Food Sources That Boost Glutathione Naturally

Copyright © 2004 Priya Shah

Glutathione, the body's master antioxidant and detoxifier, is one of the 14 "Superfoods" listed in SuperFoods Rx : Fourteen Foods That Will Change Your Life, co-authored by Dr Steven Pratt.

Glutathione levels cannot be increased to a clinically beneficial extent by orally ingesting a single dose of glutathione. (1) This is because glutathione is manufactured inside the cell, from its precursor amino acids, glycine, glutamate and cystine.

Hence food sources or supplements that increase glutathione must either provide the precursors of glutathione, or enhance its production by some other means.

The manufacture of glutathione in cells is limited by the levels of its sulphur-containing precursor amino acid, cysteine.

Cysteine - as a free amino acid - is potentially toxic and is spontaneously catabolized or destroyed in the gastrointestinal tract and blood plasma. However, when it is present as a cysteine-cysteine dipeptide, called cystine, it is more stable than cysteine.

Consuming foods rich in sulphur-containing amino acids can help boost glutathione levels. Here are some food sources and dietary supplements that help boost glutathione levels naturally.


1. N-Acetyl-Cysteine (NAC)

It is derived from the amino acid L-Cysteine, and acts as a precursor of glutathione. NAC is quickly metabolized into glutathione once it enters the body. It has been proven in numerous scientific studies and clinical trials, to boost intracellular production of glutathione, and is approved by the FDA for treatment of accetaminophen overdose. Because of glutathione's mucolytic action, NAC (brand name Mucomyst) is commonly used in the treatment of lung diseases like cystic fibrosis, bronchitis and asthma.


2. Milk Thistle, Silymarin

Milk thistle is a powerful antioxidant and supports the liver by preventing the depletion of glutathione. Silymarin is the active compound of milk thistle. It is a natural liver detoxifier and protects the liver from many industrial toxins such as carbon tetrachloride, and more common agents like alcohol.


3. Alpha Lipoic Acid

Made naturally in body cells as a by-product of energy release, ALA increases the levels of intra-cellular glutathione, and is a natural antioxidant with free radical scavenging abilities. It has the ability to regenerate oxidized antioxidants like Vitamin C and E and helps to make them more potent. ALA is also known for its ability to enhance glucose uptake and may help prevent the cellular damage accompanying the complications of diabetes. It also has a protective effect in the brain.


4. Natural Foods That Boost Glutathione Levels

Asparagus is a leading source of glutathione. Foods like broccoli (2), avocado and spinach are also known to boost glutathione levels. Raw eggs, garlic and fresh unprocessed meats contain high levels of sulphur-containing amino acids and help to maintain optimal glutathione levels.


5. Undenatured Whey Protein Isolate

Whey protein contains proteins like alpha-lactalbumin which is is rich in sulphur-containing amino acids. Heating or pasteurization destroys the delicate disulphide bonds that give these proteins their bioactivity. Undenatured whey protein is a non-heated product that preserves bioactive amino acids like cystine. It has been shown in numerous scientific studies and clinical trials to optimize glutathione levels.


6. Curcumin (Turmeric)

Treatment of brain cells called astrocytes, with the Indian curry spice, curcumin (turmeric) has been found to increase expression of the glutathione S-transferase and protect neurons exposed to oxidant stress. (3)


7. Balloon Flower Root

Changkil saponins (CKS) isolated from the roots of the Chinese herbal medicine, Platycodon grandiflorum A. DC (Campanulaceae), commonly called Balloon Flower Root or Jie Geng, have been found to increase intracellular glutathione (GSH) content and significantly reduce oxidative injury to liver cells, minimise cell death and lipid peroxidation. (4)


8. Selenium

Selenium is a co-factor for the enzyme glutathione peroxidase. Selenium supplements have become popular because some studies suggest they may play a role in decreasing the risk of certain cancers, and in how the immune system and the thyroid gland function. However, too much selenium can cause some toxic effects including gastrointestinal upset, brittle nails, hair loss and mild nerve damage.


Disclaimer: The information here is not provided by medical professionals and is not intended as a substitute for medical advice. Nutritional supplements, while usually benign, can produce adverse reactions in some people. As with prescribed drugs, long-term effects from supplements are often unknown. Pregnant women and children should not take supplements except after consultation with their healthcare provider. Never exceed the recommended dosage on the container. If you observe adverse effects stop taking the supplement immediately and contact your healthcare provider.

References:

1. The systemic availability of oral glutathione
Witschi A, Reddy S, Stofer B, Lauterburg BH. [Eur J Clin Pharmacol. 1992;43(6):667-9.]

