The term “you are what you eat” is true, as the vitamins and minerals that you receive from whole foods can help keep your whole body healthy and functioning effectively. While many people pay special attention to covering or plugging up their ears when they are in a loud environment, many do not realize that eating a healthy and well-balanced diet can also play a role in maintaining healthy hearing. Having a healthy lifestyle does, in fact, play its share in preventing or delaying hearing loss.

Check out these essential nutrients for healthy hearing that you can receive from eating whole, nutrient-dense foods that will help keep your ears healthy.

Zinc

Since zinc helps boost the body’s immune system and helps heal wounds, it is helpful in warding off ear infections. In addition, studies have suggested that zinc is also effective in treating tinnitus. Be sure to include more of these zinc-rich foods into your diet: dark chocolate, peanuts, almonds, oysters, lentils, split peas, cashews, pork, beef, as well as dark-meat chicken.

Omega-3

Research has shown that omega-3 fatty acids can help strengthen the blood vessels in the ear’s sensory system, as the study revealed that high levels of omega-3 fats can have positive effects on hearing loss. These studies have revealed that fish eaters have a 42% lower chance of age-related hearing loss than people who don’t indulge in fish. Be sure to include more of these omega-3 rich foods into your diet: flaxseeds, chia seeds, sardines, walnuts, beef, trout, tofu, cauliflower, tuna, brussels sprouts, and salmon.

Folic Acid

Studies have shown that folic acid supplements may help reduce hearing loss since age-related hearing loss often develops in individuals who have low levels of folic acid in their blood. Be sure to include more of these folate-rich foods into your diet: asparagus, okra, bok choy, parsley, spinach, liver, lentils, avocado, broccoli, and breakfast cereal.

Potassium

The fluid in your inner ear is reliant on an opulent amount of potassium, which is responsible for regulating the amount of fluid in your body tissue and blood. As we age these levels drop naturally and can contribute to age-related hearing loss. Be sure to include more of these potassium-rich foods into your diet: low-fat milk, raisins, bananas, tomatoes, spinach, melons, yogurt, oranges, apricots, lima beans, and potatoes.

Magnesium

Having a deficiency of magnesium in the inner ear causes the blood vessels to shrink, which can deprive it of oxygen. So it’s no surprise research has shown that magnesium helps protect the ears from noise-related hearing loss. Be sure to include more of these magnesium-rich foods into your diet: broccoli, bananas, spinach, potatoes, artichokes, and tomatoes.