In the United States, there is a lot of discussion and procedures centered around anti-aging. However, regardless of what steps we take, the date on the calendar assures us that we continue to get older each day. This is why in my practice, I focus on how nutrition and health as the basic tenets of thriving at any age.
How Vitamin E Deficiency Impacts Your Health
In September of 2015, The International Journal of Molecular Science found an association between serum levels of tocopherols and tocotrienols (vitamin E) and age-related conditions including osteoporosis, cognitive impairment, loss of muscle mass, and high inflammation. The issue is that many people, including those over 60, are not getting enough vitamin E, thereby impacting their well-being.
The American Journal of Clinical Nutrition followed nearly 15,000 women over 19 years and found that those with lower average levels of serum vitamin E had an 86% increase in the rate of hip fractures. Those who received adequate amounts of vitamin E from food and supplements were associated with a 22% reduction in the rate of hip fracture.
A study conducted by Yale University found that a low concentration of vitamin E in the blood is linked with physical decline in those over 65. The researchers assessed physical decline over a three-year period using a test that included: walking speed, rising repeatedly from and chair and standing balance. They discovered the odds of declining in physical function was 1.62 times greater in persons with low levels of vitamin E compared with higher levels.
Vitamin E has also shown to significantly reduce the incidence rate of common colds and the number of people who acquire colds. A double-blind, placebo-controlled trial on nursing home residents confirmed this finding and reported that this has important implications for the economic burden associated with nursing home care.
Where Can I Find Vitamin E?
A deficiency in Vitamin E is fairly easy to correct with proper nutrition and sometimes supplementation. Wheat germ oil, olive oil, hazelnuts, walnuts, almonds, sweet potatoes, avocado, asparagus, fish, eggs and leafy green vegetables. Making dinner with ingredients from your local farmers market or natural grocer is a wonderful place to start.
Supplementing can be a little trickier since a number of supplements contain genetically modified soy as the primary source of Vitamin E. A.C. Grace has been manufacturing their vitamin E since 1962 and it is soy and gluten free.
The International Journal of Molecular Science found that eating foods rich in vitamin E and supplementing with vitamin E helps achieve healthy aging and longevity without any adverse effects. It is also a great skin rejuvenator especially so when combined with natural vitamin C.
Helpful Recipes to Get More Vitamin E
I believe most people can get their nutrients through food. I highly suggest these recipes to help you get ample amounts of vitamin E and other vital nutrients.
Do you have further questions regarding vitamin E and how it impacts your health? Phone 310-577-0852 to set up a FREE 15 minute consultation.
Compiled and written by Debbie Lindgren