You may have heard that bananas are good for your hearing health – and it’s true! But bananas aren’t the only food that contains key nutrients to help you love your ears – read on for what foods to eat and our favorite recipes.

Which nutrients help your hearing?

Potassium

Research shows that potassium can protect you against age-related hearing loss because it helps regulate the fluid in your inner ear. As we age, that fluid level tends to drop, which can lead to hearing loss. Potassium is most commonly known to be found in bananas, but it is also present in milk and dairy foods, avocados and spinach.

Zinc

Zinc may help ease tinnitus (ringing in the ears), because it may regulate the cellular activity in the inner ear that causes tinnitus for some people. Additionally, the cochlear antioxidant effects of zinc could also be related to the improvement of tinnitus. Zinc is found in bananas, beef, pumpkin seeds, cheese and almonds.

Magnesium

Magnesium, which can be found in bananas, seeds and nuts, legumes and vegetables, has also been found to protect ears against noise-induced hearing loss because it may fight free radicals produced by ear cell mitochondria in response to loud sounds and act as a barrier to protect the inner ear.

Our favorite banana recipes

We love bananas, since they include all three of these ear-loving nutrients! Here are some of our favorite banana recipes for your family to enjoy.

• Banana Birthday Cake

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  Banana Birthday Cake

  Prep Time: 10 min. 
  Cook Time: 20 min. 
  Total Time:  30 min. 
  Yields: 16 pieces 
   

  
  Ingredients 
  For the Banana Cake
  1/2 cup unsalted butter, room temperature
  1 cup granulated sugar
  2 large eggs, room temperature
  1 1/2 cups mashed ripe bananas, 3 medium ones
  1 cup buttermilk, or 1 cup milk + 1 tbsp lemon juice
  1 tsp vanilla extract
  2 cups all-purpose flour
  1 tsp baking soda
  1/4 tsp salt

  For the Mascarpone Frosting
  6 Tbsp unsalted butter, room temperature
  1 1/2 cups confectioners’ sugar, sifted
  1 tsp vanilla extract
  4 oz cold mascarpone, or cream cheese

  Equipment Needed
  Mixer or Stand Mixer 
  9×13-inch Baking pan
  2 Bowls

  
  Instructions

  1. Preheat your oven to 350°F (180°C).
  2. Grease a 9×13-inch baking pan. Set aside.
  3. In a bowl, cream butter and sugar together at medium-high speed until light and fluffy, about 3-4 minutes.
  4. Add eggs, mashed bananas, buttermilk, and vanilla extract. Mix at low speed until combined.
  5. In a small bowl combine flour, baking soda, and salt.
  6. Add flour mixture in three additions to the wet mixture, mix just until combined.
  7. Pour batter into the baking dish and bake for 20-25 minutes. When the cake is done a skewer inserted in the middle should come out clean with only a few crumbs attached. Let the cake cool down completely before frosting it.
  8. To make the frosting, beat together butter and confectioners’ sugar in the bowl of a stand mixer fitted with the paddle attachment until light and fluffy
  9. Add vanilla extract and mascarpone and beat until blended. Frost cooled cake.

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• Banana Chocolate Chip Ice Cream Bites

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  Banana Chocolate Chip Ice Cream Bites

  Prep Time: 15 min. 
  Freezing Time: 2 hrs. 30 min. 
  Total Time:  2 hrs. 45 min. 
  Yields: 24 bites 
  Author: The BakerMama

  
  Ingredients
  6 very ripe bananas
  3/4 cup mini chocolate chips
  Non-stick cooking spray

  
  Equipment Needed
  

  Food processor or blender
  Baking sheet
  Mini muffin pan

  
  Instructions

  1. Line a baking sheet with parchment paper.
  
  2. Slice the bananas into 1/2-inch slices and lay flat on the parchment-lined baking sheet.
  
  3. Cover with plastic wrap and place in the freezer for 1.5 hours.
  
  4. Remove frozen bananas from the freezer and let set out for about 5 minutes while you set up your food processor or blender. (Bananas should be softened just a bit, but still be frozen.)
  
  5. Place the bananas in the food processor and pulse/blend until smooth and creamy.
  
  6. Remove frozen bananas from the freezer and let set out for about 5 minutes while you set up your food processor or blender. (Bananas should be softened just a bit, but still be frozen.)
  
  7. Stir in 1/2 cup mini chocolate chips.
  
  8. Grease a mini muffin pan with non-stick cooking spray.
  
  9. Scoop the banana ice cream into each cup, filling each one almost full, then sprinkle the top of each cup with a few more mini chocolate chips.
  
