35+ Foods That May Support Your Hearing Health

Hearing loss and what you eat 

There’s more evidence that eating a healthy diet could be a factor in lowering your risk of hearing loss. Hearing loss is often thought to be unavoidable as we age, says Sharon Curhan, director of CHEARS, the Conservation of Hearing Study at Brigham and Women’s Hospital in Boston. The CHEARS research team monitored the hearing and diets of more than 70,000 women for 22 years and published a paper on the study in the Journal of Nutrition. “We found that an overall healthier diet, including eating two or more servings of fish each week, was associated with a reduced risk of hearing loss,” Curhan says. 

Foods vs. supplements 

The study found that women who stuck to diets like the Alternate Healthy Eating Index 2010, Dietary Approaches to Stop Hypertension (DASH) and Alternate Mediterranean diet (AMED) lowered their chances of hearing loss by at least 30 percent, compared to women with the lowest diet adherence. Those diets prioritize fruits and vegetables, as well as vitamins and minerals like folate, potassium and zinc. A separate study by the CHEARS team found that more isn’t always better.

“We were surprised to find that taking very high doses of vitamin C supplements was associated with an increased risk of hearing loss,” she says. Instead of heavily relying on nutritional supplements, the research suggests eating more nutrient-dense foods rich in vitamins and minerals, as well as fiber and omega-3 fatty acids, which help the cells in your body function as they should. “As the nutritional supplement market is underregulated, patients should speak directly with their physicians before taking dietary supplements aimed to supposedly improve hearing, as they may cause potential unwanted side effects, as well,” says Elliott Kozin, M.D., an otologist (ear, nose and throat physician) at Massachusetts Eye and Ear and assistant professor of otolaryngology at Harvard Medical School.

Foods good for your hearing 

Curhan says the CHEARS research shows that foods high in specific nutrients, including beta-carotene and beta-cryptoxanthin, folate (vitamin B9) and long-chain omega-3 fatty acids were associated with a lower risk of hearing loss. Vitamins A, E and C, potassium and zinc are good for your hearing, too.

Here’s a list of foods you can eat to fill up on the nutrients that are good for your hearing. 

Foods with beta-carotene

• Dark, leafy greens
• Sweet potatoes
• Carrots
• Butternut squash
• Foods with folate
• Asparagus
• Avocados
• Brussels sprouts
• Dark, leafy greens

Foods with folate

• Asparagus
• Avocados
• Brussels sprouts
• Dark, leafy greens

Foods with potassium

• Dried apricots
• Lentils
• Acorn squash
• Prunes

Foods with vitamin A

• Sweet potatoes
• Dark, leafy greens
• Carrots
• Skim milk
• Red and yellow peppers
• Mango
• Salmon

Foods with vitamin E   

• Wheat germ oil
• Sunflower seeds
• Nuts like almonds, hazelnuts and peanuts
• Spinach
• Broccoli
• Kiwi
• Mango

Foods with vitamin C

• Fruit like oranges, grapefruit, kiwi, strawberries and cantaloupe
• Red and green peppers
• Broccoli
• Brussels sprouts
• Cabbage
• Cauliflower
• Potatoes
• Tomatoes

Foods with omega-3 fatty acids

• Chia seeds
• Walnuts
• Fatty fish like salmon, sardines and mackerel
• Oysters
• Edamame
• Kidney beans

Foods rich in zinc

• Lentils
• Oysters
• Blue crab
• Pumpkin seeds
• Lentils

Foods full of iron

• Oysters
• White beans
• Lentils
• Dark, leafy greens
• Tofu
• Dark chocolate
• Kidney beans
• Chickpeas

Editor’s note: This story, first published Feb. 1, 2023, has been updated.