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Why are bananas good for your hearing health?

Contributed by HearingLife

5/25/2023 12:00:00 AM • 4 min read

Tags • Research

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?


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 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, 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.


In the kitchen

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.


Download the recipe - Chocolate Peanut Butter Banana Bites Download the recipe - Chocolate Peanut Butter Banana Bites

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

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 


    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.

Download the PDF

Peanut Butter Banana Ice Cream Recipe - Download the PDFPeanut Butter Banana Ice Cream Recipe - Download the PDF

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

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


    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.

Download the PDF

pumpkin banana bread recipe imagepumpkin banana bread recipe image

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

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

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


  • 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.


Download the PDF
Peanut Butter Banana Smoothie Recipe - Download the pdfPeanut Butter Banana Smoothie Recipe - Download the pdf

Peanut Butter Banana Smoothie

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

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


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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Berry and Banana Cupcakes with Vanilla Frosting - Download the pdfBerry and Banana Cupcakes with Vanilla Frosting - Download the pdf

Berry and Banana Cupcakes with Vanilla Frosting

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

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


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.

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.

Download the PDF

Banging Banana Mug Cake - Download the pdfBanging Banana Mug Cake - Download the pdf

Banging Banana Mug Cake

Prep Time: 3 minutes
Cook Time: 3 minutes
Author: Christina & HurryTheFoodUp

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:

Hazelnut spread
Peanut butter
Coconut shavings
Grated dark chocolate


    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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