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.

Source:  The American Dietetic Association.