Food Sources

Food Sources That Boost Glutathione Naturally

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 glutathioneWitschi 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 systemWu 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-20044. Protective effect of saponins derived from roots of Platycodon grandiflorum on tert-butyl hydroperoxide-induced oxidative hepatotoxicityLee KJ, Choi CY, Chung YC, Kim YS, Ryu SY, Roh SH, Jeong HG. [Toxicol Lett. 2004 Mar 7;147(3):271-82.]

Chefs Choose Gas Grills

How many of you remember dad trying to get the charcoal started? The mess, time and burgers tasting of lighter fluid are some reasons why outdoor chefs are choosing gas grills for their recipes for BBQs over a charcoal barbecue. A gas grill offers many advantages for BBQ over charcoal. An outdoor chef doesn't want to wait for the coals to heat up when a turn of the knob quickly gets the barbecues started. A gas grill offers the ease of a push button start, temperature control and no mess.Before you buy, consider these points. Is the size of the gas grill important to you, or do you require portability? Would you like to cook an entire meal, or just use it for traditional BBQ grill recipes? This purchase will be an investment so check for sturdiness. If it wiggles, it may fall apart on you at home. Look for one that has high grade stainless steel and baked on enamel as these will last the longest. The better grills also have the grates that are stainless steel because grates made of other materials will rust. Consider a scale for the tank so you won't run out of propane right in the middle of a party. You could also purchase a grill that can be hooked directly into your home's gas line. If cost is a big deciding factor for you, you will probably want to purchase a charcoal grill. Many can be found in all ranges, even as small as the one person hibachi grill. If it's a complete outdoor kitchen you really want, you can find built in grills that will be perfect for your design. You can create a terrific entertaining outdoor room by adding a few appliances to your backyard. An outdoor fireplace or built in gas grill can become a focal point of your backyard. Your guests will love sitting around talking to the cook, watching you develop your scrumptious creations. You can find everything from "soup to nuts" or should I say BBQ ribs to barbecued chicken", in the stores or online. Grilling is a perfect opportunity to experiment with new recipes for your family and friends. Why do you think there are so many barbecue cookoffs? Everyone thinks they have the best barbecue sauce so have fun developing your own.Don't wait for warm weather. People are using their gas grill all year even if they live in the North woods. The speed of cooking allows you to enjoy your favorite BBQs even when it's cold outside. Flavor is a great debate for people as some think you get only the best flavor from a charcoal grill. You can always use a selection of woods for that wonderful smoky flavor. Barbecues with apple wood are somewhat traditional, so be daring. Use some of the more exotic woods available such as guava, almond and apricot to spice up your standard grill recipes. Outdoor cooking is quickly becoming a first choice for any home and garden party.By Bev Hlavka