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?
Potassium
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
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
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.
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.
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
Ingredients
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
Streusel
1/2 cup all-purpose flour
1/2 tsp. cinnamon
1/2 cup light brown sugar
6 Tbsp. cold butter cubed
Instructions
- 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
Prep Time: 5 min.
Cook Time: 0 min.
Total Time: 5 min.
Calories: 380 kcal
Author: Erin Clarke
Ingredients
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
Instructions
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!
Download the PDF
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