Citrus, Walnut & Spinach Salad

A crisp, citrus-forward salad with walnuts, spinach, and a flaxseed dressing — built around nutrients researchers associate with protecting inner-ear blood flow.

Why This Recipe Works for Hearing Health

The inner ear depends on a rich, steady blood supply and healthy nerve function. Folate from spinach, vitamin C from citrus, and the magnesium and omega-3 fatty acids in walnuts and flaxseed have all been studied for their role in supporting circulation and protecting against age-related hearing decline.

Ingredients

• 4 cups baby spinach
• 1 orange, peeled and segmented
• 1/4 cup walnuts, roughly chopped
• 1/2 avocado, sliced
• 2 tablespoons pumpkin seeds
• 1 tablespoon flaxseed oil (or olive oil)
• 1 tablespoon fresh lemon juice
• Salt and black pepper, to taste

Step-by-Step Instructions

1. Whisk together the flaxseed oil, lemon juice, salt, and pepper to make a light dressing.
2. Arrange the baby spinach in a large bowl or on a plate.
3. Top with orange segments, avocado, walnuts, and pumpkin seeds.
4. Drizzle the dressing over the top just before serving.
5. Toss gently and serve immediately for the best texture.

Nutrition Notes

• Folate, found generously in spinach, supports healthy circulation to the delicate structures of the inner ear.
• Vitamin C from citrus is an antioxidant that helps protect sensory hair cells from oxidative damage.
• Magnesium and omega-3s from walnuts and flaxseed support nerve function and healthy blood flow.
• Zinc from pumpkin seeds plays a role in immune defence, helping guard against ear infections.

Pairing With Health Topics

Read the full Hearing Health guide on Cornsc for practical tips on protecting your ears from noise damage and supporting long-term hearing alongside meals like this.