If you know much about eating healthy and food related health diets you may have heard of glutathione, but you may not know much about what it is or why you should add it to your diet. The best part about Glutathione is that it is produced in the body naturally throughout various cells.
You can see why increasing your Glutathione intake is a great idea. Antioxidants are also the primary way to remove free radicals from your body.
This oxidation is responsible for the aging of skin for example. Glutathione could be considered akin to a super antioxidant. It provides a wide range of benefits such as:
Glutathione, the body’s master antioxidant and detoxifier, has burst into the spotlight for its ability to enhance the immune system and increase energy in the body. Glutathione is naturally manufactured inside the cell, from the components amino acids, glutamate, cysteine and glycine.
These components are available in foods. So, what needs to be taken are glutathione foods—a wholesome, all-natural way to boost glutathione levels.
Glutathione foods increase levels of glutathione as they provide the components of glutathione, or enhance its production by some other means.
You need to regularly consume the foods to reach your overall health and wellness goals.
The production of glutathione in cells is controlled by the levels of its sulphur-containing originator amino acid, cysteine. Cysteine is a free amino acid which can be potentially toxic and can be naturally catabolized or destroyed in the gastrointestinal tract and blood plasma.
But it is more stable when present as cysteine-cysteine dipeptide, called cysteine. Glutathione foods are foods rich in sulphur and containing amino acids.
Even though oral supplements for boosting glutathione levels are a desirably convenient solution, oral glutathione supplements have repeatedly performed poorly in studies testing their absorption.
And though some practitioners have reported success in using intravenous formulations, this method is expensive, invasive and often inaccessible to the average individual.
Dr. Robert Keller’s patented product was to develop the precursors of Glutathione that allow the body to produce it’s own glutathione more effectively.
Glutathione is found primarily in foods such as fruits and vegetables, these foods contain the highest concentrations of the antioxidant. Fruits like pomegranates and blueberries are known to have the highest amounts, but in general, all fruits and vegetables carry enough to be considered above average level.
While eating glutathione naturally is a perfect way to bolster your health, concentrated amounts of the substance should either be injected. Studies suggest that this is the best , most efficient way to increase the amount of glut antioxidants in the body.
In particular, you can increase your intake of glutathione in several ways. The first and easiest way is to simply purchase a glutathione supplement. These can be purchased online, or any most major retailers or health stores.
Another way to increase your intake of this wonder oxidant is to eat more leafy green vegetables. It is important to note that when consuming fruits of veggies for glutathione, you must consume them uncooked or raw to gain the highest benefit.
There is a rough estimate that 30 to 60% of the glutathione is lost when food is cooked and 100% is lost from the canning process.
You also want to be careful not to over-eat these glut rich foods as they can have adverse effects like inadvertently blocking calcium in your diet.
Eating in moderation is important. Studies also suggest that glutathione can be produced by vigorous exercise such as brisk walks, sprints or jogging.
Basically, if you break a sweat count on some natural reinforcement from your body! Milk and raw eggs also provide a large dose of the antioxidant as well. One of the best benefits of red meat is increased amounts of glutathione as well. Even certain spices will increase your intake such as cumin or mustard.
The following foods will help:
Raw eggs and fresh, raw milk regulate the production of glutathione. But ensure the milk is not pasteurized as this completely loses the benefits. High temperatures eliminates the useful proteins, cultures and cofactors. Have your source of eggs be from pastured chickens from a trustworthy farm.
Red meats and organ meats, from grass-fed animals, contain plenty of alpha lipoic acid (ALA), which is known to generate glutathione and support the sustained activity of vitamin C and vitamin E in the body—it regenerates oxidized antioxidants like vitamin C and E and helps make them more potent.
Alpha Lipoic acid increases the levels of intra-cellular glutathione, and is a natural antioxidant with free radical scavenging abilities.
ALA is also known to enhance glucose uptake and may help prevent the cellular damage that comes with the complexities of diabetes. ALA also has a protective effect on the brain.
Whey protein boosts production of glutathione by enhancing cysteine which helps rebuild glutathione when it is depleted from an immune response.
In fact, whey protein is the ideal food to help naturally increase glutathione, increasing metabolism, strengthening the immune system, reducing appetite and increasing metabolism.
But avoid processed whey protein or protein isolate since they lack in glutathione. Whey protein contains proteins like alpha-lactalbumin which is rich in sulphur-containing amino acids. It should not be overheated or pasteurized as this destroys the delicate disulphide bonds that give these proteins their bioactivity.
Undenatured whey protein is not heated and contains bioactive amino acids like cysteine. Undenatured whey protein contains the highest, full range of naturally-occurring glutathione components: immunoglobulins, active peptides, cysteine, and lactoferrin.
Including an array of fresh, organic produce in your diet such as fresh vegetables and fruits helps provide the body with nutrients it needs to create glutathione. Sulfur-rich, cruciferous vegetables are crucial in any natural health regimen. They include:
But beware that cooking reduces the glutathione content of vegetables by 30-60 percent, and canning completely eliminates it.
Since your body makes its own glutathione, you can help in its production by eating foods that will help the body make more of it. Glutathione is made of three amino acids—glycine, cysteine and glutamic acid, which are present in high quality lean protein sources such as soy protein, yogurt, poultry etc.
The Indian curry spice, turmeric, has been found to increase expression of the glutathione S-transferase and protect neurons exposed to oxidant stress, in the treatment of cells called astrocytes.
Turmeric contains curcumin, an active compound known for its potent healing qualities. It acts independently as an antioxidant and antiseptic. Studies show incorporating turmeric into your diet by adding it into stews, soups, or salad dressings, is helpful in enhancing glutathione metabolism.
Beef liver boosts selenium and production of glutathione. Selenium elevates the levels of glutathione peroxide. Selenium is necessary for the formation of glutathione-containing enzymes. It is recommended you eat beef liver from local grass-fed, organic cows as it is highly effective in boosting glutathione levels.
Folate foods contain methylation ingredients. They are critical in keeping the body producing glutathione. Folate foods include Avocado, Lentils, Beets, Pinto beans, Asparagus, black eyed peas etc.
Studies also suggest that when increasing your normal levels of glutathione production via supplements, your body may stop making the antioxidant in an effort to normalize.
Thus some theorize that excessive use of the antioxidant could be potentially harmful by using too much. Glutathione, like any supplement, is perfectly fine in moderation.
Be sure to follow all directions when taking the supplement to ensure that you don’t cause more health issues in the long run.
If you find yourself pained with chronic illness or beset by nagging injuries, perhaps you should give glutathione antioxidants a try.
You aren’t getting any younger, but you can look and feel twenty-one again with health, rest and proper eating.