Vitamin B12 plays a very special role in nerve problems. The body needs this nutrient to make myelin. Myelin is a layer of fat sheath wrapped around the nerve fiber, which isolates the nerve fiber from the outside and normally performs the function of transmitting nerve pulse. Lack of vitamin B12 will increase the content of homocysteine in the blood, and cause many kinds of nervous system dysfunction, including memory loss, slow response, tactile or pain perception ability decline, and certainly tinnitus and noise induced hearing loss.
Most people can get enough vitamin B12 from their daily diet, but malabsorption will still make some people lack it, especially in the elderly. Strict vegetarians do not eat meat, eggs and dairy products, while vitamin B12 only exists in animal food, so they often lack it.
Daily demand of vitamin B12: 6 μ G
Best food sources: clam, ham, cooked oyster, horseshoe crab, herring, salmon, tuna.
Antioxidants – protect ears from damage
Tinnitus is sometimes caused by the decline of the ability of blood supply to the ear. No matter the arteriole entering the inner ear is blocked by cholesterol, or the arteriole spasms due to huge noise, which reduces the blood supply to the inner ear, the sudden interruption of blood supply will lead to hearing problems. This is the role of antioxidant nutrients including vitamin C, vitamin E, β – carotene and other nutrients. Antioxidants help to relax arteries and prevent plaque formation.
Otologists recommend a daily mix of antioxidant nutrients, which can include: 400 IU of vitamin E, 250 mg of vitamin C twice a day, 50-200 μ g of selenium and about 50000 IU of β – carotene twice a day.
Magnesium: protect delicate ears
Animal experiments showed that the damage of neurons in cochlea caused by noise was more serious than that caused by food rich in magnesium. Low magnesium content, combined with noise pollution, will deplete the energy stored in cells, leading to inner ear cell failure, damage and eventually death.
Experts believe that even healthy young people with normal hearing can benefit their ears by adding some magnesium. If you are in a noisy environment, you should ensure that the daily intake of magnesium reaches the requirement of 400 mg per day. The average daily intake of men is about 329 mg, while that of women is 207 mg. Vegetables, whole grains, nuts and beans are all magnesium rich foods.
If tinnitus is accompanied by congestion and balance problems in the ear, experts suggest that adequate calcium and potassium intake should also be ensured. These concomitant symptoms may indicate the presence of Meniere’s disease.
Daily demand for magnesium: 400 mg
Best food sources: brown rice, avocado, spinach, COD, oatmeal, baked potatoes, beans, lima beans, broccoli, yogurt, bananas.
Zinc – maintaining normal cochlear function
In some parts of the body, the concentration of some vitamins or minerals is higher than that of other parts, as is the case in the inner ear. The high concentration of zinc in the inner ear has led some doctors to speculate that zinc deficiency may be one of the causes of inner ear diseases, including tinnitus. Experts pointed out that to maintain the normal function of the cochlea, zinc is indispensable. The hearing loss of animals fed with low zinc content food is very large. Moreover, it is very obvious that in the elderly, the phenomenon of slight zinc deficiency is very common, which can also aggravate the trend of hearing loss caused by noise or aging.
Dr. sanboff of Northwestern University in Chicago estimated that 25% of the patients he treated with severe tinnitus were caused by zinc deficiency. Some people also develop symptoms such as loss of appetite, hair loss, decreased taste and olfactory acuity, and skin diseases, all of which are related to zinc deficiency. He recommends that these patients take zinc supplements, along with powerful multivitamin / mineral supplements, to increase their intake of other nutrients.
Note: zinc can also interfere with the absorption of copper. If you take a large amount of zinc, you need to take some drugs to supplement copper.
Daily demand for zinc: 15 mg
Best food sources: cooked oysters, beef, lamb, eggs, whole grains, nuts, yogurt.
Vitamin A – helps improve hearing
Like zinc, vitamin A is high in the cochlea. All special receptor cells, including the retina in the eye and the hair cells in the inner ear, need vitamin A and zinc to maintain their normal function, Dr. sanboff said. In some studies, 24% to 74% of tinnitus patients take vitamin A supplements to reflect at least partial relief of tinnitus symptoms. Experts suggest that patients take β – carotene, which will be converted into vitamin A in the human body, and take 30 mg twice a day, which is equal to 50000 IU of β – carotene.
Daily requirement of vitamin A: 5000 IU
Best food sources: carrot juice, pumpkin, sweet potato, carrot, spinach, walnut juice, tuna, dandelion leaves, Hami melon, mango, turnip, beet.
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Link：Supplement 5 kinds of nutrition to say goodbye to tinnitus
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