Glutathione, also known as GSH, is an antioxidant nutrient produced by your body. It protects your body from free-radical damage, particles that are responsible for attacking healthy body cells, and aging. Free radicals come from sources such as pesticides, pollutants and environmental toxins. Eating sulfur-rich foods may enhance GSH production in your body. However, unless your glutathione levels are low, supplementation may offer minor benefits.
Meats and Grains
Meats and grains contain substantial amounts of GSH precursor amino acids. Ideal sources include granola, oat flakes, oats and wheat germ. Undenatured whey protein isolate contains protein sources such as alpha-lactalbumin. Undenatured whey protein is rich in cystine and other bioactive amino acids, which optimizes GSH production, according to a 2005 article that appeared in the "Journal of Nutrition."
Dairy Products and Produce
The amino acids glutamate, cysteine and glycine are GSH precursors in your body cells, notes the "Journal of Nutrition." Consuming sulfur-rich foods --- such as avocados, broccoli, garlic, asparagus, onions, Brussel sprouts, cabbage, watercress and spinach --- can boost glutathione levels. Spice turmerics including curcumin are beneficial for gluatathione development. Cottage and ricotta cheeses, unpasteurized milk, raw eggs and yogurt are rich in these amino acids as well. Note that pasteurization and heat break down protein, which decreases amino acid bioactivity; however, food-borne illnesses often result from raw eggs and other unpasteurized foods.
Dietary Supplements
As a natural antioxidant that may elevate glutathione production, alpha lipoic acid is produced by the body but also available in supplement form. Folate, B6, B12 and selenium are also important for producing GSH. Beneficial amounts of these vitamins can usually be found in multivitamins. Selenium is available in supplement form. The Brazil nut is the best food source of selenium, according to "Journal of Nutrition." Eating one or two daily provides your body with beneficial amounts of selenium without carrying the risk of taking a supplement, reports Dr. Stockler-Pinto of the University of São Paulo.
References
- "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
- "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
- "European Journal of Clinical Pharmacology"; The systemic availability of oral glutathione; A. Witschi, S. Reddy, B. Stofer and B.H. Lauterburg; 1992
- "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
Member Comments