Glutathione (GSH) is a powerful antioxidant made by the human body. GSH protects your body from damage caused by free radicals. Free radicals are charged oxygen particles that attack healthy body cells. They come from such sources as environmental toxins, pollutants and pesticides. Eating foods rich in sulfur-containing amino acids may enhance your body's production of GSH. However, unless blood glutathione concentration is low, oral supplementation offers little benefit in healthy adults.
Produce and Dairy Products
The amino acids cysteine, glycine and glutamate are precursors to GSH in the body's cells. Consuming foods rich in these sulfur-containing amino acids can help boost glutathione levels including asparagus, broccoli, spinach, avocados, garlic, kale, onions, watercress, cabbage and Brussels sprouts. Curcumin, the bioactive component of the spice turmeric, is beneficial for GSH production. Unpasteurized milk (hormone- and antibiotic-free), ricotta and cottage cheeses, yogurt and raw eggs are rich in these amino acids. Heat and pasteurization denatures, or breaks down, protein, decreasing the bioactivity of the amino acids. However, with unpasteurized foods such as raw eggs, there is a risk of developing food-borne illness.
Grains and Meats
Grains and meats are rich in GSH precursor amino acids. The best choices include wheat germ, granola, oats and oat flakes. Fresh, unprocessed meats are good sources of sulfur-containing amino acids but since the heat used to prepare any of these foods changes the protein structure, you may obtain more benefits from consuming other foods that can be eaten raw. Undenatured whey protein isolate (a high-quality milk-derived protein source available as a powdered supplement) contains proteins, such as alpha-lactalbumin, which contains sulfur-containing amino acids. Undenatured whey protein has not been heat-treated, and is thus rich in bioactive amino acids such as cystine, which optimizes GSH production.
Dietary Supplements
Alpha lipoic acid, an antioxidant available in supplement/pill form. is made by body cells and is a natural antioxidant that may increase inter-cellular GSH. Vitamins B12, B6 and folate, and the antioxidant mineral selenium are necessary for producing GSH. A multivitamin that provides 100 percent of the RDA for these nutrients is sufficient. Selenium is available in supplement form (200 micrograms) but taking too much can make you ill. Therefore, getting this mineral from foods is a better option. The best food source of selenium is the Brazil nut. Eating one or two daily will provide you with more than enough selenium and does not carry the risk of toxicity of taking a supplement/pill.
References
- "European Journal of Clinical Pharmacology"; The systemic availability of oral glutathione; A. Witschi, S. Reddy, B. Stofer and B.H. Lauterburg; 1992
- "Toxicology Letters"; Protective effect of saponins derived from roots of Platycodon grandiflorum on tert-butyl hydroperoxide-induced oxidative hepatotoxicity; K.J. Lee, C.Y. Choi, Y.C. Chung, Y.S. Kim, S.Y. Ryu, S.H. Roh and H.G. Jeong; Mar 2004
- "Journal of Nutrition"; Nutritional and functional importance of intestinal sulfur amino acid metabolism; A.K. Shoveller, B. Stoll, R.O. Ball and D.G. Burrin; Jul 2005
- "Applied Physiology, Nutrition and Metabolism"; Gender comparisons of exercise-induced oxidative stress: influence of antioxidant supplementation; A.H. Goldfarb, M.J. McKenzie and R.J. Bloomer; Dec 2007
- "Nutrition"; Effect of Brazil nut supplementation on the blood levels of selenium and glutathione peroxidase in hemodialysis patients; M.B. Stockler-Pinto, D. Mafra D, N.E. Farage, G.T. Boaventura and S.M. Cozzolino; Dec 2009
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