Recently there have been some questions here re vitamin E, so I'm
copying a short article I wrote and posted to "Ask the Dietitian" on the
NPF website; the RDA for vitamin E in the USA has increased, which I
think is of interest in itself.
Best,
Kathrynne
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Vitamin E is an antioxidant, and antioxidants help to prevent
damage from free radicals. This damage is thought to be implicated
in the death of brain cells found in Parkinson's disease (PD).
Researchers have long thought that large amounts of vitamin E could
help slow down the progression of PD. However, a large study found no
difference in rate of progression of PD between PD patients who used
supplements of vitamin E and those who did not.
Nevertheless, it is still possible that people with PD could
benefit from extra vitamin E. As an example, let's look at LDL
cholesterol — the "bad" cholesterol. Free radicals can oxidize LDL,
turning it into the artery-clogging form that leads to heart
disease. Vitamin E destroys those free radicals before they can
damage the LDL cholesterol.
A study found that vitamin E boosted the immune systems of older
adults. Our body's immune system is the first line of defense
against disease. Keeping it the immune system healthy is our best
insurance against illness and aging. There is also evidence that vitamin
E may help fight cancer and rheumatoid arthritis, ward off the
effects of aging, protect against ischemic stroke, and provide some
protection against Alzheimer's disease.
Further, stress leads to formation of free radicals – and
Parkinson's can be a very stressful condition. People with PD may
need extra vitamin E to help fight the damaging effects of stress.
The best source of E is from foods. Foods contain all the various
forms of this vitamin, and some forms of E work together as a team.
Good food sources of vitamin E are: nuts and seeds, avocados,
mayonnaise, wheat germ, peanut butter, dark green leafy vegetables,
and asparagus.
How much vitamin E? The new recommendation for vitamin E is 15 mg
or 22 IUs (International Units), with an upper safe level of 1000
mg. Many of the research studies have used 200, 400, even 800 IUs
(about 60 to 260 mg) per day, to achieve benefits. It would be very
difficult to get this much vitamin E from food each day.
VITAMIN E IN SOME FOODS
Food // Vitamin E (mg)
Sunflower seeds, 1 TB // 4.5 mg
Raw almonds, 2 TB // 4.0 mg
Cabbage, 1 cup shredded // 3.4 mg
Canola oil, 1 TB // 3.0 mg
Margarine, soft, 1 TB // 3.0 mg
Turnip greens, cooked, 1/2 cup // 2.3 mg
Asparagus, 4 spears // 2.0 mg
Mixed raw nuts (Brazils, almonds, filberts,
pecans, walnuts), 2 TB // 2.0 mg
Peaches, canned, juice pack, 1/2 cup // 2.0 mg
Peanut butter, 1 TB // 1.6 mg
Broccoli, cooked, 1/2 cup // 1.5 mg
Wheat germ, toasted, 1 TB // 1.0 mg
Kraft Real Mayonnaise, 1 TB // 1.7 mg
Kraft Light Mayonnaise, 1 TB // 1.0 mg
Avocado, 1/4 cup // 1.0 mg
Most experts now agree that a supplement of 100 to 200 IUs of
vitamin E is safe for most people, and may improve health. Some
neurologists prescribe amounts of 2000 or even 3000 IUs of vitamin
E for people with Parkinson's. But don't take such a large amount
until
you have discussed it with your doctor, to be sure it will be safe
for
you.
Could it be dangerous to take supplements of vitamin E? Persons who
use certain medications, such as aspirin, warfarin, or ticlopidine,
should discuss vitamin E supplements with their doctor. Large
amounts of vitamin E (over 100-200 IUs) can interfere with blood
clotting,
making these medications too effective, so that their dose may need
to be adjusted. Too much E could also increase risk for hemorrhagic
stroke. Also, persons who suffer from macular degeneration should
be cautious with use of vitamin E supplements. There is evidence
that
large amounts of vitamin E may increase progression of this
disease.
As a dietitian, my best advice is to get as much vitamin E as
possible from foods whether you use supplements or not. This is
because the natural form of vitamin E is two to three times as
potent as
the synthetic form, contains all the tocopherols (different forms
of
vit. E) and is better absorbed by the body. A combination of the
natural vitamin found in foods, along with a moderate supplement of
the
natural form (d-alpha tocopherol plus mixed tocopherols), is the
ideal
choice for most people who use supplements. So discuss vitamin E
supplements with your doctor, and be sure to include some E-rich
foods in
each day's menu.
Just so you know, a slice of pumpkin pie has 5 mg of vitamin E; so
does a blueberry muffin or a serving of peach crisp. Nice to know
that even desserts have a healthy side, don't you think?
Here's a recipe that's easy to make and has 5 mg of vitamin E. It
also has 5 grams of fiber (we need at least 25 grams per day, more
if frequently constipated), along with vitamin A and beta-carotene.
CARROT-PEANUT-RAISIN SALAD
1 cup grated raw carrot
1/4 cup raisins
1/4 cup light mayonnaise (such as Kraft)
2 TB chopped roasted peanuts
1 apple, sliced into eight wedges
Lettuce leaves (optional)
Combine carrot, raisins, and mayonnaise. Chill one
hour to allow flavors to blend. Sprinkle peanuts on top just before
serving. Garnish each serving with four apple wedges. You may wish
to serve piled on a large lettuce leaf before garnishing (plain
lettuce is high in vitamin K, a bone-strengthening vitamin). Makes
two portions, about ½ cup each.
--
Kathrynne Holden, MS, RD
Author: "Eat well, stay well with Parkinson's disease"
"Constipation and Parkinson's" -- audiocassette & guidebook
"Guidelines for Medical Nutrition Therapy for Parkinson's
disease" & Risk Assessment Tools
"Risk for malnutrition and bone fracture in Parkinson's
disease," J Nutr Elderly. V18:3;1999.
http://www.nutritionucanlivewith.com/
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