  10. Place the muffin pan in the freezer for an hour.
  
  11. Remove the pan from the freezer and pop each bite out with a knife. Stack the banana ice cream bites in a freezer safe container with a lid, placing parchment paper between each layer of bites to keep them from sticking together.
  
  12. When ready to eat, remove however many bites you want from the freezer container and let set out for a few minutes before eating.
  
  
  Tip: Store bites in the freezer for up to 3 months.
  
  
  

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• The Yummiest Non-Alcoholic Banana Piña Colada Ever

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  The Yummiest Non-Alcoholic Banana Piña Colada Ever

  Prep Time: 1 minute
  Cook Time: 2 minutes
  Total Time: 3 minutes
  Yields: 4 cups
  Calories: 175 kcal
  Author: Heather l The Super Mom Life
  

  
  
  Ingredients
  1 1/2 cup pineapple juice (not from concentrate)
  1 cup cream of coconut
  1 ripe banana, cut in half
  maraschino cherries
  4 cups ice

  
  Instructions

  1. Slice fresh pineapple into triangles with a slit in the center (this will help it sit along the rim of the cup). (optional)
  
  2. Add all of the main ingredients into a blender.
  
  3. Blend on medium for approx. one minute, until everything is smooth.
  
  4. Pour your drink into the cups and add cherries. Serve immediately.
  
  

  
  Equipment Needed

  A strong blender
  
  
  

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• Healthy Chocolate Peanut Butter Smoothie

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  Healthy Chocolate Peanut Butter Smoothie

  Prep Time: 1 minute
  Cook Time: 2 minutes
  Total Time: 3 minutes
  Servings: 2 servings
  Calories: 175 kcal
  Author: Arman Liew
  

  
  
  Ingredients
  1/2 cup milk of choice
  1/2 large banana
  1 tablespoon peanut butter
  1 tablespoon cocoa powder
  1/2 cup ice

  
  Instructions

  1. In a high-speed blender, add all your ingredients, except for the ice.
  
  2. Blend until combined. For a thicker smoothie, add ice and blend once more.
  
  3. Transfer the smoothie into two glasses and serve immediately.
  
  

  
  Equipment Needed

  A strong blender
  
  
  

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• Bursting with Banana Pudding

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  Bursting with Banana Pudding

  Prep Time: 30 minutes
  Refrigeration Time: 2 hours
  Total Time: 2 Hours 30 min.
  Servings: 10 servings (may vary)

   

   

  
  Ingredients

  • 1 ½ boxes Vanilla Wafer cookies*
  • 6–7 ripe bananas, sliced
  • 2 cups cold milk, dairy or non-dairy
  • 1 ( 5 oz. ) box Instant French vanilla pudding
  • 1 ( 8 oz. ) package cream cheese, softened**
  • 1 ( 14 oz. ) can sweetened condensed milk^†
  • 1 ( 8 oz. ) container whipped topping
  * Enough cookies for the bottom layer and top layer
  ** You can use light cream cheese
  † Fat-free sweetened condensed milk will work

   

  
  Equipment
  • 9” Trifle bowl or 5 quart glass bowl
  • 2 mixing bowls
  
  Instructions
  1. Cover bottom of glass bowl with 2 layers of vanilla wafers.
  
  2. Layer half the bananas over wafers.
  
  3. In one mixing bowl, combine the milk with the pudding mix – blend well using a handheld electric mixer, stand mixer or whisk.
  
  4. In the second mixing bowl, combine the cream cheese and condensed milk together and mix until smooth.
  
  5. Fold the whipped topping into the cream cheese mixture.
  
  6. Add the cream cheese mixture to the pudding mixture and stir until well blended.
  
  7. In the glass bowl with the cookies and bananas, layer half of whipped pudding mixture over bananas.
  
  8. Over the whipped pudding mixture, add a layer of Vanilla Wafer cookies.
  
  9. Add a layer of sliced bananas.
  
  10. Repeat the whipped pudding mixture layer, cookies and bananas so the last layer is sliced bananas.
  
  11. Chill in refrigerator until set.
  
  

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• Chocolate Peanut Butter Banana Bites

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  Chocolate Peanut Butter Banana Bites

  Prep Time: 15 minutes
  Cook Time: 3 minutes
  Freeze Time: 1 hour
  Total Time: 1 hour, 18 minutes
  Servings: 30 servings (may vary)
  Calories: 105 kcal
  Author: Melissa’s Southern Style Kitchen
  

