The majority of studies tell us that the most common reasons for hearing loss are age and exposure to noise. However, recent research has also focused on exploring other factors that may impact hearing.
Food is not only essential for basic survival, but with the advancement of nutrition science, people are becoming increasingly aware of the crucial relationship between nutrition and maintaining good health.
So, does what you eat affect your hearing? What foods have a positive impact on hearing?
Nutrition is indeed linked to hearing.
In fact, as early as 1984, a European study found that supplementing people with hearing loss with vitamins A and E resulted in a slight improvement in their hearing. Another study found that a deficiency in vitamin A could lead to a reduction in the number of sensory cells found in the nose, tongue, and inner ear.
A 2009 Japanese study found a significant correlation between an increase in serum vitamin A levels and a decreased risk of hearing loss.
In 2013, a French study concluded that women who consume vitamin A and B12 generally have better hearing.
In 2014, researchers once again found that a lack of vitamin A during pregnancy could lead to inner ear deformities and sensorineural hearing loss in offspring.
Many studies seem to support one conclusion: vitamin A may have a positive impact on hearing. But are there other nutrients that also play a role?
For 'Sharp Ears and Bright Eyes'
Essential Nutrients You Can't Miss
Vitamin A is an essential nutrient for the body, and it is relatively abundant in various food sources. Common fruits such as apples, pears, loquats, watermelon, and bananas contain vitamin A. Vegetables like eggplant, Chinese cabbage, watercress, and everyday tomatoes are rich in vitamin A. Meats such as beef, chicken, pork, and eggs also contain vitamin A.
In addition to food sources, fish liver oil is also a source of vitamin A and D, serving as a supplementary source of vitamin A. However, it is advisable to follow medical advice when considering nutritional supplements, as moderation is key.
Folate and B-Complex
Folate is often used to assist in treating tinnitus. B-complex vitamins play a role in age-related hearing loss caused by high homocysteine levels.
Folate and B-complex vitamins also aid in cell regeneration and promote circulation.
The most common way to increase folate levels is to consume raw, fresh vegetables, especially leafy greens. Spinach, radishes, and broccoli are excellent sources of folate. Supplements are also an option, but it is recommended to choose natural ingredients.
For vitamin B supplementation, it is also recommended to consume organic, fresh leafy vegetables rather than relying solely on nutritional supplements unless advised otherwise by your doctor.
Research indicates that zinc assists in treating sudden sensorineural hearing loss, and it also has antiviral properties, helping the body recover faster from viral infections and reducing the occurrence of aftereffects. Relevant studies on COVID-19 also mention zinc's potential to lower the risk of infection and aftereffects.
Foods rich in zinc include beef, pork, chicken, cashews, almonds, peanuts, legumes, peas, lentils, oysters, and dark chocolate.
Vitamin C and E
Vitamins C and E can be used as supplements for hearing loss, not only contributing to immune system enhancement but also effectively reducing the risk of ear infections.
Major sources of vitamin C include citrus fruits, strawberries, and pomegranates. Bell peppers and broccoli are also rich in vitamin C. For vitamin E, it can be supplemented by consuming sunflower seeds, mangoes, olive oil, leafy greens, and almonds.
Magnesium also contributes to improving sudden sensorineural hearing loss. Research also indicates that people treated with magnesium, along with vitamins A, C, and E, can slow down noise-induced hearing loss. A lack of magnesium in the body may lead to the constriction of blood vessels in the ear.
Foods rich in magnesium include oats, bananas, spinach, tomatoes, broccoli, and other fruits and vegetables.
In addition to these, OMEGA-3, potassium, and alpha-lipoic acid also contribute to hearing health.
In the face of aging, many diseases and issues caused by bodily decline may be unavoidable. However, numerous studies have shown that a healthy diet and an active lifestyle can help delay or even prevent the onset of problems. So, why not set a goal and start a healthy diet today?
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