Hearing Health (Might) Start on Your Plate
My favourite thing about Valentine’s Day is chocolate. I’m not picky - milk, dark, in a cake, or straight from the box… I’ll take it all.
This month, we’re exploring the foods and nutrients that may support hearing health.
A 2018 meta-analysis examined whether diet may influence hearing loss. It found that people who consume certain nutrients tend to have better hearing, especially when these foods are part of an overall healthy diet. However, this type of research only shows an association, not a cause-and-effect relationship. In other words, we can’t say for sure whether the nutrients protect hearing, whether people with better hearing simply eat more of these foods, or whether another factor is influencing both diet and hearing.
Protective Nutrients
1. Vitamin B2 (Riboflavin)
Why it may help: Supports antioxidant defenses and energy production in the inner ear.
Foods: milk, yogurt, eggs, almonds, spinach, mushrooms, lean meats
2. Carotenoids (including β-carotene & β-cryptoxanthin)
Why it may help: Powerful antioxidants that protect inner ear cells from damage.
Foods: carrots, sweet potatoes, spinach, kale, pumpkin, mango, papaya, oranges
3. Dietary Fiber
Why it may help: Supports metabolism and reduces inflammation, which may protect the cochlea.
Foods: beans, lentils, oats, whole grains, berries, apples, chia seeds, broccoli
4. Omega-3 Fats (especially from fish)
Why it may help: Supports blood flow to the inner ear and reduces inflammation.
Foods: salmon, sardines, mackerel, trout, herring, tuna
5. Protein
Why it may help: Supports cell repair and the health of inner ear structures.
Foods: chicken, turkey, eggs, Greek yogurt, tofu, beans, lentils, fish, lean beef
Bottom Line
Diet alone can’t guarantee hearing protection, but a healthy eating pattern may support long-term hearing health.
And as long as I’m enjoying dark chocolate this Valentine’s Day, I might be supporting my ears a little too 😉
Here’s to nutrients…and ears.
Happy Valentine’s Day! ❤️
References
Curhan, S. G., Wang, M., Eavey, R. D., Stampfer, M. J., & Curhan, G. C. (2018). Adherence to Healthful Dietary Patterns Is Associated with Lower Risk of Hearing Loss in Women. The Journal of nutrition, 148(6), 944–951. https://doi.org/10.1093/jn/nxy058
