Food For Your Ears

Food for Your Ears
Boost your Hearing Health

www.EarGuru.in
Foods that boost
hearing:
Be mindful of your minerals
Wonder foods to Boost your Hearing Health
It is very difficult to determine the exact time when the Hearing loss sets in.
Hearing Health or Ear health in India is not taken seriously, recent research
has shown that neglect of hearing loss often leads to depression and
Dementia in the elders.
We constantly search the internet for articles on food items to control our
hypertension, diabetes and cholesterol, are you aware of the wonder foods
available that can boost your hearing? These are not exotic foods, we show
you how to select common food items as part of your routine diet and gain
benefits that will boost your Hearing.
https://earguru.in/ : We hear you! - Your source for all things related to Hearing & Deafness!
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"According to large population databases, people with healthy diets who
eat adequate fruit and vegetables, have better hearing thresholds than
people with a substandard diet"
- Colleen Le Prell, professor at Florida University

What are Minerals?
Our body needs vitamins, minerals and many other nutrients to keep our
organs working efficiently. Similarly there are certain requirements which will
help to keep our ears healthy and delay onset of Hearing Loss.
Minerals are substances found in our everyday food, minerals do not add to
your calories nor does our body produce them. The only source is our daily
diet.
FOOD SUPPLEMENT READY RECKONOR
Sr. No. Supplements Approximate Easily Available Source
Requirement per
Day
Men Women
1. Minerals
Potassium 3500 mg Vegetables: Potato, Spinach (Palak), Tomatoes, Beans

(Rajma)
Fruits: Banana, Oranges, Melons.

Other sources: Milk and curds.
CAUTION: Persons suffering from Kidney & Heart
related ailments should consult their Doctor.

Requirement per
Day
Men Women
Magnesium 400 mg. 310 mg. Vegetables: Potato, Spinach (Palak) and most green
vegetables, Tomatoes, beans
Fruits: Banana
Other Sources: Brown Rice, Almonds.

Requirement per
Day
Men Women
Zinc 5.5 - 9.5 4 - 7 mg Vegetables: Beans (Rajma), Masoor Dal, Chana Dal,
mg Urad Dal (Lentils), Chana.(Grams)
Non Vegetarian: Dark Meats, Oysters

Other Sources: Cashews, Almonds, Curds.

Requirement per
Day
Men Women
2. Vitamins
Vitamin B12 2.4 mg. The primary source of vitamin B12 is non vegetarian
food. For Vegetarians it is important to take
supplements.
Vitamin C 90 mg. 75 mg. Fruits: Lemons (Nimbu), Sweet limes (Mosambi),

Oranges (Santra).
Indian Amla, Guava

Requirement per
Day
Men Women
Vitamin E 15 mg. Fruits: Mango, Papaya, Kiwi fruit.

Vegetables: Green leafy vegetables, sweet potato,
Tomatoes.
Other Sources: Peanuts, dry fruits like Almonds,
Sunflower seeds or sunflower oil used in cooking.
Vitamin D 600 IU Other Sources: Mushrooms, Cheese, Soy Milk,

fortified health drinks.
Non Vegetarian: Fish, eggs.

Requirement per
Day
Men Women
Vitamin B9 Folic 400 Mcg DFE Vegetables: Spinach (Palak), Beet root, Okra (Bhindi),
Acid Carrots, Cauliflower. Beans (Rajma) Lentils like
Masoor Dal, Chana Dal, Urad Dal. Corn, Flax seeds.
Fruits: Citrus Fruits like Lemons (Nimbu), Sweet limes
(Mosambi), Oranges (Santra), Papaya

Requirement per
Day
Men Women
3. Omega 3 Fatty 1.6 gms 75 mg. Vegetarian: Flax seeds, walnuts, canola oil
Acids
Non Vegetarian: Fish, particularly salmon (Rawas),

Mackerel (Bangda)
Vitamins Could
Improve Your Hearing
A Powerful Vitamin
Combination for Noise-
Induced Hearing Loss
NUTRITION TIPS
Sr. No. Supplement Source Nutritional Values
1. Potassium Spinach - 100gms 558 mg
White beans or lobhia - one cup 1000 mg
Tomatoes - 100 gms 237 mg
Potatoes - 100 gms 421 mg
Bananas - 100gms 358 mg
Oranges - 100 gms 181 mg
Guavas - 100 gms 417 mg
Milk - 100 ml 150 mg

NUTRITION TIPS
2. Magnesium Spinach - 100gms 156 mg
Beans - one cup 140 mg
Potatoes - 100 gms 23 mg
Tomatoes - 100 gms. 11 mg
Brown Rice - 100 gms 43 mg
Bananas - 100gms 27 mg
NUTRITION TIPS
3. Zinc Spinach - 100gms 1.37 mg
Lentils ( Masoor Dal, Chana Dal, Urad Dal) 2.51 mg
Cow milk - depending on the fat content. 0.98 - 1.05 mg
Mushrooms - 100 gms 0.79 mg
Cashew - 100 gms 2.31 mg
Oats - 100 gms 1.55 mg
Tomatoes - 100 gms. 0.31 mg
NUTRITION TIPS
4. Vitamin B12 Milk Low fat - 100 ml 1.2 Mcg
Cheese - 100 gms 0.4 Mcg
Egg - Boiled 0.6 Mcg
Salmon (Rawas) 85 gms 4.8 Mcg
Chicken 85 gms 0.3 Mcg
NUTRITION TIPS
5. Vitamin C Orange/Lemon - 100 gms 53.2 mg
Indian Amla - 100 gms 600 mg - 1800 mg
Guava 228 mg
Kiwi fruit - 100 gms 92 .7 mg
NUTRITION TIPS
6. Vitamin E Mango - 100 gms 1.12 mg
Papaya - 100 gms 0.30 mg
Kiwi fruit - 100 gms 1.46 mg
7. Vitamin D Mushrooms 100 gms 7 IU
Cottage Cheese 3 IU
Boiled egg - 100 gms 87 IU
Fish Salmon (Rawas) 526 IU

