We’ve all heard it before—“Eat your fruits and veggies!” or “Make sure you’re getting your daily vitamins and minerals!” Some people rely on a daily supplement, while others pack their meals with nutrient-rich whole foods. Both approaches reflect the understanding that good nutrition is the foundation for overall health.

It’s no surprise that vitamin C and zinc are praised for boosting immunity, or that calcium is celebrated for strengthening bones and teeth. But here’s something you might not hear every day—some minerals can directly support your hearing and ear health.

The Role of Minerals in the Body

Minerals are natural, inorganic elements found in rocks and soil. They’re called essential because your body can’t make them—you have to get them from what you eat. Vegetables pull minerals from the earth, and when we eat those veggies (or animals that have eaten them), we absorb those nutrients ourselves.

When it comes to keeping your ears healthy, four minerals stand out: potassium, folate, magnesium, and zinc.

Potassium – The Fluid Regulator

Potassium helps manage the balance of fluids in your tissues and blood. Inside your inner ear, a special fluid is essential for turning sound waves into electrical signals your brain can understand. Without enough potassium, that delicate system can’t work as effectively, making it harder for you to process sound.

You’ll find potassium in plenty of familiar foods like bananas, melons, milk, lima beans, yogurt, spinach, tomatoes, potatoes, raisins and oranges.

Folate – The Cell Builder

Folate is a powerhouse nutrient that helps the body create new cells. The artificial form, folic acid, is available in supplements, but food sources are generally the better choice. Leafy greens like asparagus, broccoli, and spinach are excellent options, as are organ meats for those who enjoy them.

Magnesium – The Noise Defender

Studies suggest magnesium may help defend against hearing loss. It does this by neutralizing harmful free radicals produced when you’re exposed to loud noise, which can otherwise damage the hair cells in your inner ear. Strong, healthy blood vessels—supported by magnesium—ensure a steady flow of oxygen to your ears, which is vital for good hearing.

Good sources of magnesium include broccoli, artichokes, potatoes, bananas, spinach and tomatoes.

Zinc – The Immune Booster with Ear Benefits

Zinc is well-known for its role in strengthening the immune system, which is why it often appears in cold and flu remedies. Beyond immunity, it supports cell growth and aids in wound healing. Studies have also linked zinc to potential benefits for those with tinnitus or certain ear infections. Because it can interact with medications such as some antibiotics and diuretics, it’s important to consult your doctor before adding zinc supplements to your routine.

You can get zinc from split peas, dark chocolate, cashews, peanuts, almonds, beans, lentils, dark-meat chicken, oysters and pork.

The Bottom Line

If your diet is rich in fresh, whole foods, you’re probably already getting plenty of these minerals, along with other nutrients that help support healthy hearing. Your ears, much like the rest of your body, thrive when they’re well-nourished. So, the next time you’re filling your plate, remember—you’re not just feeding your body, you’re helping to protect your hearing too.