Glutathione is a molecule that helps to fight against free radicals. According to Dr. Mark Hyman in his book "The UltraMind Solution," glutathione is the "workhorse" detoxifier, constantly battling toxins circling through your body. Though your body produces glutathione, it needs sulfur, cysteine and B vitamins from certain foods to manufacture it, notes Hyman. Several vegetables, fruits, meats and nuts have the building blocks of this important antioxidant. If you think you might not be producing enough glutathione, see your doctor.
Vegetables
Most vegetables contain the components to make glutathione, according to chiropractor and nutritionist Alan H. Pressman in his book "Glutathione: The Ultimate Antioxidant." Vegetables particularly high in the ingredients for glutathione production include avocados, asparagus, cauliflower, raw spinach, okra and broccoli. Also, tomatoes, squash and potatoes contain high amounts of sulfur, a component of glutathione. Though the amounts range considerably based on portion size, including these vegetables in each meal provides you with a considerable amount of the precursors for this antioxidant.
Fruits
Some fruits also contain the building blocks of glutathione. Pressman notes that citrus fruits, such as oranges, limes, grapefruits and kumquats, are the fruits richest in the precursors of this antioxidant. Other beneficial fruits include all melons, strawberries and fresh peaches. Fruits with fewer components of glutathione are fresh apples, pears and bananas, but they are still good sources. All of these fruits contain other antioxidants beneficial to the immune system.
Meats
Although they contain fewer components of glutathione than vegetables and fruits, certain meats also have moderate amounts of this antioxidant. In Jean Carper's book "Food: Your Miracle Medicine," she recommends boiled ham, lean chops and veal cutlets as meat choices with the highest glutathione inducers. Consuming these foods can help to detoxify environmental pollutants in the body, which is one of the purported benefits of glutathione.
Nuts
A couple of nuts are high in glutathione precursors, while others are not. Pressman notes that walnuts are particularly rich in these elements. Brazil nuts are another choice for obtaining this antioxidant. These nuts contain essential fatty acids as well. Brazil nuts are also packed with selenium. Although both walnuts and Brazil nuts contain good fats, do not eat too many a day due to their high fat content.
References
- "Glutathione: The Ultimate Antioxidant"; Alan H. Pressman, DC, PhD; 1998
- "Food: Your Miracle Medicine"; Jean Carper
- "The UltraMind Solution"; Mark Hyman, MD; 2008
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