  
  
  Ingredients
  3 medium bananas (cut into ¼-inch slices)
  ⅓ cup peanut butter
  1 11oz. package semi-sweet chocolate chips
  2 teaspoons solid vegetable shortening or vegetable oil
  ½ cup finely chopped salted peanuts 

  
  Instructions

  1. Peel and slice the bananas into ¼-inch-thick rounds. Have nearby a sheet pan lined with wax paper.
  
  2. Place peanut butter into a microwave-safe bowl. Melt in the microwave for 15-20 seconds or just until it's easily spreadable (it doesn't have to be hot).
  
  3. Sandwich together two slices of banana with ½ teaspoon of peanut butter. Arrange on sheet pan. Repeat with the remaining slices. Freeze for at least 1 hour or until firm.
  
  4. Place chocolate chips into a medium-size microwave-safe bowl with vegetable shortening or vegetable oil. Microwave on 50% power or using the melt function for 1 minute. Stir and continue to microwave in 30-second intervals until melted and completely smooth.
  
  5. Using a fork, dip each frozen banana bite into the melted chocolate, covering completely. Return to the baking sheet. Sprinkle the tops with chopped peanuts while the chocolate is wet.
  
  6. Freeze for 30 minutes or until chocolate is set.
  
  7. Transfer to a freezer-safe container to store for up to 2 months.
  
  

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• Peanut Butter Banana Ice Cream

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  Peanut Butter Banana Ice Cream

  Prep Time: 10 min.
  Cook Time: 2 hours
  Total Time: 2 hours 10 min.
  Calories: 328 kcal
  Yields: 2 servings
  Author: Lindsay/PinchOfYum
  

  
  
  
  Ingredients
  3 large, ripe bananas
  3 tablespoons natural peanut butter
  ¼ teaspoon vanilla extract
  Super teeny-tiny dash of cinnamon
  Sea salt to taste
  Roasted peanuts for topping
  
  Equipment needed:
  A strong blender

  
  Instructions

  1. Cut the bananas into small chunks and freeze until solid, at least 1-2 hours.
  
  2. Transfer the bananas to a very strong blender and blend until smooth and creamy. This will take a few minutes and may require periodic pauses and adjustments. It’s very loud and intense, since the bananas are frozen, similar to adding ice cubes to a blender. Within a few minutes, you should be seeing a thick, creamy ice-creamy mixture in the blender.
  
  3. Add the peanut butter, vanilla extract, cinnamon, sea salt, and anything else you might like in there.
  
  4. Pulse the blender quickly to stir the ingredients all together, and when everything is mixed, serve immediately.
  
  5. Top with additional peanut butter and crushed roasted peanuts.
  
  
  
  

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• Pumpkin Banana Bread with Streusel

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  Pumpkin Banana Bread with Streusel

  Prep Time: 30 minutes
  Cook Time: 40 minutes
  Total Time: 1 hour 10 minutes
  Calories: 3133 kcal
  Author: Chad Montano
  
  
  Ingredients
  1-1/2 cups all-purpose flour
  2 ripe bananas
  1 cup pumpkin puree
  1/2 cup light brown sugar
  6 Tbsp. unsalted butter melted and cooled
  1/4 cup coconut sugar
  1 tsp. baking soda
  1/2 tsp. sea salt
  1/2 tsp. pumpkin spice
  1/2 tsp. cinnamon
  2 large eggs

  Streusel
  1/2 cup all-purpose flour
  1/2 tsp. cinnamon
  1/2 cup light brown sugar
  6 Tbsp. cold butter cubed
  
  Instructions

  • Preheat oven to 350 degrees F.
  • Spray 9”x5” loaf pan with cooking spray and line with parchment paper (optional).
  • In large bowl, whisk together bananas, pumpkin, butter, brown sugar, coconut sugar and eggs until blended.
  • In medium bowl, mix flour, baking soda, salt, cinnamon and pumpkin spice. Add to wet mix. Gently fold until fully combined.
  • Transfer batter to loaf pan. Smooth top with spatula.
  • In small bowl, combine flour, sugar, cinnamon and cold butter. Use hands to mix into crumble.
  • Sprinkle crumble over loaf pan, spreading evenly.
  • Bake 40 to 45 minutes, until toothpick inserted in center comes out clean.
  • Let cool 15 minutes before removing.

