Nutrition Guidelines

nutrition

Diet and Risk for Alzheimer's

Vitamin E in Foods

Food	Vit. E (TE)
Sunflower seeds, 2T	8.5
Filberts, 1/4 cup	8.0
Peanuts, 1/4 C	2.5
Almonds, 1/4 cup	1.6
Peanut butter, 2T	3.3
Canola oil, 1T	2.9
Wheat germ, 2T	2.6
Olive oil, 1T	1.7
Swiss chard, 1/2 C ckd	1.7
Avocado, 1/2	1.4
Pumpkin, 1/2 C	1.3
Pinto beans, 1/2 cup	1.1
Grapes, 1 C.	1.1
Broccoli	0.9

You might reduce your risk of getting Alzheimer's Disease (AD) by eating foods high in vitamin E. Researchers studying diet and risk of Alzheimer's in 815 people free of AD for four years found that those eating the most vitamin E in food (11+ IU/day) were 70% less likely to develop AD than those getting less vitamin E in their diet (6.2 IU daily. When they looked at those taking supplements of vitamin E there was no protective affect. The kind of vitamin E in food is a mixture of tocopherols (vitamin E) rather than just apha-tocopherol found primarily in supplements.

Vitamin E's protective effect e was found primarily in people with a genetic variation that made them more susceptible. More research is needed, but meanwhile eat more foods rich in Vitamin E. It may protect your mind and can have other health benefits to the body. Good dietary sources of vitamin E include wheat germ, hazelnuts, sunflower seeds, almonds, green leafy vegetables, sweet potatoes, peanut butter, Canola oil, and whole grains.

In a larger study of 5,395 mentally healthy people followed for 6 years, researchers found both vitamin E and vitamin C protective against Alzheimer's. This protective affect was most pronounced in current smokers. Vitamin E and C are both good antioxidants. It is thought that they protect the brain from oxidative stress such as smoking and other sources all people face daily. Again, when controlling for supplement use, the protective affect was not changed. It appears that the vitamin C and E from foods is most protective. Oranges, grapefruit, peppers, berries, melons, and other fresh fruits and vegetables are good sources of vitamin C. Eat these foods daily for good mental ability for a lifetime!

Reference

1. Morris MC et al, Dietary intake of antioxidant nutrients and the risk of incident Alzheimer disease, JAMA Jun 26, 2002; 287:3230-37
2. Engelhart MJ et al, Dietary intake of antioxidants and risk of Alzheimer disease, JAMA Jun 26, 2002; 287:3223-3229

Making Healthy Choices articles are written by Don Hall, DrPH, CHES president of LifeLong Health with contributions from associated health professionals. Content is general health information from evidence based research. It's purpose is not to treat disease or take the place of advice by your doctor but to promote healthy lifestyles. Persons with health problems should contact their physician for specific guidance.

Updated: 12/17/02