Many vitamins and minerals that are good for various body systems are also good for your ears – specifically your hearing. In fact, much research shows that particular vitamins and minerals have a protective effect on hearing health. Here are some examples, as well as foods that contain these important nutrients:
Folate
Folate, or folic acid, is very important to human health and infant development, which is why pregnant women take prenatal vitamins with folic acid to protect their fetuses. But folate is important throughout the life cycle. Typically, Americans have no problem getting enough folate in their diets because much of our foods are supplemented with it, including breakfast cereals. Folate is very important for the body’s production of red blood cells. Low levels have been linked with sudden, high-frequency hearing loss, but research shows that increasing folate supplementation can have a protective effect of as much as 20 percent.
Some of the top sources for folate include braised beef liver, boiled spinach, black-eyed peas, fortified breakfast cereals, enriched spaghetti, medium-grain white rice, asparagus, Brussels sprouts and shredded romaine lettuce.
Vitamin B12
Low levels of Vitamin B12 in older adults has been associated with hearing loss and presbycusis. One possible reason for this is that severe B12 deficiency can potentially result in nerve damage, which is likely to affect the delicate nerves in the ears. Vitamin B12 deficiency affects between 10 and 20 percent of older adults, so it’s important to have your B12 levels checked by your physician. Vitamin B12 is important becomes it helps the body fight off free radicals.
Some excellent sources of this essential vitamin include clams, beef liver, farmed or wild rainbow trout, breakfast cereals fortified with 100 percent of one’s daily value of B12, cooked sockeye salmon and light tuna fish canned in water.
Other important vitamins and minerals
Research also shows that it’s important to get a sufficient intake of vitamins E, A, D, C and magnesium – many of which have been associated with a reduced risk of hearing loss when taking in concert. Aside from doing your best to add the above vital nutrients to your diet, it’s important to lower your sugar and cholesterol intake, as both have an association with age-related hearing loss.
If you have questions about your diet and hearing loss, both a hearing health care practitioner and nutritionist can likely help you learn more.