   

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• Berry and Banana Cupcakes with Vanilla Frosting

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  Berry and Banana Cupcakes with Vanilla Frosting

  
  

  Prep Time: 45 min.
  Cook Time: 1 hr. 30 min.
  Yields: 8 cupcakes
  Author: Nancy Macklin, RDN

  
  

  Ingredients
  ½ of a 12- to 14-oz. package extra-firm light silken tofu
  2 tbsps pure cane sugar
  2 tsps lemon juice
  ½ tsp pure vanilla extract, or seeds from half of a vanilla bean pod
  ½ cup mashed banana
  ⅓ cup unsweetened, unflavored plant-based milk; such as almond, soy, cashew or rice
  ⅓ cup pure maple syrup
  ¼ cup unsweetened applesauce
  1 tbsp flaxseed meal
  1 cup whole wheat pastry flour
  1 tsp regular or sodium-free baking powder
  ¼ tsp baking soda
  ¼ tsp sea salt
  ½ cup fresh raspberries
  ½ cup fresh blueberries
  
  
  Instructions
  
  
  Creamy Vanilla Frosting:
  In a blender or food processor, combine the tofu, sugar, lemon juice and vanilla. Cover and blend until completely smooth. Refrigerate until ready to use.
  
  Cupcakes:
  1. Preheat oven to 350°F.
  
  2. In a medium bowl, combine the next five ingredients (through flaxseed meal). Let stand 5 minutes.
  
  3. In a large bowl, combine pastry flour, baking powder, baking soda and salt. Add banana mixture; stir just until combined. Fold in ⅓ cup each of the raspberries and blueberries.
  
  4. Spoon batter into eight 2½-inch nonstick muffin cups.
  
  5. Bake 20 to 25 minutes or until a toothpick inserted in the centers comes out clean.
  
  6. Cool in cups for 10 minutes.
  
  7. Remove cupcakes from cups and cool completely on a wire rack.
  
  8. Top cooled cupcakes with Creamy Vanilla Frosting and the remaining raspberries and blueberries.

  
  
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• Peanut Butter Banana Smoothie

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  Peanut Butter Banana Smoothie

  
  

  Prep Time: 5 min.
  Cook Time: 0 min.
  Total Time: 5 min.
  Calories: 380 kcal
  Author: Erin Clarke

  
  

  Ingredients
  3/4 cup unsweetened almond milk
  1 large banana cut into chunks and frozen
  2 tablespoons creamy peanut butter
  1/2 cup nonfat plain Greek yogurt
  1/4 teaspoon ground cinnamon
  Ice optional
  
  Optional mix-ins: 
  1/2 scoop protein powder (vanilla or chocolate)
  1 tablespoon flaxseed meal
  1 tablespoon chia seeds
  
  
  Instructions
  
  1. Place all of the ingredients in a blender in the order listed:

  • Almond milk
  • Banana
  • Peanut butter
  • Greek yogurt
  • Cinnamon
  • Any extra mix-ins
  
  2. Blend until smooth. If you'd like the smoothie thicker, add a few ice cubes and blend again.
  
  3. Pour and enjoy!

   

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• Banging Banana Mug Cake

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  Banging Banana Mug Cake

  Prep Time: 3 minutes
  Cook Time: 3 minutes
  Author: Christina & HurryTheFoodUp
  
  
  
  
  Ingredients
  1 ripe banana
  1 egg
  1 tbsp butter
  4 tbsp flour
  1 tsp maple syrup (or honey or sugar)
  2 tbsp milk (any kind works)
  ½ tsp baking powder
  Salt to taste
  1 large microwave-safe mug

  
  Topping Ideas
  (optional – it’s also great on its own!)
  1 tbsp of your favorite topping:
  
  Raisins
  Hazelnut spread
  Peanut butter
  Walnuts
  Almonds
  Coconut shavings
  Grated dark chocolate

  
  Directions

  1. Slice the banana.
  
  2. Using a bowl or large mug, melt the butter in the microwave for about 20 seconds.
  
  3. Then add the egg, sliced banana, flour, maple syrup, milk, baking powder and salt to taste.
  
  4. Give it a good whisk with a fork, hand blender or food processor. Make sure the banana gets crushed..
  
  5. Pop the mug or bowl into the microwave for 1 minute 30 seconds, using a 1000 watt microwave (adjust as appropriate for your microwave).
  
  6. Take it out, turn it around and give it another 1 minute blast.
  
  7. Use none, some or all of the toppings and enjoy!
  
  

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