Do you have glutathione deficiency in your body? Supplementing your diet with food rich in glutathione increases its supply making your body free from radicals and toxins. In your pursuit to stay healthy, get the insight on the diet that will increase your supply of glutathione.
Glutathione Foods- Are there Foods High in Glutathione?
Glutathione is a compound produced naturally in the body. Its main building block is protein or amino acids-cysteine, glycine and glutamine. Glutathione levels cannot be increased to a clinically beneficial extent by orally ingesting a single dose. Glutathione is manufactured from the cells inside, from its precursor amino acids, glycine, glutamate and cysteine. Therefore food sources or a supplement that increases glutathione levels must either provide the precursors of glutathione, or other means of production must be enhanced.
The manufacture of glutathione in cells depends on the levels of sulphur-consisting precursor of amino acids, csyteine. Therefore, consuming foods rich in sulphur-containing amino acids have been found to boost glutathione levels.
Foods that Stimulate Glutathione Production
If you are considering boosting glutathione levels in your body, you need the following in your diet.
Milk thistle, silymarin
According to research, milk thistle is a powerful antioxidant and supports the liver by preventing the depletion of glutathione .silymarin on the other hand is an active compound of milk thistle. It helps the liver in detoxification removing industrial toxins and alcohol.
Fresh fruits and vegetables.
Including fresh fruits and vegetables in your diet boost glutathione levels in your body. For instance, broccoli, Brussels sprouts, cabbage and cauliflower all contain cynohydroxybutene which increase glutathione levels. Avocados, peaches and watermelon are also reported to raise the levels of glutathione.
Raw eggs, garlic and fresh unprocessed meat contain high levels of sulphur – containing amino acids which help to maintain optimum glutathione levels.
Whey protein (non-denatured) isolate
In numerous scientific studies and clinical tests, it has been found out that whey protein contains high levels of glutathione. Whey protein contains protein like alpha-lactalbumin which is rich in sulphur containing amino acids. Heating or pasteurization destroys the delicate disulphide bond that gives this protein their bioactivity.
Foods rich in selenium or Alpha-Lipoid Acid
Studies and testimonials from consumers of food rich in selenium proved an increased in glutathione levels. Selenium is a co- factor for the enzyme glutathione peroxidase. These foods include cereals, oats, walnuts, legumes, poultry and cheese. However, too much selenium can cause some toxic effects including gastrointestinal upset, hair loss, brittle nails and mild nerve damage. Moderate consumption is recommended.
Alpha or ALA found naturally in the body cells as a by- product of energy release, is known for its ability to increase intra –cellular glutathione. Food rich in alpha lipoic acid include: spinach, tomatoes, and peas.
Incorporating turmeric in your diet increases the levels of glutathione in your body. Turmeric is an Indian spices, it contains an active compound which acts as an antioxidant and as an antiseptic as well.
More Foods with or rich in Glutathione
You now know that glutathione is found in almost all food that we eat on a regular basis? The main ones in the diet are garlic, onions and the cruciferous (broccoli, kales, collards, cabbage, cauliflower, watercress, etc).
Copper and zinc play an important role in maintaining glutathione levels. Foods such as grains, nuts seeds beans and chocolate tend to be high in copper. A diet that has such food in abundance can directly lower intracellular glutathione levels by increasing plasma copper levels. Meat increases copper, but the good news is, it’s balanced by the increase of zinc which is found in food rich in glutathione.
Other glutathione sources
Glutathione is the body‘s master antioxidant and detoxifier produced naturally by the body all the time. According to research, glutathione levels cannot be increased to a healthy beneficial extent by orally ingesting a single dosage of glutathione. The reason is simple; glutathione is manufactured inside the cell from its precursors- amino acids, glycine, glutamate and cysteine. Asparagus is the leading source of glutathione. Foods like broccoli, avocado and spinach are known to boost glutathione levels. Raw eggs, garlic acids and fresh unprocessed meat have been found to contain high level of sulphur –containing amino acids. This in effect helps to maintain high levels of glutathione.
Glutathione supplements are ideal for people who do strenuous exercise; it is an important water-soluble antioxidant that plays a significant role in protecting muscles and other tissues from free radicals and oxidative stress.
Supplementing glutathione in the bloodstream either through pills, inhalation or injection boosts the level of glutathione in the bloodstream. Caution need to be taken, in fact if you are not sure, visit your physician.
Overview of increasing glutathione levels.
Tips to help you boost glutathione levels include:
- Consume food rich in sulfur – in your diet include garlic, onions and cruciferous vegetables (broccoli, kale, collards, cabbage, cauliflower watercress etc).
- Exercising boosts your glutathione levels and thereby helps boost your immune system and detoxification.
- Supplement glutathione in your diet-fish oil and multivitamins increase the concentration of glutathione, you might include supplements such as pills or injection as well.
Ideas/Tips when buying or selecting Glutathione Foods
Improving your body immune system, removal of toxins and free radicals from your body should be your priority. It’s therefore important to understand how to buy or select the foods to include in your diet.
Glutathione foods can be divided into two major categories: foods that contain glutathione molecule and foods that stimulate glutathione production.
Foods with glutathione molecule -The amount of dietary glutathione is very small compared to the amount of glutathione found in live tissues. Foods such as asparagus, avocado, oranges, okra etc contain amino acid molecule therefore contain low glutathione molecules.
Foods that stimulate glutathione production include: broccoli, cauliflower, cabbage, Brussels sprouts, garlic, spinach, and turmeric etc.These foods contain certain chemicals known to stimulate glutathione production, assist in recycling oxidized glutathione back into reduced (non-oxidized) form and also boost the synthesis and the activity of important glutathione enzymes.
Always choose non-pasteurized and non – industrially produced milk that contains no pesticide, hormones or antibiotic.
More Interesting Information on Glutathione
- What is Glutathione used for and what does it do for Skin, Liver & Body? Products & Where to Buy
- Glutathione Side Effects-Is Glutathione Safe? Supplement, Whitening Pills, Soap & Cream Side Effects
- Glutathione Deficiency Symptoms & Dosage for Whitening, Children-How to take
- Glutathione Benefits for Skin, Cancer, Nasal Spray, Autism, Health, diabetes, Liver & Anti aging
Sources and References