Glutathione is an important component to fight free radicals produced in the body from foods, chemicals, alcohol and cigarette smoke. Increasing the amount of glutathione in the diet may help to stave off illnesses ranging from lung disease to cancer. Several fruits and vegetables are rich in glutathione, especially avocado and asparagus. These nutrient-rich foods are easy to find in the supermarket or farmers market and are versatile in terms of meal preparation.
Identification
Glutathione is a tripeptide, which means it combines the three amino acids cysteine, glutamic acid and glycine. This combination in glutathione creates a powerful antioxidant that fights free radicals. According to Alan H. Pressman in the book, "Glutathione: The Ultimate Antioxidant," glutathione exists in the body in two different forms. One is the reduced form, or GSH, and the other is the oxidized form, GSSG. GSH is the form that combats free radicals in the body.
Significance
Glutathione plays a role in helping to prevent myriad diseases. According to the book, "The Complete Idiot's Guide to Vitamins and Minerals" by Sheila Buff, research has indicated that foods high in glutathione may reduce the risk of oral and throat cancer. Research has also shown that children suffering from autism have lower levels of glutathione in their blood. Glutathione also may help those suffering from cystic fibrosis.
Types
Certain foods are higher in glutathione than others. According to "Glutathione: The Ultimate Antioxidant," avocado contains 31mg of glutathione, while asparagus contains 26mg and watermelon has 28mg. Other foods that are relatively high in glutathione include grapefruit with 15mg, acorn squash with 14mg and potato with 13mg. Most fruits and vegetables contain adequate levels of glutathione.
Benefits
Increasing glutathione foods in the diet may lead to several benefits. Kedar N. Prasad, in the book, "Bio-Shield, Antioxidants Against Radiological, Chemical and Biological Weapons," notes that glutathione protects cells from damage. Also, glutathione participates in the activity of several essential enzymes in the body, acts as a detoxifying agent and helps to remove heavy metals from the body.
Considerations
If you are suffering from kidney or liver disease, check with your doctor before increasing foods high in glutathione or taking a glutathione supplement. Also, pregnant and nursing women should not take glutathione in supplemental form.
References
- "Glutathione: The Ultimate Antioxidant;" Alan H. Pressman; 1998
- "The Complete Idiot's Guide to Vitamins and Minerals;" Sheila Buff; 2007
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