Vitamin E-rich foods protects you from Alzheimer's

(YOU: on a Diet)

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What do spinach, sunflower seeds and a mango-blueberry smoothie have in common? All may help protect you from dementia and Alzheimer's disease because they're great sources of different types of vitamin E.  You may have stopped taking E a few years ago, when once-enthusiastic vitamin E researchers announced disappointing results: Taking alpha-tocopherol -- the best-studied form of E and the type in most supplements -- did little to stop these aging-brain problems. But wait! Two recent studies show that when people eat E-rich foods, risk for Alzheimer's drops by 45 percent and for dementia by 25 percent. Food sources rock, the researchers suspect, because food contains all eight (yes, 8) types of natural E.

Researchers are still sorting out how much of which forms of E do what for your brain. Meanwhile, nine out of 10 of us don't get enough E to hit the government's current target of 22.4 IU of vitamin E a day, let alone the 100 IU we now suggest. (Yes, somewhat less than we recommended in our books.) Translation: We all need to be eating more E-rich foods, including spinach, Swiss chard, collard greens, red bell pepper, tomatoes, papaya, mango, almonds, avocados and whole grains. Popeye trumps Bugs Bunny again.  However, E is just not that easy to get in food, so we still recommend taking a 100 IU supplement of E (alpha-tocopherol) daily. Whether or not it helps your brain, it almost certainly helps defend you against heart disease, eye problems and maybe even cancer. Read more: oregonlive.com

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Food Sources of Vitamin E

The following list summarizes selected foods containing high levels of Vitamin E, as measured by the United States Department of Agriculture. By far, the major source of Vitamin E is Breakfast Cereal. The next highest sources are Nuts and Vegetables. Read more: altmedicine.about.com

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