Food for Your Ears - Boost your Hearing Health - EarGuru.in (1)

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Food for Your Ears
Boost your Hearing Health

• www.EarGuru.in

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Foods that boost hearing

• Be mindful of your minerals

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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.

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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

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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.

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FOOD SUPPLEMENT READY RECKONOR FOOD SUPPLEMENT READY RECKONOR FOOD SUPPLEMENT READY RECKONOR FOOD SUPPLEMENT READY RECKONOR FOOD SUPPLEMENT READY RECKONOR
Sr. No. Supplements Approximate Requirement per Day Approximate Requirement per Day Easily Available Source
Men Women
1. Minerals
Potassium 3500 mg 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.
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FOOD SUPPLEMENT READY RECKONOR FOOD SUPPLEMENT READY RECKONOR FOOD SUPPLEMENT READY RECKONOR FOOD SUPPLEMENT READY RECKONOR FOOD SUPPLEMENT READY RECKONOR
Sr. No. Supplements Approximate Requirement per Day Approximate Requirement per Day Easily Available Source
Men Women
Magnesium 400 mg. 310 mg. Vegetables Potato, Spinach (Palak) and most green vegetables, Tomatoes, beans
Fruits Banana Other Sources Brown Rice, Almonds.
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FOOD SUPPLEMENT READY RECKONOR FOOD SUPPLEMENT READY RECKONOR FOOD SUPPLEMENT READY RECKONOR FOOD SUPPLEMENT READY RECKONOR FOOD SUPPLEMENT READY RECKONOR
Sr. No. Supplements Approximate Requirement per Day Approximate Requirement per Day Easily Available Source
Men Women
Zinc 5.5 - 9.5 mg 4 - 7 mg Vegetables Beans (Rajma), Masoor Dal, Chana Dal, Urad Dal (Lentils), Chana.(Grams)
Non Vegetarian Dark Meats, Oysters Other Sources Cashews, Almonds, Curds.
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FOOD SUPPLEMENT READY RECKONOR FOOD SUPPLEMENT READY RECKONOR FOOD SUPPLEMENT READY RECKONOR FOOD SUPPLEMENT READY RECKONOR FOOD SUPPLEMENT READY RECKONOR
Sr. No. Supplements Approximate Requirement per Day Approximate Requirement per Day Easily Available Source
Men Women
2. Vitamins
Vitamin B12 2.4 mg. 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
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FOOD SUPPLEMENT READY RECKONOR FOOD SUPPLEMENT READY RECKONOR FOOD SUPPLEMENT READY RECKONOR FOOD SUPPLEMENT READY RECKONOR FOOD SUPPLEMENT READY RECKONOR
Sr. No. Supplements Approximate Requirement per Day Approximate Requirement per Day Easily Available Source
Men Women
Vitamin E 15 mg. 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 600 IU Other Sources Mushrooms, Cheese, Soy Milk, fortified health drinks. Non Vegetarian Fish, eggs.
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FOOD SUPPLEMENT READY RECKONOR FOOD SUPPLEMENT READY RECKONOR FOOD SUPPLEMENT READY RECKONOR FOOD SUPPLEMENT READY RECKONOR FOOD SUPPLEMENT READY RECKONOR
Sr. No. Supplements Approximate Requirement per Day Approximate Requirement per Day Easily Available Source
Men Women
Vitamin B9 Folic Acid 400 Mcg DFE 400 Mcg DFE Vegetables Spinach (Palak), Beet root, Okra (Bhindi), 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
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FOOD SUPPLEMENT READY RECKONOR FOOD SUPPLEMENT READY RECKONOR FOOD SUPPLEMENT READY RECKONOR FOOD SUPPLEMENT READY RECKONOR FOOD SUPPLEMENT READY RECKONOR
Sr. No. Supplements Approximate Requirement per Day Approximate Requirement per Day Easily Available Source
Men Women
3. Omega 3 Fatty Acids 1.6 gms 75 mg. Vegetarian Flax seeds, walnuts, canola oil
Non Vegetarian Fish, particularly salmon (Rawas), Mackerel (Bangda)
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Vitamins Could Improve Your Hearing

• A Powerful Vitamin Combination for Noise-Induced
  Hearing Loss

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NUTRITION TIPS NUTRITION TIPS NUTRITION TIPS NUTRITION TIPS
Sr. No. Supplement Source Nutritional Values
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
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NUTRITION TIPS NUTRITION TIPS NUTRITION TIPS NUTRITION TIPS
Sr. No. Supplement Source Nutritional Values
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
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NUTRITION TIPS NUTRITION TIPS NUTRITION TIPS NUTRITION TIPS
Sr. No. Supplement Source Nutritional Values
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
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NUTRITION TIPS NUTRITION TIPS NUTRITION TIPS NUTRITION TIPS
Sr. No. Supplement Source Nutritional Values
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
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NUTRITION TIPS NUTRITION TIPS NUTRITION TIPS NUTRITION TIPS
Sr. No. Supplement Source Nutritional Values
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
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NUTRITION TIPS NUTRITION TIPS NUTRITION TIPS NUTRITION TIPS
Sr. No. Supplement Source Nutritional Values
8. Vitamin B9 Folic Acid Spinach - 100gms 194 Mcg
Beetroot 109 Mcg
Ocra (Bhindi) 88 Mcg
Lentils 479 Mcg
Oranges/Lemons 39 Mcg
Papaya 37 Mcg
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NUTRITION TIPS NUTRITION TIPS NUTRITION TIPS NUTRITION TIPS
Sr. No. Supplement Source Nutritional Values
9. Omega 3 Fatty Acids Flax Seeds - 100gms 22.80 gms
Walnuts -100 gms 9.08 gms
Salmon (Rawas), Mackerel (Bangda)- 100 gms 1.500 gms
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NOTE

• The above mentioned Dosage is approximate
  suggestion for adults. Please consult your Doctor
  for confirmation.
• Glossary
• Mg - Milligrams
• Mcg - Micro milligram
• DFE - Dietary Folate Equivalents
• IU - International Units

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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!

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