Copyright ? 2004 priya shah
Glutathione, the body's master antioxidant and detoxifier, is one of the 14 "Superfoods" listed in SuperFoods Rx : Fourteen Foods That Will Change Your Life, co-authored by Dr Steven Pratt.
Glutathione levels cannot be increased to a clinically beneficial extent by orally ingesting a single dose of glutathione. (1) This is because glutathione is manufactured inside the cell, from its precursor amino acids, glycine, glutamate and cystine.
Hence food sources or supplements that increase glutathione must either provide the precursors of glutathione, or enhance its production by some other means.
The manufacture of glutathione in cells is limited by the levels of its sulphur-containing precursor amino acid, cysteine.
Cysteine - as a free amino acid - is potentially toxic and is spontaneously catabolized or destroyed in the gastrointestinal tract and blood plasma. However, when it is present as a cysteine-cysteine dipeptide, called cystine, it is more stable than cysteine.
Consuming foods rich in sulphur-containing amino acids can help boost glutathione levels. Here are some food sources and dietary supplements that help boost glutathione levels naturally.
1. N-Acetyl-Cysteine (NAC)
It is derived from the amino acid L-Cysteine, and acts as a precursor of glutathione. NAC is quickly metabolized into glutathione once it enters the body. It has been proven in numerous scientific studies and clinical trials, to boost intracellular production of glutathione, and is approved by the FDA for treatment of accetaminophen overdose. Because of glutathione's mucolytic action, NAC (brand name Mucomyst) is commonly used in the treatment of lung diseases like cystic fibrosis, bronchitis and asthma.
2. Milk Thistle, Silymarin
Milk thistle is a powerful antioxidant and supports the liver by preventing the depletion of glutathione. Silymarin is the active compound of milk thistle. It is a natural liver detoxifier and protects the liver from many industrial toxins such as carbon tetrachloride, and more common agents like alcohol.
3. Alpha Lipoic Acid
Made naturally in body cells as a by-product of energy release, ALA increases the levels of intra-cellular glutathione, and is a natural antioxidant with free radical scavenging abilities. It has the ability to regenerate oxidized antioxidants like Vitamin C and E and helps to make them more potent. ALA is also known for its ability to enhance glucose uptake and may help prevent the cellular damage accompanying the complications of diabetes. It also has a protective effect in the brain.
4. Natural Foods That Boost Glutathione Levels
Asparagus is a leading source of glutathione. Foods like broccoli (2), avocado and spinach are also known to boost glutathione levels. Raw eggs, garlic and fresh unprocessed meats contain high levels of sulphur-containing amino acids and help to maintain optimal glutathione levels.
5. Undenatured Whey Protein Isolate
Whey protein contains proteins like alpha-lactalbumin which is is rich in sulphur-containing amino acids. Heating or pasteurization destroys the delicate disulphide bonds that give these proteins their bioactivity. Undenatured whey protein is a non-heated product that preserves bioactive amino acids like cystine. It has been shown in numerous scientific studies and clinical trials to optimize glutathione levels.
6. Curcumin (Turmeric)
Treatment of brain cells called astrocytes, with the Indian curry spice, curcumin (turmeric) has been found to increase expression of the glutathione S-transferase and protect neurons exposed to oxidant stress. (3)
7. Balloon Flower Root
Changkil saponins (CKS) isolated from the roots of the Chinese herbal medicine, Platycodon grandiflorum A. DC (Campanulaceae), commonly called Balloon Flower Root or Jie Geng, have been found to increase intracellular glutathione (GSH) content and significantly reduce oxidative injury to liver cells, minimise cell death and lipid peroxidation. (4)
8. Selenium
Selenium is a co-factor for the enzyme glutathione peroxidase. Selenium supplements have become popular because some studies suggest they may play a role in decreasing the risk of certain cancers, and in how the immune system and the thyroid gland function. However, too much selenium can cause some toxic effects including gastrointestinal upset, brittle nails, hair loss and mild nerve damage.
Disclaimer: The information here is not provided by medical professionals and is not intended as a substitute for medical advice. Nutritional supplements, while usually benign, can produce adverse reactions in some people. As with prescribed drugs, long-term effects from supplements are often unknown. Pregnant women and children should not take supplements except after consultation with their healthcare provider. Never exceed the recommended dosage on the container. If you observe adverse effects stop taking the supplement immediately and contact your healthcare provider.
