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A recent study showed that high blood levels of Vitamin E might be helpful in reducing the risk of developing Alzheimer's Disease (AD).
The study followed 232 participants over a six year period of time. All subjects were 80+ years old and AD free at the beginning of the study.
After six years, 57 of the original 232 had developed AD. The results of the study showed that the subjects with higher blood levels of Vitamin E were 50% less likely to develop AD.
Although this study shows that Vitamin E may play a significant role in reducing the affects of neurological aging, excessive doses of Vitamin E can be harmful. The RDA is 15 mg for adults. The upper safe limit is estimated at 1000mg per day, according to the National Institutes of Health website.
Many foods provide vitamin E. Nuts, seeds, and vegetable oils are among the best sources. Significant amounts are available in green leafy vegetables and fortified cereals (see the table for a more detailed list). Most vitamin E in American diets is in the form of gamma-tocopherol from soybean, canola, corn, and other vegetable oils and food products.
Selected Food Sources of Vitamin E (Alpha-Tocopherol)
| Food | Milligrams (mg) per serving | Percent DV* |
|---|---|---|
| Wheat germ oil, 1 tablespoon | 20.3 | 100 |
| Almonds, dry roasted, 1 ounce | 7.4 | 40 |
| Sunflower seeds, dry roasted, 1 ounce | 6.0 | 30 |
| Sunflower oil, 1 tablespoon | 5.6 | 28 |
| Safflower oil, 1 tablespoon | 4.6 | 25 |
| Hazelnuts, dry roasted, 1 ounce | 4.3 | 22 |
| Peanut butter, 2 tablespoons | 2.9 | 15 |
| Peanuts, dry roasted, 1 ounce | 2.2 | 11 |
| Corn oil, 1 tablespoon | 1.9 | 10 |
| Spinach, boiled, ½ cup | 1.9 | 10 |
| Broccoli, chopped, boiled, ½ cup | 1.2 | 6 |
| Soybean oil, 1 tablespoon | 1.1 | 6 |
| Kiwi, 1 medium | 1.1 | 6 |
| Mango, sliced, ½ cup | 0.9 | 5 |
| Tomato, raw, 1 medium | 0.8 | 4 |
| Spinach, raw, 1 cup | 0.6 | 4 |
