Food that supports hearing health

Potassium is key for hearing health

Avocados contain potassium which supports hearing health
Avocados contain potassium which supports hearing health

On of the a key ingredients in food that supports hearing health is potassium. It regulates the fluid in your inner ear which is important because as people age, potassium levels tend to drop. This can contribute to hearing loss that occurs as people age. This condition is called presbycusis, and is defined as follows:

Presbycusis is the most common type of Sensorineural Hearing Loss caused by the natural aging of the auditory system. It happens gradually and it initially impacts the ability to hear higher pitched – or higher frequency – sounds.

Foods rich in potassium help with hearing health

Here are a variety of foods that are rich in potassium, and, as such, support healthy hearing.

The recommended intake of potassium for teens and adults is 4,700 mg/day. Recommended intakes for potassium for children 1 to 3 years of age is 3,000 mg/day, 4 to 8 years of age is 3,800 mg/day, and 9 to 13 years of age is 4,500 mg/day.

  • Potatoes –  421 mg per 100 g (3.5 oz)
  • Potatoes with skin on: 1 medium baked potato, with skin  = 925 mg
  • Avocados – One medium avocado contains 975 mg of potassium
  • Spinach – 10 oz bag of raw spinach, which contains approximately 284 grams of spinach, provides 1,585 mg of potassium
  • Lima beans – boiled – 59 mg per tablespoon
  • Tomatoes – ½ cup of tomato or vegetable juice = 275 mg, or 1 medium raw tomato = 290 mg
  • Raisins – 237 mg per 100 g (3.5 oz) of tomato
  • Apricots – 1 cup of dried apricots contain 1,511 mg
  • Bananas – 1 medium banana provides 422 mg
  • Cantaloupe –  1474 mg in 1 medium melon (5 inch diameter)
  • Honeydew melon – 306 mg per 134 g (2/3 cup)
  • Oranges – 181 mg per 100 g (3.5 oz)
  • Yogurt – 141 mg per 100 grams of Greek yogurt
  • Sweet potatoes – 1 baked medium sweet potato, with skin on 450 mg 
  • Grapefruit  – 135 mg in 100 g (3.5 oz)
  • Broccoli – 468 mg in 100 g (3.5 oz)
  • Mushrooms – 448 in 100 g (3.5 oz)
  • Peas – 244 mg in 100 g (3.5 oz)
  • Cucumbers – 147 mg per 100 g (1/2 cup)
  • Prunes and dates also contain potassium

Potassium is sometimes referred to as an electrolyte. It is a naturally-occurring mineral and key nutrient important for good health in humans. Besides supporting healthy hearing, nerves and muscles also need potassium to function properly. It also supports digestive and kidney health and regulates blood pressure. It helps build strong bones and is key to heart health too.