References:
1. The systemic availability of oral glutathione
Witschi A, Reddy S, Stofer B, Lauterburg BH. [Eur J Clin Pharmacol. 1992;43(6):667-9.]
2. Dietary approach to attenuate oxidative stress, hypertension, and inflammation in the cardiovascular system
Wu L, Ashraf MH, Facci M, Wang R, Paterson PG, Ferrie A, Juurlink BH. [Proc Natl Acad Sci U S A. 2004 May 4;101(18):7094-9. Epub 2004 Apr 21.]
3. Can Curry Protect Against Alzheimer's?
American Physiological Society (APS) Press release; 16-Apr-2004
4. Protective effect of saponins derived from roots of Platycodon grandiflorum on tert-butyl hydroperoxide-induced oxidative hepatotoxicity
Lee KJ, Choi CY, Chung YC, Kim YS, Ryu SY, Roh SH, Jeong HG. [Toxicol Lett. 2004 Mar 7;147(3):271-82.]
This article was first published in the July 2004 issue of priya shah, a newsletter featuring regular updates on the health benefits of glutathione. Get a Free report on priya shah
full-service cleaning Mundelein ..Okay, so you think you are doing pretty well with... Read More
Besides providing taste, color, and aroma, certain seasonings can also... Read More
Here's a conundrum: While experts agree that high cholesterol and... Read More
Eating healthy and taking care of yourself is essential to... Read More
According to the renowned research scientist and inventor of the... Read More
What if I told you tap water and homogenized milk... Read More
We all need fat in our diet on a daily... Read More
Carbohydrates - found in grains, breads, pasta, and sugar, as... Read More
The wonders of modern science continue to amaze us with... Read More
There are a lot of very good reasons to eat... Read More
One of the biggest mistakes many new bodybuilders make is... Read More
In a new study published by the American Heart Association,... Read More
Fiber is the part of the plant that is resistant... Read More
To many people, this may seem a simplistic answer to... Read More
Apart from eating many of the wonderful vegetables and fruits... Read More
Fibromyalgia is a chronic and potentially life-altering disorder with symptoms... Read More
If you do not take time to stand back at... Read More
For all I prefer to buy my fresh produce at... Read More
Eating out when you are on a restricted diet always... Read More
Eating grain products - breads, cakes, cereals - have long... Read More
I'd like to explain an important concept that most online... Read More
Since the 1930's the western diet has dramatically changed. This... Read More
There are basically four major components, or essential molecular components... Read More
Do you allow pleasure from food? Are your senses throughly... Read More
In health circles there has been much recent talk about... Read More
emergency cleaning services Northbrook ..The Health and Nutrition Industry has come about as peoples... Read More
Beverages - and not just alcohol - are a significant... Read More
Are you sick and tired of the confusion about our... Read More
This is such a busy time of year, isn't it?... Read More
You can trust me that I make sure to take... Read More
Cholesterol is an essential building block of every cell in... Read More
Whenever possible, we should try to get our antioxidants and... Read More
Endurance Sports are like music concerts. They start at a... Read More
Protein is one of the basic building blocks of the... Read More
With new research, new products and new skin protection advice... Read More
Today we're shifting our focus from wealth to health. First... Read More
Having a personal wellness program has become a concern for... Read More
You may have heard of the "Portfolio Diet" wherein it... Read More
For some people it is really hard to give up... Read More
In today's world, there's a definite need to be proactive... Read More
Summer brings a lot of fantastic things with it, but... Read More
Acid Reflux Disease, or GERD, is a common disease which... Read More
Female and male athletes respond to training in a fairly... Read More
Get back to the basics - eat fresh at home... Read More
If you have high cholesterol, the American Heart Association's low-cholesterol,... Read More
Do you need omega 3 fatty acid in your diet?... Read More
Last year I had a number of clients who started... Read More
Fad diets have been around for more than 50 years... Read More
Step 1: Eat five to ten servings per day of... Read More
DIETARY SOURCES OF GLUTATHIONE: Glutathione (GSH) is an antioxidant and... Read More
Nutrition |