What foods support hearing health?

Foods That Support Hearing Health

Increasing consumption of vegetables, fruits, omega-3 fatty acids, and antioxidant-rich foods while limiting foods high in cholesterol, sugar, and refined carbohydrates is strongly recommended for protecting and supporting hearing health. 1

Key Foods to Include for Hearing Health

Fruits and Vegetables

• Consume 5-7 servings of a variety of vegetables and fruits daily, with emphasis on different colors (green, red, yellow) to obtain a wide range of nutrients 2
• Dark green vegetables should make up at least half of vegetable intake, providing essential nutrients that support auditory function 2
• Make fruits and vegetables the largest component of your diet (approximately half of your plate) 2

Fish and Omega-3 Sources

• Consume fish at least twice weekly, with preference for oily fish like salmon, mackerel, herring, and sardines 2
• A high consumption of fish has been consistently correlated with better hearing in men 3
• Fish provides essential omega-3 fatty acids that have protective effects on auditory function 1, 4

Nuts, Seeds, and Legumes

• Include 2 tablespoons of nuts and seeds daily 2
• Consume legumes (beans, peas, lentils) at least 4 times weekly as they provide important nutrients for hearing health 2
• These foods provide antioxidants and anti-inflammatory compounds that may protect against noise-induced hearing loss 4, 5

Whole Grains

• Choose whole grain varieties of breads, pasta, rice, and cereals 2
• At least half of grain intake should be whole grains, which provide essential nutrients and fiber 2
• Whole grains support overall metabolic health which indirectly benefits hearing function 6

Foods to Limit for Hearing Protection

Processed Foods and Added Sugars

• Limit consumption of processed or packaged foods high in fat, sugar, and salt 2
• Reduce intake of "junk food" rich in low molecular carbohydrates, which has been correlated with poor high-frequency hearing 3
• Limit added sugars to no more than 6 teaspoons (100 calories) per day for women and 9 teaspoons (150 calories) per day for men 2

High-Cholesterol Foods

• Limit foods rich in cholesterol to protect against sensorineural hearing loss 1
• Choose lean protein sources and low-fat dairy products 2
• Limit saturated fat to no more than 5-6% of daily caloric intake 2

Specific Nutrients Important for Hearing

Antioxidants

• Increase consumption of foods rich in vitamins A, C, and E, which reduce hearing susceptibility to noise exposure and age-related hearing loss 1, 5
• These antioxidants help protect the delicate structures of the inner ear from oxidative damage 4, 5
• Colorful fruits and vegetables are excellent sources of these protective antioxidants 1, 6

Minerals

• Ensure adequate intake of minerals through a balanced diet including whole foods 5
• Minerals like magnesium and potassium found in fruits, vegetables, and whole grains support auditory function 2, 5
• A diet rich in these nutrients has been associated with better high-frequency hearing thresholds 6

Practical Dietary Approach

• Follow a balanced eating pattern similar to the DASH or Mediterranean diet, which emphasizes plant foods, fish, and limits processed foods 2, 6
• Make half your plate fruits and vegetables, one quarter whole grains, and one quarter protein (preferably fish, legumes, or lean poultry) 2
• Stay adequately hydrated with water rather than sugar-sweetened beverages 2
• Combine dietary improvements with other healthy lifestyle factors such as regular physical activity, good sleep quality, and avoiding excessive noise exposure 1

Common Pitfalls to Avoid

• Don't rely on single nutrients or supplements alone; focus on overall dietary quality 6, 5
• Avoid assuming that hearing protection is only about avoiding noise; diet plays a significant role in auditory health 1, 4
• Don't wait until hearing problems develop; preventive dietary approaches should begin early 5
• Be aware that dietary effects on hearing may be more pronounced in certain populations (e.g., stronger effect of carbohydrate consumption on hearing in women) 3