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Did you know that eating a healthy, well-balanced meal is not just good for your overall well-being but can also help sustain your sense of hearing? We tend to overlook one of our most important sensory organs when we think of our health. The following will provide you with insights and information regarding the importance of nutrition in your diet so that all aspects of your physical health can be maintained. Supplemental vitamins are good to take but the best way for your body and specifically your hearing to stay rich and work effectively is by focusing in and incorporating the following in your daily meals.
The super C
Vitamin C is correctly referred to as a “powerhouse” of vitamins. It is also one of the easiest to include in our diet as it is found in many food sources from vegetables to fruits. Enjoy a variety of citrus fruits as a snack or alternative dessert! Oranges are easy to carry. Kiwis pack a lot of Vitamin C punch! Papayas are a great source and very good for your digestion! Broccoli smothered in cheese will get you the Vitamin C you need and the added bonus of calcium! Add some sliced bell peppers to your leafy greens for a tastier salad! Vitamin C has been found to be a necessity in the protection of the auditory nerve as well as keeping our bones and blood vessels strong and resilient.
Often overlooked but very necessary to our overall health, are the Omega fatty acids found in wild, cold-water fish. Include two servings a week into your diet plan and lower the chances of presbycusis (age-related hearing loss) by over forty percent!
A tuna fish sandwich for lunch one day a week and a grilled salmon for dinner on another, and you will have fulfilled the nutritional intake recommended by the American Journal of Clinical Nutrition. Supplemental Omega-3’s are also highly recommended or can be naturally found in eggs, fish, flaxseed, or open, grazing-sourced meat such as lamb and beef!
Get your Vitamin B’s in order!
Vitamin B9 also known as folate are necessary to mitigate age-related hearing loss and by studies published in 2003 and 2004 respectively. It was concluded that lower than prescribed levels of Vitamin B were found in a high percentage of patients that suffered sensorineural hearing. Folate can be found in abundance in spinach that can be enjoyed in a salad or soup, asparagus, grilled or blanched proves a nice side for any fish or beef dish, as are eggs, broccoli and a variety of nuts.
Vitamin B-12 helps blood vessels to ear to operate efficiently to the cochlear of our ear and passing electrical signals to the brain to translate sound. This important function can be sustained and fed by incorporating dairy, fish, meat, and eggs. If you are a practicing vegetarian, supplements are readily available!
Make an effort to add in carrots as a snack, broccoli, spinach and of course eggs if you can. They are rich in Vitamin A which is also a powerful antioxidant. Results of a study showed an over 40 percent reduced risk of hearing loss due to age when Vitamin A intake was kept at high levels.
Minerals play a role as well!
Potassium is crucial to the regulation of fluids which we need for our ears to receive in order to transmit sound to the brain. It can be found in bananas, yogurt, raisins, and melons to mention a few.
Magnesium helps protect the delicate cilia (minute hairs) that are found in the lining of the inner part of our ear and carry sound waves on to the auditory nerve. Potatoes, tomatoes, artichokes, and spinach all contain high levels of magnesium.
Enjoy that baked potato or a dip made with spinach and artichoke or fresh tomatoes in your sandwich!
Zinc is found in dark chocolate, almonds, and oysters! It is also a powerful nutrient to keep your immune system at an optimum level as it necessitates the growth of cells and helps keep infections at bay.
Focusing on your hearing health will help mitigate many of the drawbacks we suffer through bad diet, medications, noise pollution, and lifestyle choices. All the information above can help you maintain a varied diet which will supercharge your overall health and enrich your hearing process at the same time!