Vitamin E and Minerals:
Nutrition from Nuts

By Gina White, with contributions by Gary Heiting, OD;
reviewed by Charles Slonim, MD

Great sources of vitamin E are the easiest to remember of the antioxidant vitamins (A, C, and E) that are good for your eyes: all you need to know is "nuts."

Nuts About Vitamin E

Some studies suggest that E helps to possibly prevent cataracts, and it might be yet another factor in preventing macular degeneration (AMD).

In the Age-Related Eye Disease Study (AREDS) involving nearly 5,000 people, researchers found a 25 percent lower risk of developing advanced stages of AMD when a nutritional formula including vitamin E was taken.

Based on AREDS and other nutritional studies, many eye doctors recommend that their patients supplement their diet with a daily multivitamin that contains up to 400 International Units (IU) of vitamin E in combination with other antioxidants as part of their preventative eye care.

Some studies suggest vitamin E may also play a role in preventing cataracts. However, other studies provide conflicting findings and more research is required before a clear conclusion can be reached.

Before considering any unusually high-dose supplement of vitamin E, always make sure you consult first with a physician. Some studies indicate that high doses of vitamin E can cause problems such as increased bleeding.

How much vitamin E do you need? The U.S. Recommended Daily Allowance (RDA) for adults and children of ages 14 or older is 15 mg per day — the equivalent of 22.5 IU. For women who are breastfeeding, the RDA is 19 mg (28.5 IU). As is true with vitamins A and C, if you smoke, you should plan to consume extra vitamin E.

Sunflower seeds and nuts are among your best sources of vitamin E. Here's a sampling of foods that are high in E:

Minerals That Help Your Body Absorb Antioxidants

The selenium and zinc in oysters are good for your eyes.

Your eyes can use some minerals as well. Selenium, for example, helps your body to absorb vitamin E and also helps it to make its own antioxidants. Brazil nuts, yeast, and seafood (like oysters) contain good amounts of selenium.

Zinc helps your body absorb vitamin A and is also part of an enzyme in your body that reduces the number of free radicals. Zinc has been shown to protect against macular degeneration and night blindness. You can get zinc from oysters, hamburgers, wheat and nuts.

However, never consider taking high doses of zinc (beyond 100 mg daily) without first consulting a physician. While zinc is vital to our health in moderation, higher doses have been associated with adverse effects such as reduced immune function.

*Source: National Agriculture Library, U.S. Dept. of Agriculture

[Page updated September 2007]