Glutathione is an antioxidant tripeptide composed of cysteine, glutamate and glycine. Glutathione bonds to oxidizing agents and chemicals, allowing other enzymes to recognize and metabolize, or remove, the compound from your cells. A lack of glutathione is linked to serious heath conditions such as autism, rheumatoid arthritis and heart disease. While glutathione is generally manufactured within the body, a well-balanced diet should include natural sources of glutathione and vitamin B-6. Vitamin B-6 is an essential element in enzyme reactions, including the production of glutathione. Since vitamin B-6 is water-soluble, the body needs constant replenishment to ensure good health.
Step 1
Incorporate fresh fruits and vegetables such as bananas, bell peppers, cabbage, cauliflower, spinach and watermelon in your daily eating plan. For example, a fresh spinach salad with 2 cups of spinach, 1/2 cup chopped cauliflower and 1/4 cup chopped bell pepper provides .29 mg of the daily requirement of vitamin B-6. Enjoy a large wedge of watermelon for dessert and add another .129 mg to your daily requirement of vitamin B-6.
Step 2
Include vitamin B-6-rich meats, poultry and fish such as cod, pork, roast beef, trout, tuna and turkey in your diet. Adding 1 cup of roast turkey breast to your salad adds another .454 mg to your daily requirement of vitamin B-6.
Step 3
Eat a bowl of fortified ready-to-eat cereal every morning. One serving of most fortified cereals provides 100 percent of the daily requirement of vitamin B-6.
Step 4
Take a vitamin B-complex supplement or multivitamin daily.
Tips and Warnings
- The daily requirement of vitamin B-6 for adults is between 1.3 and 2.0 mg, depending on age, sex, pregnancy and whether you are breastfeeding. Plant-based sources of vitamin B-6 are best eaten raw. Cooking, canning and processing removes up to 80 percent of vitamin B-6 from fruits and vegetables. Add a 500 mg vitamin C supplement daily to support glutathione production.
- Consult with your doctor or health provider before beginning a new eating plan or adding supplements to your diet. High levels of vitamin B-6 taken in supplements have been linked to nervous system damage. The National Academy of Sciences has set a maximum dosage for adults of 100 mg daily. Avoid alcohol. Drinking excessive amounts of alcohol depletes the body's water-soluble vitamins, including vitamin B-6.
References
- "Oxidative Stress Including Glutathione, A Peptide For Cellular Defense Against Oxidative Stress"; James A. Thomas; 1999
- Arizona State University - Autism/Asperger's Research Program "Summary of Biomedical Treatments for Autism"; James B. Adams, Ph.D.; April 2007
- U.S. Department of Agriculture: USDA National Nutrient Database for Standard Reference, Release 23
- National Institutes of Health - Office of Dietary Supplements: Vitamin B6
- Oregon State University - Linus Pauling Institute; Vitamin B6; Jane Higdon, Ph.D., et al.; November 2007
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