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Vitamin E: Disease Prevention For Your Good Health
posted 08/07/02
With all of the nutrition information in the news each day, it
can be difficult to know what the best choices are for you and
your family. One important nutrient for family members of all
ages is vitamin E. Scientists and nutrition experts continue
to discover how vitamin E contributes to your good health.
WHAT IS VITAMIN E AND WHY IS IT IMPORTANT?
Vitamin E is a powerful antioxidant that protects our cells
from damage caused by substances called free radicals. Vitamin C
and the carotenoids such as beta-carotene, lycopene, and lutein
are also antioxidants. Antioxidants fight the free radicals
that are produced when your body uses oxygen, such as when
breathing, or when exposed to harsh substances like sunlight
and cigarette smoke. When oxygen mixes with certain things it
can cause damage, like the rust on your car. Similar things
happen when your body uses oxygen -- it is also in a sense
"rusting," or oxidizing from free radicals. Free radical damage
is linked to development of diseases such as cancer and heart
disease.
HOW MUCH VITAMIN E DO YOU NEED EVERY DAY?
The recommended dietary allowance (RDA) for the alpha-tocopheral
form of vitamin E is 15 milligrams (mg). Adults typically
consume eight to 12 milligrams of vitamin E every day. In
addition, some studies have shown benefits of consuming higher
amounts of vitamin E, specifically between 100 to 400
International Units. The tolerable upper limit of vitamin E
is 1,000 mg per day for adults.
WHERE IS VITAMIN E FOUND?
Good sources of vitamin E include oils such as safflower and
corn, wheat germ, sunflower seeds and nuts, such as almonds,
peanuts, and hazelnuts. For some individuals, a dietary
supplement containing vitamin E is also an option, especially
if a physician or registered dietitian recommends higher
levels. Talk with a registered dietitian who can evaluate
your diet and let you know if a supplement is right for you.
VITAMIN E: A DISEASE FIGHTER
Vitamin E in your diet can help you stay healthy and fight
some of the most common and deadly diseases. Research has
shown that vitamin E helps prevent heart disease, cancer,
Alzheimer’s disease, and diabetes.
Heart Disease Heart disease is the leading cause of death in
the United States. Research has shown that vitamin E may help
prevent or delay heart disease by targeting the free radicals
that mix with the “bad” (LDL) cholesterol in your body. LDL
cholesterol clogs your arteries and can lead to a heart attack.
In studies, people who had more vitamin E in their diet had
lower rates of heart disease. Some doctors who treat heart
disease (cardiologists) report that they recommend higher
amounts of vitamin E to their patients and consume it themselves
as well. One report found that vitamin E is the most common
antioxidant vitamin taken by cardiologists, most often at
400 IU (268 milligrams) daily. Another study found that
75% of cardiologists recommend that their patients take
vitamin E supplements (generally 400 IU) to protect their
heart and keep it healthy.
VITAMIN E FOR YOUR GOOD HEALTH
Other ways vitamin E may improve your health:
- Vitamin E has been shown to boost the immune system.
- Vitamin E may keep your eyes healthy by preventing and
delaying cataracts.
- Vitamin E may lower asthma risk by reducing swelling in
the respiratory tract.
- Vitamin E may work with hormone replacement therapy as
a benefit for women with menopause.
Cancer According to the American Cancer Society, cancer causes
one out of four deaths in the United States. Some research shows
that vitamin E may protect against certain cancers by boosting
the immune system. Researchers report that there may be a link
between consumption of vitamin E and lower rates of prostate,
breast, colon and cervical cancer.
Alzheimer’s Disease Studies have found that vitamin E intake
may slow the progression of Alzheimer’s disease. Alzheimer’s
disease is the most common cause of dementia. Dementia is a
collective name for brain conditions that affect memory,
thinking, behavior, and emotion. There are an estimated 18
million people in the world with dementia, for which there
is no cure.
Diabetes Research suggests that large amounts of vitamin E
may help reduce health problems related to diabetes. About
16 million Americans have diabetes. Vitamin E is believed
to help people with diabetes fight the unusually large amount
of free radicals in their blood.
Source: Diabetic Newsletter: Diabetic Gourmet: ADA.