11 Foods That May Help Support Your Hearing Health

Here are four minerals to consider:

1. Iron

Iron deficiency, also known as anemia, occurs when your body doesn’t have enough iron to generate its own supply of hemoglobin, the part of red blood cells that gives blood its red color. Hemoglobin carries oxygen from the lungs to the body’s tissues and returns carbon dioxide from the tissues back to the lungs. A Penn State study of adult men and women that was published in the journal found a link between anemia and hearing loss in adults.

Foods rich in iron

Although Popeye favored spinach as his superfood, these days the choice of foods goes well beyond his favorite green. According to the Cleveland Clinic, beef, chicken, eggs and turkey have iron. Salmon and tuna are iron-rich, as are figs, dates and raisins. Tofu, made from soybeans, is an excellent source. Peas and lentils make the grade, as do broccoli, collard greens and string beans. And you can get a good amount of iron from cooked white mushrooms.

2. Potassium

To work properly, the body needs potassium. Potassium helps the body send nerve signals, as well as regulate muscle contractions and body fluids. Nerve endings in the snail-shaped cochlea in the inner ear pick up vibrations and send them to the brain, which interprets them and enables us to hear. Fluid helps the cochlea work well.

Foods rich in potassium

Surprisingly, avocados have more potassium than bananas, which are generally considered the go-to food for this mineral. Potatoes, both white and sweet, are a good source; just leave the skin on and be sure to scrub well before cooking, frying or baking. Beans, lentils and soybeans provide a solid amount of this unsung nutritional hero. Tomatoes and tomato juice, carrot juice and orange juice also contain potassium.

3. Folate

Folate and folic acid are two forms of water-soluble vitamin B9. This B-complex vitamin helps make the red blood cells that carry oxygen throughout the body. Folate is the naturally occurring form, and folic acid is synthetic. A study from Australia links low levels of B vitamins, notably B9, to the risk of age-related hearing loss. Researchers found that those with low levels were much more likely to suffer hearing loss.

Foods rich in folate

Luckily, you don’t have to look far to find foods naturally rich in folate; they’re widely available. Asparagus and beets are a good source. Dark-green leafy vegetables (think turnip greens, spinach and romaine lettuce) provide a folate-rich base for salads; sprinkle on some chopped peanuts and sunflower seeds for a bit of crunch and, if you like, top it with a chopped hard-cooked egg. Add a few slices of roasted chicken breast and you’ve just helped your hearing, as well as satisfied your taste buds. And for dessert? Peel an orange or a tangerine. Citrus fruits also contain folate. Folic acid is generally added to bread, flour, breakfast cereals and fortified foods.

4. Zinc

Zinc is a powerful mineral intimately involved in metabolism, a chemical reaction in the body that changes food into energy for everything from thinking to digestion. Some studies have found that zinc can help to protect against germs that cause the common cold, which may lead to ear infections that affect hearing. Zinc is found in cells throughout the body, but the inner ear contains particularly high concentrations. Studies report a link between zinc deficiency and tinnitus, an annoyingly constant ringing, humming or buzzing in your ears that no one but you can hear. ​

Foods rich in zinc

You can find zinc in a variety of meats, especially red meat and dark-meat chicken; legumes such as chickpeas, lentils and beans; nuts, including cashews, almonds and peanuts; eggs and dairy products; and both sweet and white potatoes.