2. Dietary approach to attenuate oxidative stress, hypertension, and inflammation in the cardiovascular system
Wu L, Ashraf MH, Facci M, Wang R, Paterson PG, Ferrie A, Juurlink BH. [Proc Natl Acad Sci U S A. 2004 May 4;101(18):7094-9. Epub 2004 Apr 21.]

3. Can Curry Protect Against Alzheimer's?
American Physiological Society (APS) Press release; 16-Apr-2004

4. Protective effect of saponins derived from roots of Platycodon grandiflorum on tert-butyl hydroperoxide-induced oxidative hepatotoxicity
Lee KJ, Choi CY, Chung YC, Kim YS, Ryu SY, Roh SH, Jeong HG. [Toxicol Lett. 2004 Mar 7;147(3):271-82.]

This article was first published in the July 2004 issue of The Glutathione Report, a newsletter featuring regular updates on the health benefits of glutathione. Get a Free report on Glutathione in Health and Disease

In The News:


pen paper and inkwell


cat break through


Discover Which Fruit and Vegetables Help Relieve Arthritic Pain

If you or someone you know suffers from rheumatoid arthritis,... Read More

Gift Basket Idea for Senior Citizens

Evidence for the importance of fruit and vegetable intake to... Read More

Nutrition Secrets Never Before Revealed

The topic of nutrition is one that is always present... Read More

Just How Dangerous Are Splenda and Artificial Sweeteners - Which Side is Spinning?

There seems to be fairly poor tracking by any formal... Read More

The Importance of Nutrition and Lifestyle

Eating healthy and taking care of yourself is essential to... Read More

How Food Affects Mood

Everyone can benefit from understanding how food affects our... Read More

The Skinny on Salt

Salt was used long before recorded history began. One of... Read More

The Many Benefits of Green Tea Extract

The Benefits of Green Tea Extract: Anti-Aging, Anti-Cancer, Weight Control... Read More

Post Nasal Drip

Post nasal drip is a sensation of mucous build up... Read More

Healthy Eating Tips for Healthy Living

Eating healthy is fast becoming a way of life. American's... Read More

Antioxidants and Your Health

Get back to the basics - eat fresh at home... Read More

Fish Oil

The research in support of dietary omega-3 fatty acids (such... Read More

Reading Labels:Understanding Fiber, Fat, Carbohydrates, Etc

Since 1994, food manufacturers have required the Food and Drug... Read More

What You Eat Can Protect Your Skin from the Sun

(ARA) - By now you probably think you've heard all... Read More

Lingzhi A Miracle Herb For Peak Health

The secret of success is knowing how to deal with... Read More

Healthy Eating for Executives on the Run

For the executive, maintaining the much-needed balance between career, family,... Read More

The Four Cornerstones of Nutrition

What is nutrition? We hear so many reports today on... Read More

Lawsuits on Foods and Diets

The dangers of processed foods and diets Why is that... Read More

Nutritional Myths that Just Wont Die: Protein!

When it comes to the topic of sports nutrition there... Read More

Sugar Lovers Beware

It would be fair to assume that almost everyone on... Read More

Starbucks and Children Health Risks

Do you know the risks to daily intakes of Starbucks... Read More

Eating Healthy in a Time-Starved World

Americans are literally running out of time. Achieving a work-life... Read More

The Sneak Attack of Trans- Fats

If you are like most people, you are probably confused... Read More

Food for Healthy Nails

Nails are a protective horn at the end of our... Read More

Refrigerator Water Filters vs. Bottled Water: Round 1

Water is the single most important element for human existence,... Read More

Nutrition Tips to Improve Fat Loss

Incorporating these fat loss tips will improve your nutrition program.... Read More

You Are What You Eat

Your magnificent machine is, in fact, a symbiotic collection of... Read More

WLS Patients Feeling Gassy & Bloated? Sugar Alcohol May Be To Blame

Sugar intake is a real concern for people who've had... Read More

The History of Ambrotose® Complex

Ambrotose® - the Nutritional Alphabet of the "Sweet Language of... Read More

Beverages Boost Calorie Intake, But Many View Fluids As Calorie-free!

Beverages - and not just alcohol - are a significant... Read More

Power of Oatmeal

Come on, guys and gals. Those Trix are for kids.And... Read More

Nutrition - Its Whats Eating You That Counts

"It's not what you eat, it's what's eating you that... Read More

Crave Sweets? On the Weight & Mood Roller Coaster? Perhaps Its More Than You Think!

The sugar industry and the food manufacturers are capitalizing BIG... Read More