Glutathione, a molecule composed of three amino acids, is known as the "Master Antioxidant." It is responsible for preventing DNA damage and is considered by many to be one of the most powerful anti-aging nutrients ever discovered. It also plays a key role in the detoxification of harmful chemicals, including cancer-causing carcinogens. While the body produces its own glutathione, foods rich in this critical amino acid have been identified and published in "Nutrition and Cancer."
Fruits and Vegetables
According to "Nutrition and Cancer," fruits and vegetables contain moderate to high concentrations of glutathione, or GSH. Fresh and frozen fruits and vegetables retain more GSH than those foods processed by canning or bottling. Avocados, asparagus, squash, potatoes, okra, cauliflower, oranges, strawberries, cantaloupe, fresh peaches, broccoli and raw tomatoes have the highest GSH contents. The authors note that consumption of fruits and vegetables have been associated with decreased risk of some cancers.
Meat, Fish and Poultry
As with fruits and vegetables, fresh meats, fish and poultry have substantially higher levels of GSH than canned and processed foods. Pork chop, veal cutlet, beef steak, hamburger, chop suey with meat, chicken and spaghetti with meat sauce have the highest GSH contents.
Other Foods
Grains, eggs and pasteurized dairy, e.g., milk, cheese and yogurt, have negligible to small amounts of GSH. However, raw eggs and raw, unpasteurized milk are rich in GSH. Cooking, storage and processing reduce the GSH content of foods. Accordingly, sweets and snacks, such as cookies, popcorn and cakes, are not good sources of GSH.
Absorption
There are conflicting reports as to whether GSH is absorbed intact into the bloodstream. It is thought by many that GSH is broken down in the stomach into its constituent amino acids, which are then used by the body's cells to produce GSH.
However, some evidence points to the contrary. Vincenzini et al demonstrated in "Biochimica et Biophysica Acta" that about 80% of GSH is absorbed intact.
References
- "Nutrition and Cancer"; Glutathione in Foods listed in the National Cancer Institute's Health Habits and History Food Frequency Questionnaire; Dean P. Jones et al.; 1992
- "Biochimica et Biophysica Acta"; Intestinal uptake and transmembrane transport systems of intact GSH: Characteristics and possible biological role; M.T. Vincenzini et al.; 1992
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