More than 9 out of 10 Americans are deficient in vitamin E, opening the door to serious risks of brain degeneration.
Vitamin E is antioxidant and liposoluble. It performs key functions in protecting the body against free radical damage. It can also prevent inflammation and reduce signs of aging.
Recent research conducted by Oregon State University found that a deficiency of vitamin E could cause significant risk of brain damage. Some of these researchers are convinced that this vitamin could be a valuable and effective aid for mental disorders such as dementia and Alzheimer's disease.Alzheimer.
In this study people were fed a diet low in vitamin E and others were fed a diet high in this same vitamin thanks to a fish oil rich in DHA-PC. This polyunsaturated fatty acid constitutes a large part of the cell membranes of neurons, but also of other cells in the human body. Previous research had already shown that people with low plasma levels of DHA-PC were more likely to develop Alzheimer's disease.
Of course, DHA-PC is not the only factor that protects the brain. This new research has proven that vitamin E is necessary to prevent dramatic loss of molecules that are critically important for maintaining brain function and integrity. Even if people have good intakes of DHA, it will only do its job if vitamin E levels are sufficient.
How can you get more vitamin E to protect your brain through dietary intake?
First of all, you need a good supply of omega-3 fatty acids. The human body needs about 15 milligrams each day to maintain brain health.
It is absolutely necessary to add vitamin E to prevent the oxidation of these fatty acids and to allow their optimal use.
The foods with the best vitamin E intake are:
- Almonds: 1 handful of almonds is enough to provide half of the body's daily requirement.
- Hazelnuts and pine nuts can complement or replace almonds.
- Green leafy vegetables: chard, spinach, mustard, turnip, kale, broccoli, watercress, arugula... significantly increase levels of vitamin E.
- Seeds such as sunflower, pumpkin, squash, sesame or hemp are another excellent source.
¼ cup of sunflower seeds provides about 90% of the recommended daily intake.
- Avocado: easy and delicious way to supplement your vitamin E intake.
- Olives: fruit or oil, everything is good to ensure the ingestion of healthy and protective fats for the brain.
By incorporating these few foods into your daily menu, you will keep your brain healthy and performing well.
Article source: