Vitamin E and Minerals: Nutrition from Nuts
By Gina White; additional
contributions by Dr. Gary Heiting; reviewed by Dr. Charles Slonim
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:
Vitamin E Rich Foods
| Food | Milligrams in 100-gram serving | Milligrams in normal-sized serving |
| Sunflower seeds | 50 | 36 (half cup) |
| Almonds, dried, unblanched | 24 | 17 (half cup) |
| Hazelnuts, dried, unblanched | 24 | 16 (half cup) |
| Peanuts | 9 | 7 (half cup) |
| Mango | 1 | 2 (1 mango) |
| Source: National Agriculture Library, U.S. Dept. of Agriculture |
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]
More articles on nutrition and the eyes: |
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