10/14/2014

Food Sources That Boost Glutathione Naturally - Nutrition

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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 sulphurcontaining 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
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Food Sources That Boost Glutathione Naturally - Nutrition

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
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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 sulphurcontaining 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
http://www.boxingscene.com/nutrition/127.php

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Food Sources That Boost Glutathione Naturally - Nutrition

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.]
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Food Sources That Boost Glutathione Naturally - Nutrition

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Food Sources That Boost Glutathione Naturally - Nutrition

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