Food Sources of Glutathione

Last Updated: Dec 18, 2013 | By Erica Wickham, M.S., R.D., C.D.N. Food Sources of Glutathione Many foods, herbs and spices can boost the body's glutathione levels. Photo Credit Kim Steele/Photodisc/Getty Images Overview Glutathione is a compound containing three amino acids, glutamate, cysteine and glycine. It functions in the body as an antioxidant. It is a vital component in the destruction of free radicals and the detoxification of harmful substances within the body. As people age or experience disease, glutathione levels in the blood decrease, causing a reduction in this life-sustaining antioxidant. Dietary sources of glutathione are therefore necessary to replenish stores and avoid losses. Milk Thistle and Cumin Milk thistle is an excellent source of the antioxidant compound silymarin. Silyarmin helps to prevent the depletion of glutathione in the liver. Glutathione is necessary for the liver to detoxify harmful substances. If the liver is damaged, glutathione concentrations are substantially reduced. In turn, the liver becomes more susceptible to further damage, making glutathione a vital element in the health of the liver. Cumin also has the ability to increase glutathione tissue levels. Cumin acts as a binding agent, elevating glutamate-cysteine complexes during gene expression. Fruits and Vegetables Food Sources of Glutathione Fruits and veggies contain the most glutathione per serving. Photo Credit john janssen/iStock/Getty Images Fruits and vegetables are also good dietary sources of glutathione. In order to receive the most glutathione from fruits and vegetables, it is important to consume them fresh, not cooked or processed. Cooking and processing will decrease the bioavailability of glutathione in these foods. In addition, glutathione levels vary widely among fruits and vegetables due to environmental factors and the plant’s phase of development. Fruits and vegetables containing the most glutathione per serving include: asparagus, potatoes, peppers, carrots, onion, broccoli, avocados, squash, spinach, garlic, tomatoes, grapefruit, apples, oranges, peaches bananas and melon. Animal Products Food Sources of Glutathione Dairy products and eggs are high in glutathione. Photo Credit Tatjana Baibakova/iStock/Getty Images Dietary glutathione is found in high amounts in fresh, uncooked meats and in moderate amounts in dairy products and eggs. These foods are high in whey protein containing alpha-lactalbumin which is rich in sulfur-containing amino acids. These products optimize the use of glutathione within the body. Cooking and prolonged storage reduces glutathione content of these foods. However, the glutathione content of these foods is high enough that consuming these products after cooking and processing provides the body with sufficient sources of glutathione. Foods with Selenium or Alpha-Lipoid Acid Food Sources of Glutathione Eating certain foods, like brussel sprouts will increase the amount of ALA in your system. Selenium is an important co-factor for the enzyme form of glutathione. Selenium is necessary for formation of glutathione containing enzymes. For that reason, consuming foods rich in selenium will promote the production of glutathione. These foods include cereals, oats, Brazil nuts, walnuts, legumes, tuna, beef, poultry, cheese, eggs. Alpha lipoic acid, or ALA, promotes the synthesis of glutathione within the body, thereby increasing glutathione levels. Foods rich in alpha lipoic acid include: spinach, tomatoes, peas, Brussels sprouts, rice bran and mayonnaise. Many of these foods are naturally high in glutathione. Eating these foods increases the bioavailability of this important antioxidant. _____________________________________ GLUTATHIONE (pronounced “gloota-thigh-own”) is the most important molecule you need to stay healthy and prevent aging, cancer, heart disease, dementia and more, and necessary to treat everything from autism to Alzheimer’s disease. I called it the mother of all antioxidants. The good news is that your body produces its own glutathione. The bad news is that toxins from poor diet, pollution, toxins, medications, stress, trauma, aging, infections and radiation all deplete your glutathione. This leaves you susceptible to unrestrained cell disintegration from oxidative stress, free radicals, infections and cancer. And your liver gets overloaded and damaged, making it unable to do its job of detoxification. How does it work? The secret of glutathione is the sulfur (SH) chemical groups it contains. Sulfur is a sticky, smelly molecule. It acts like fly paper and all the bad things in the body stick onto it, including free radicals and toxins like mercury and other heavy metals. Normally glutathione is recycled in the body — except when the toxic load becomes too great. And that explains why we are in such trouble. But as I said, there is also good news. You can do many things to increase this natural and critical molecule in your body and here are four ways to start today: 4 Tips to Boost your Glutathione Levels 1.Consume sulfur-rich foods. The main ones in the diet are garlic, onions and the cruciferous vegetables (broccoli, kale, collards, cabbage, cauliflower, watercress, etc). 2.Try bioactive whey protein. This is great source of cysteine and the amino acid building blocks for glutathione synthesis. As you know, I am not a big fan of dairy. But this is an exception — with a few warnings. The whey protein MUST be bioactive and made from non-denatured proteins (“denaturing” refers to the breakdown of the normal protein structure). Choose non-pasteurized and non-industrially produced milk that contains no pesticides, hormones, or antibiotics. Immunocal is a prescription bioactive non-denatured whey protein that is even listed in the Physician’s Desk Reference. 3.Exercise boosts your glutathione levels and thereby helps boost your immune system, improve detoxification and enhance your body’s own antioxidant defenses. Start slow and build up to 30 minutes a day of vigorous aerobic exercise like walking or jogging, or play various sports. Strength training for 20 minutes 3 times a week is also helpful. 4.Take Glutathione Supporting Supplements. One would think it would be easy just to take glutathione as a pill, but the body digests protein — so you wouldn’t get the benefits if you did it this way. However, the production and recycling of glutathione in the body requires many different nutrients and you CAN take these. Here are the main supplements that need to be taken consistently to boost glutathione. Besides taking a multivitamin and fish oil, supporting my glutathione levels with these supplements is the most important thing I do every day for my personal health. Mark Hyman, MD