Fall Foods for Better Hearing Health: Nourish Your Ears This Season

As the leaves change colour and the air turns crisp, fall brings not only a change in scenery, but also a bounty of delicious and nutritious foods. While many of us savour seasonal treats, we often overlook the potential health benefits these foods can offer, particularly for our hearing health.

Let’s explore some fall favourites that can help keep your ears in great shape.

1. Pumpkin

Pumpkin isn’t just for pie! This versatile gourd is packed with vitamins A, C and E, potassium, fibre and folate – all essential nutrients for healthy ears.¹ Adding pumpkin to your diet—whether in soups, baked goods, or smoothies—can be a tasty way to support your ear health.

2. Sweet Potatoes

Sweet potatoes are not only delicious but also incredibly good for you. They are rich in zinc,⁵ an essential mineral that is important for proper inner ear function.² Including sweet potatoes in your meals can be as simple as roasting them, adding them to casseroles, or making a creamy mashed side dish.

3. Apples

“An apple a day keeps the doctor away,” and it might help keep hearing problems at bay! Apples are another fall harvestable loaded with vitamins A, C, and E and potassium.¹ Incorporate apples into your diet as snacks, in salads, or baked in desserts for a delightful boost to your hearing health.

4. Leafy Greens

Spinach, kale, and other leafy greens are packed with vitamins C and K, which are crucial for maintaining overall health. These greens also contain magnesium, which assists in protecting the inner ear’s hair cells⁴.  Incorporate leafy greens into your diet through salads, smoothies, or stir-fries for an extra health boost!

5. Pears

This fall favourite has a secret superpower for maintaining overall ear health. Pears are loaded with potassium, a mineral that helps lower blood pressure and encourage proper blood circulation to the ears.³

As you enjoy the cozy flavours of fall, remember that your diet can play a part in your hearing health. Incorporating these seasonal foods into your meals not only supports your ears but also contributes to your overall well-being. So, embrace the autumn harvest, savour the flavours, and take care of your hearing—one delicious bite at a time! Happy fall eating!

References:

1. Neil Sperling, MD. “Improve Your Hearing Health With These 5 Seasonal Fall Foods.” Neil Sperling, MD, 30 Oct. 2020, www.neilsperlingmd.com/blog/2020/10/fall-foods-for-hearing-health.
2. Erturk, Y. G., & Sunar, F. (2023). Effect of zinc on hearing. Turkish Journal of Audiology & Hearing Research (TJAHR), 6(2), 71–75. https://doi.org/10.34034/tjahr.1265744
3. Smriti, W., Shraddha, J., & Nimisha, P. (2024). The Role of Diet and Lifestyle in the Tinnitus Management: A Comprehensive Review. Cureus, 16(4)https://doi.org/10.7759/cureus.59344
4. Huang, Q., Jin, Y., Reed, N. S., Ma, Y., Power, M. C., & Talegawkar, S. A. (2020). Diet quality and hearing loss among middle–older aged adults in the USA: findings from National Health and Nutrition Examination Survey. Public Health Nutrition, 23(5), 812-820. https://doi.org/10.1017/S1368980019002970
5. Booth, Stephanie. “Health Benefits of Sweet Potatoes.” WebMD, 17 July 2023, www.webmd.com/food-recipes/benefits-sweet-potatoes.