Like any other major organ in your body, your ears need nutrients in order to function properly. Eating the correct foods, ensures you are not deficient in necessary vitamins and minerals, helps prevent impairment, and even boosts your ear health.
According to research, poor diet can impair inner ear function, and this can contribute to hearing loss as you age.
Here, Dr. Jenn Schumacher, expert audiologist at hearing aid specialist ReSound, shares her expertise on maintaining hearing health through diet and recommends which foods to avoid.
High Cholesterol
High cholesterol levels impact the ability of red blood cells to carry oxygen throughout the body. This can cause irreversible damage to the ears by depriving them of the nutrients they need to function properly. This was reinforced by a study that measured the effect of cholesterol on red blood cell oxygen transport.
Excessive Sugar and Sodium Intake
Diets high in sugar can cause fluctuations in blood sugar levels, which damage blood vessels and nerves as levels spike and crash. Poor blood sugar control and diabetes are linked to hearing loss, making it crucial to monitor diet, particularly for those with diabetes.
High sodium levels affect the body’s fluid levels and blood pressure. The inner ears rely on fluid balance, specifically endolymph, a fluid filling the inner ear labyrinth that is vital for both hearing and balance. Excess sodium can disturb endolymph levels, especially for people with conditions such as vertigo. Low-salt diets have been proven to help people who suffer from Meniere’s disease, a condition that causes hearing loss and vertigo.
Vitamin and Antioxidant Deficiencies
Antioxidants are essential for reducing oxidative stress, especially in the ears. A diet lacking in antioxidants can make the ear more vulnerable to noise-induced hearing loss and damage caused by aging or cell degeneration. Likewise, vitamin deficiencies can contribute to nerve damage, impacting hearing.
Foods to Limit for Hearing Health
To maintain hearing health, limit these foods:
- Foods high in saturated and trans fats: Fried foods, fast food, red meat, and processed meats like sausages, bacon, and deli meats. Foods containing hydrogenated oils, such as crackers, cookies, and margarine, should be consumed in moderation.
- Salty foods: Canned soups, frozen meals, potato chips, and some restaurant dishes contain high sodium levels. Check product packaging to help stay within your daily sodium intake; the FDA recommends a maximum of 2.3g of sodium per day.
- Sugary foods: Avoid excessive soda, baked goods, and candy. Check product labels, as even white bread can have high sugar levels. Opt for whole grains to avoid rapid blood sugar spikes.
Key vitamins for hearing health and their sources
Here are some essential vitamins that support hearing health and where to find them:
Coenzyme Q10 (CoQ10)
CoQ10 is a naturally occurring antioxidant that helps generate energy in cells and protects against oxidative stress. The inner ear, responsible for sound detection, is particularly sensitive to oxidative stress, making CoQ10-rich foods beneficial for hearing health. Spinach, broccoli, whole grains, and fatty fish, like salmon and sardines, as well as meats like liver, are all great sources of CoQ10. It is also available as a supplement, but this should not replace a balanced diet.
Folate (Vitamin B9)
Folate helps regulate homocysteine levels, an amino acid that, when elevated, can damage blood vessels. By promoting healthy circulation, folate ensures the inner ears receive the oxygen and nutrients they need. Folate-rich foods include leafy greens, legumes, fortified grains, and avocados. Studies have shown that folate supplementation can potentially improve age-related hearing loss.
Vitamin C
Vitamin C is a powerful antioxidant essential for immunity, infection prevention, and protection against damage caused by free radicals. Free radical damage from prolonged loud noise exposure, aging, and environmental stress can harm the hair cells in the cochlea, which are crucial for sound detection.
That being said, a very high intake of vitamin C may increase the risk of hearing loss. Therefore, it is best to ensure you are getting your daily dose of vitamin C from fruits and vegetables, rather than supplementation.
Besides citrus fruits, other sources of vitamin C include kiwi, red and green bell peppers, and Brussels sprouts.
Potassium
Potassium plays a critical role in maintaining fluid balance in the body, including the inner ear. The inner ear’s fluid is essential for translating sound waves into electrical signals for the brain. Potassium contributes to the maintenance of fluid balance, which ensures that sound signals are effectively transmitted. Sources of potassium include bananas, oranges, potatoes, melons, legumes like soybeans and kidney beans, and even coffee. A single cup can contain up to 116mg of potassium.
Including these nutrients in a balanced diet can help support ear health and may reduce the risk of hearing issues over time.
