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Healthy Aging With a Diet Rich in Vitamin E Healthy Aging with a Diet Rich in Vitamin E

Healthy Aging with a Diet Rich in Vitamin E

While healthful eating is important regardless of life stage, eating well is increasingly important for older adults. Wise food choices and a balanced diet are key elements to a healthy lifestyle.

Adults tend to eat less as they age and may have conditions such as arthritis or difficulty chewing that prevent them from preparing and enjoying foods they used to enjoy regularly. As a result, it is important to make calories count. Eating nutrient-dense foods is essential -- metabolism may be slowing down, but the body's requirements for vitamins and minerals do not! In fact, there may be increased need for certain vitamins.

Researchers continue to find evidence linking a healthful diet to the prevention of disease. Recent studies show that eating well may help reduce the risk of heart disease, osteoporosis, cancer, arthritis, and even Alzheimer's disease. With the number of cases of Alzheimer's in the U.S. expected to triple by 2050, the relationship between lifelong healthy eating habits and health becomes important. In fact, recent studies suggest that vitamin-rich foods may be more beneficial than vitamin supplements.

Vitamin E Basics:

Vitamin E is a fat-soluble vitamin and important antioxidant that helps protect cells from everyday damage. For instance, it boosts the immune system and may reduce the risk of cataracts. Vitamin E is also vital for healthy skin and hair. Foods naturally rich in vitamin E include nuts, such as almonds, vegetable oils, seeds, wheat germ, spinach and other dark, green leafy vegetables. There are actually eight forms of vitamin E, however, the alpha-tocopherol form is the one used by the body, according to the National Academy of Sciences.

Fill the Gap to Healthy Aging:

Vitamin E in the diet may help reduce the risk of some of the most common diseases, such as heart disease and Alzheimer's disease. Normal cell function results in byproducts known as free radicals. Free radicals can "attack" other cell substances, causing damage to the cell wall, metabolic machinery, and genetic material (DNA). Cells have natural defenses against this damage, including the antioxidants vitamins C and E, but with age some of these defenses decline. Brain cell damage caused by free radicals may play a role in Alzheimer's disease.

Getting adequate amounts of vitamin E from food is an important part of a healthy lifestyle for aging adults. Two studies reported in the June 26, 2002 issue of the Journal of the American Medical Association (JAMA) demonstrated the association between dietary vitamin E and decreased risk of Alzheimer's disease. The first study found that the risk of developing Alzheimer's was 70 percent less among people consuming the most vitamin E foods compared with those consuming the least amount of vitamin E. The second study found that high dietary intake of vitamin E and vitamin C may lower the risk of Alzheimer's.

What You Need: For adult Americans, the recommended dietary allowance (RDA) for vitamin E is 15 milligrams of the alpha-tocopherol form of vitamin E per day. A physician may recommend a higher intake with vitamin supplements.

PACKS-A-PUNCH RASPBERRY-ALMOND SMOOTHIE

Makes about 5 cups (4 servings)

This smoothie combines two classically complementary ingredients -- almonds and raspberries. For variety, strawberries work well with almonds, too, as do blueberries, blackberries, or a combination of berries.

2 cups almond milk*
1 12-ounce package frozen unsweetened raspberries
2 medium bananas, cut into chunks
2-3 tablespoons honey
1/2 teaspoon almond extract
12 fresh raspberries (optional)
4 whole blanched almonds (roasted almonds optional)

Combine almond milk, frozen raspberries, bananas, honey and almond extract in a blender; whirl until smooth. Pour into 4 tall glasses and garnish with whole almonds and raspberries.

*Almond milk is available in most supermarkets in a sealed, unrefrigerated box near the soy milk. Per Serving: 340 calories; 6 g. protein; 13g. fat; 1 g. saturated fat; 0 mg. cholesterol; 55 g. carbohydrates; 2 mg. sodium; 8 g. dietary fiber; 7 mg alpha-tocopherol vitamin E.

The Vitamin E Gap:

An estimated 75 percent of adult Americans are not meeting the 15 milligrams-per-day RDA for vitamin E. In general, men get only 10 milligrams a day, while women consume as little as 7 milligrams a day -- that's less than half of what the body needs.

Why There's a Gap:

Analysis from Tufts University shows that what little vitamin E is consumed by American adults comes from food sources that provide very little of the vitamin. Two slices of white bread, for instance, contain less than one milligram. The daily recommendation for vitamin E would be easily met by selecting foods that are nutrient-dense and better vitamin E sources. For instance, almonds are an excellent source of vitamin E. One handful of almonds provide half of the recommended dietary allowance.

Getting Your E is E-asy:

A variety of foods can fill the vitamin E void in your diet. While not all inclusive, the following chart provides a list of choices. The vitamin E content in foods is measured in milligrams of alpha-tocopherol equivalence (ATE)-remember, alpha-tocopherol is the most active form of vitamin E.

Information

SELECTED WHOLE FOOD SOURCES	Mg ATE*
Almonds, 1 oz (24 nuts)	7.4
Hazelnuts, 1 oz. (20 nuts)	4.3
Canola oil, 1 Tbsp	2.9
Broccoli, 1 cup cooked	2.6
Peanuts, 1 oz. (28 nuts)	2.2
Olive oil, 1 Tbsp	1.7
Wheat germ, 1 Tbsp	1.3
Red bell pepper, 1 cup	1.0
Kiwifruit, 1 medium	0.9
Olives, 5 large	0.7
Spinach, 1 cup raw	0.6
Avocado, 1 oz.	0.4
Brown rice, 1 cup, long-grain	0.4
Apple, 1 medium	0.4
Banana, 1 medium	0.3
Sesame seeds, 1 Tbsp	0.2
Romaine lettuce, 1 cup	0.2
Beef, ground, 3 oz.	0.2
Source: USDA Nutrient Database for Standard Reference -- Release 15 *Currently, the vitamin E nutrient information on reference databases is measured in ATE. Most food companies and the government have not yet updated their information to measure vitamin E in alpha-tocopherol.

The American Dietetic Association Knowledge Center

For food and nutrition information or for a referral to a dietetics professional in your area call: 800/366-1655 or visit: www.eatright.org.

This fact sheet is sponsored by the Almond Board of California and developed in collaboration with the Alzheimer's Association. The contents have been reviewed by the American Dietetic Association's Fact Sheet Review Board. The appearance of this information does not constitute an endorsement by ADA of the sponsor's products or services. This fact sheet was prepared for the general public. Questions regarding its content and use should be directed to a dietetics professional. This fact sheet expires 10/1/2005.

For more information, visit GetYourE.org. Full citation bibliography available upon request at 209/549-8262.

ALZHEIMER'S ASSOCIATION
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919 North Michigan Avenue
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www.alz.org
The Alzheimer's Association does not endorse products, services, or other organizations.