NUTRITION TIPS
8. Vitamin B9 Folic Spinach - 100gms 194 Mcg

Acid
Beetroot 109 Mcg
Ocra (Bhindi) 88 Mcg
Lentils 479 Mcg
Oranges/Lemons 39 Mcg
Papaya 37 Mcg
NUTRITION TIPS
9. Omega 3 Fatty Flax Seeds - 100gms 22.80 gms

Acids
Walnuts -100 gms 9.08 gms
Salmon (Rawas), Mackerel (Bangda)- 100 1.500 gms

gms
NOTE:
The above mentioned Dosage is approximate suggestion for adults. Please consult your
Doctor for confirmation.
Glossary:
1. Mg - Milligrams
2. Mcg - Micro milligram
3. DFE - Dietary Folate Equivalents
4. IU - International Units
Eat Better, Prevent Hearing Loss
The above ingredients are the staple of any healthy diet, which can
increase the chances of your health staying tip-top for many years to
come. If you want to learn more about our ears, or how to prevent
hearing loss or need a bit of help with our hearing aids, just reach out to
us. In the meantime, eat healthy vitamins for hearing and you will hear
better!
Visit: www.EarGuru.in Follow us on:

Food For Your Ears - Boost Your Hearing Health - EarGuru - in

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Boost your Hearing Health

- Colleen Le Prell, professor at Florida University

Potassium 3500 mg Vegetables: Potato, Spinach (Palak), Tomatoes, Beans

Fruits: Banana, Oranges, Melons.

Sr. No. Supplements Approximate Easily Available Source

Sr. No. Supplements Approximate Easily Available Source

Non Vegetarian: Dark Meats, Oysters

Sr. No. Supplements Approximate Easily Available Source

Vitamin C 90 mg. 75 mg. Fruits: Lemons (Nimbu), Sweet limes (Mosambi),

Sr. No. Supplements Approximate Easily Available Source

Vitamin E 15 mg. Fruits: Mango, Papaya, Kiwi fruit.

Vitamin D 600 IU Other Sources: Mushrooms, Cheese, Soy Milk,

Sr. No. Supplements Approximate Easily Available Source

Sr. No. Supplements Approximate Easily Available Source

Non Vegetarian: Fish, particularly salmon (Rawas),

1. Potassium Spinach - 100gms 558 mg

White beans or lobhia - one cup 1000 mg

Tomatoes - 100 gms 237 mg

Potatoes - 100 gms 421 mg

Bananas - 100gms 358 mg

Oranges - 100 gms 181 mg

Guavas - 100 gms 417 mg

Milk - 100 ml 150 mg

2. Magnesium Spinach - 100gms 156 mg

Beans - one cup 140 mg

Potatoes - 100 gms 23 mg

Tomatoes - 100 gms. 11 mg

Brown Rice - 100 gms 43 mg

3. Zinc Spinach - 100gms 1.37 mg

Lentils ( Masoor Dal, Chana Dal, Urad Dal) 2.51 mg

Cow milk - depending on the fat content. 0.98 - 1.05 mg

Mushrooms - 100 gms 0.79 mg

Cashew - 100 gms 2.31 mg

Oats - 100 gms 1.55 mg

Tomatoes - 100 gms. 0.31 mg

4. Vitamin B12 Milk Low fat - 100 ml 1.2 Mcg

Cheese - 100 gms 0.4 Mcg

Egg - Boiled 0.6 Mcg

Salmon (Rawas) 85 gms 4.8 Mcg

Chicken 85 gms 0.3 Mcg

5. Vitamin C Orange/Lemon - 100 gms 53.2 mg

Indian Amla - 100 gms 600 mg - 1800 mg

Kiwi fruit - 100 gms 92 .7 mg

6. Vitamin E Mango - 100 gms 1.12 mg

Papaya - 100 gms 0.30 mg

Kiwi fruit - 100 gms 1.46 mg

7. Vitamin D Mushrooms 100 gms 7 IU

Boiled egg - 100 gms 87 IU

Fish Salmon (Rawas) 526 IU

8. Vitamin B9 Folic Spinach - 100gms 194 Mcg

Beetroot 109 Mcg

Ocra (Bhindi) 88 Mcg

Lentils 479 Mcg

9. Omega 3 Fatty Flax Seeds - 100gms 22.80 gms

Walnuts -100 gms 9.08 gms

Salmon (Rawas), Mackerel (Bangda)- 100 1.500 gms

Visit: www.EarGuru.in Follow us on:

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