Eating sunflower seeds may keep seniors walking.

A 2008 study showed seniors over 65yrs with low blood levels of vitamin E experienced a decline in ability to rise from a chair, balance and walk quickly. The three year study looked at nearly 700 people and presented compelling evidence that vitamin E deficiency has dire consequences.

To keep vitamin E blood levels normal, Better Living recommends eating foods rich in the nutrient rather than taking a dietary supplement. A 2005 study showed high-dose supplementing with vitamin E actually increases health problems. So once again, the story is about balance. You can get your 8-10mg recommended intake of vitamin E from simply eating:

• Eat ¼ cup sunflower seeds or almonds 3 times a week (9mg)
• Make a tuna salad using a small can of white tuna canned in oil, drained. Serve it with some fresh mango or papaya slices. (6mg)
• Sprinkle 2T wheat germ into your oatmeal, and top it with ½ oz toasted pecans. (3mg)
• Add 1T olive oil to your salads to boost vitamin E by 2mg.

Hands, Elizabeth; Nutrients in Food. Baltimore: Lippincott Williams & Wilkins, 2000.
Bartali, B. et. al, Serum Micronutrient Concentrations and Decline in Physical Function Among Older Persons, JAMA, Jun 23, 2008
Miller III, E., et. al, Meta Analysis: High Dosage Vitamin E Supplementation May Increase All-Cause Mortality, Annals if Internal Medicine, 4 Jan 2005, 37-46 USDA Food Database