The American Heart Association recommends eating fish high in Omega-3 fatty acids twice a week to help reduce your risk of heart disease and stroke. While the heart-healthy benefits of fatty fish have long since been touted, research suggests Omega-3 fatty acids may also have a positive impact on your hearing.
How Are Omega-3 Fatty Acids and Hearing Connected?
A comprehensive analysis conducted in 2010 examined data from 2,956 participants from 1997 to 2004. The study compared the incidence of hearing loss in individuals who consumed more than two servings of fish per week to those who consumed less than one. The results uncovered a significant correlation between higher omega-3 intake and a reduced risk of hearing loss. Fatty fish such as salmon, sardines, mackerel, herring and cod are excellent sources of omega-3 fatty acids, which play a vital role in overall health. These findings suggest that incorporating polyunsaturated fatty acids, such as omega-3s, into your diet may help prevent or delay age-related hearing loss.
The data from the 2010 study was further reinforced by a subsequent analysis conducted in 2014, which examined 11,606 cases of hearing loss. The outcomes of this study demonstrated that individuals who consumed two or more servings of fish per week had a lower risk of developing hearing loss.
How To Get Your Healthy Serving of Omega-3 Fatty Acids
There is no universal standard for the correct amount of omega-3 fatty acids to consume on a daily basis. However, the American Heart Association and National Institutes of Health recommend a daily consumption of 1.6 grams for adult males and 1.1 grams for adult females.
The best way to determine your recommended daily omega-3 fatty acid intake is to consult your provider.
How Can You Get Your Daily Omega-3 Fatty Acids?
You can get your daily serving of omega-3 fatty acids through a variety of foods, including:
- Fatty fish, including salmon, mackerel, tuna, herring, sardines and more.
- Fortified foods, including eggs, juice, milk, yogurt and soy beverages.
- Plant oils, including flaxseed, soybean and canola oils.
- Nuts and seeds, including flaxseed, chia seeds and walnuts.
Try picking up some salmon at H Mart Fresh or adding chia seeds to a daily smoothie to ensure you get the Omega-3s you need for healthy hearing. If you struggle to get your daily dose of omega-3 fatty acids, your provider may recommend vitamins to supplement.
By combining a diet high in Omega-3 fatty acids with regular hearing tests and protection methods, you can help care for your hearing for years to come. To learn more about your hearing health, contact Speech & Hearing Associates today to schedule an appointment with one of our specialists.