This week’s article on Food For Thought will explore the effects of Vitamin E on the brain and overall health.

Vitamin E is a fat-soluble nutrient that helps to decrease blood clotting and enhance immune function. It also has antioxidant and anti-inflammatory properties that support cognitive function primarily by protecting cells from damage associated with oxidative stress by free radicals. So how do you get these benefits? Luckily, you are likely already consuming an adequate amount from your usual diet. Supplementation of vitamin E is unlikely to help alleviate any ailments or diseases, but incorporating vitamin E rich foods into your diet will lead to a healthy and balanced dietary pattern. Vitamin E is widely distributed in vegetable oils, nuts and seeds, and animal fats like fatty fish. The recommended daily intake of Vitamin E for college-aged students is 15 mg. This is equivalent to two handfuls of nuts.

One way to ensure you’re integrating vitamin E into your diet is build a nourishing trail mix. Try to include some mixed nuts and seeds like peanuts, pecans, almonds, sunflower seeds, and walnuts. For a sweet kick, add some dried cranberries from the Salad Bar, or some chocolate chips from the dessert stations.

Want to find out what antioxidants actually do? Check-in next week to learn about flavonoids and carotenoids and their anti-inflammatory properties!

References
La Fata G, Weber P, Mohajeri MH. Effects of vitamin E on cognitive performance during aging and in Alzheimer’s disease. Nutrients. 2014;6(12):5453-5472. Published 2014 Nov 28. doi:10.3390/nu6125453

U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2020-2025. 9th Edition. January 2022. Available at DietaryGuidelines.gov.