Your diet significantly impacts your hearing health. Knowing the foods to include in your diet and maintaining consistency can help better your hearing. Vitamins and minerals, including Magnesium, potassium, and vitamins E and C, and nutrients are good for better hearing. They can enhance hearing conditions like ear infections, tinnitus, and age-related hearing loss. Here are five foods for improved hearing.

1.    Potassium-rich foods

The inner ear fluid that translates soundwaves into electrical signals sent to the brain requires potassium in this process. As you age, inner ear potassium levels decline, resulting in age-related hearing loss. Consuming potassium-rich foods helps regulate the inner ear fluid while maintaining the delicate ear part, delaying age-related hearing loss and ensuring better hearing. If you’ve been looking to learn how to achieve better listening through your diet, adding potassium-packed foods to your daily meals, including bananas, spinach, sweet potatoes, avocado, mushrooms, cucumbers, potatoes, eggs, apricots, oranges, peas, watermelon, or coconut, can help.

2.    Zinc-packed foods

Zinc supports the immune system and helps the body with wound healing and cell growth. It assists in activating and producing T-lymphocytes (T-cells), body defender cells for recognizing and destroying viruses and bacteria. Zinc, an anti-inflammatory mineral, assists the body in fighting off ear infections and effectively treats tinnitus in people with normal hearing.

Its supplementation helps improve and recover hearing in people with sudden hearing loss. Eating zinc-rich foods consistently, including rice, cashews, legumes, pumpkin seeds, oatmeal, beans, yogurt, lentils, peanuts, lobster, oyster, pork, crab, mushrooms, spinach, kale, garlic, and dark chocolate can help fight viruses and bacteria in the ear for improved hearing.

3.    Magnesium-rich foods

Noise-induced hearing loss is a major concern among adults. Loud noises trigger the generation of free radical molecules, which can damage inner ear hair cells, essential for sending electrical impulses your brain interprets as sound. Such damage may cause permanent hearing loss or reduction. However, Magnesium can help fight the impacts of free radicals produced in these environments, protecting your inner ear’s delicate hair cells.

Thanks to its vasodilatory and neuroprotective effects, magnesium can help treat or prevent noise-induced hearing loss and improve hearing loss linked with sudden sensorineural hearing loss and drug ototoxicity. Magnesium deficiency may result in the inner ear blood vessels shrinking, depriving it of sufficient oxygen. Tofu, almonds, dark chocolate, flax seeds, whole grains, salmon, avocado, spinach, kale, legumes, bananas, and nuts are magnesium-packed food to boost your magnesium level.

4.    Foods rich in omega-3

Omega-3 fatty acids have nutrients essential for reducing inflammation and fighting heart disease, which can directly impact your hearing. Ears receive the steady blood supply they require to function from the heart. Your inner ear cells need excellent blood flow, without which they can die, causing hearing loss. Eating foods rich in omega-3, including walnuts, flaxseed, soybeans, fish, hemp seeds, chia seeds, and kidney beans, can help support your hair cells and prevent their damage.

5.    Folate-rich foods

Free radical activities can lower inner ear blood flow and destroy the fragile sensory cells required for healthy hearing. Folates are antioxidants that help fight free radicals. Folate-rich foods like broccoli, peas, citrus fruits, and asparagus can help boost your folate levels for better hearing.


Diet plays a vital role in ensuring healthy hearing. Add these foods to your diet to improve your hearing.


Just 1 in 10 adults meet the federal fruit or vegetable recommendations, according to a study published in CDC’s Morbidity and Mortality Weekly Report (MMWR). This report highlights that very few Americans eat the recommended amount of fruits and vegetables every day, putting them at risk for chronic diseases.

Studies have shown that supplementation with nutrients from fruits and vegetables may improve age-related changes.

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