Food Sources That Boost Glutathione Naturally - Nutrition.pdf

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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 orallyingesting a single dose of glutathione. (1) This is because glutathione ismanufactured inside the cell, from its precursor amino acids, glycine, glutamateand cystine.

Hence food sources or supplements that increase glutathione must either providethe 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,whenit is present as a cysteine-cysteine dipeptide, called cystine, it is more stablethan cysteine.

Consuming foods rich in sulphur-containing amino acids can help boost glutathionelevels. Here are some food sources and dietary supplements that help boostglutathione levels naturally.

1. N-Acetyl-Cysteine (NAC)

It is derived from the amino acid L-Cysteine, and acts as a precursor ofglutathione. NAC is quickly metabolized into glutathione once it enters the body. Ithas been proven in numerous scientific studies and clinical trials, to boostintracellular production of glutathione, and is approved by the FDA for treatment ofaccetaminophen overdose. Because of glutathione's mucolytic action, NAC (brandname Mucomyst) is commonly used in the treatment of lung diseases like cysticfibrosis, bronchitis and asthma.

2. Milk Thistle, Silymarin

Milk thistle is a powerful antioxidant and supports the liver by preventing thedepletion of glutathione. Silymarin is the active compound of milk thistle. It is anatural liver detoxifier and protects the liver from many industrial toxins such ascarbon tetrachloride, and more common agents like alcohol.

3. Alpha Lipoic Acid

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Made naturally in body cells as a by-product of energy release, ALA increases thelevels of intra-cellular glutathione, and is a natural antioxidant with free radicalscavenging abilities. It has the ability to regenerate oxidized antioxidants likeVitamin C and E and helps to make them more potent. ALA is also known for itsability to enhance glucose uptake and may help prevent the cellular damageaccompanying the complications of diabetes. It also has a protective effect in thebrain.

4. Natural Foods That Boost Glutathione Levels

Asparagus is a leading source of glutathione. Foods like broccoli (2), avocado andspinach are also known to boost glutathione levels. Raw eggs, garlic and freshunprocessed meats contain high levels of sulphur-containing amino acids and helpto 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 disulphidebonds that give these proteins their bioactivity. Undenatured whey protein is anon-heated product that preserves bioactive amino acids like cystine. It has beenshown in numerous scientific studies and clinical trials to optimize glutathionelevels.

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-transferaseand 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 FlowerRoot or Jie Geng, have been found to increase intracellular glutathione (GSH)content and significantly reduce oxidative injury to liver cells, minimise cell deathand lipid peroxidation. (4)

8. Selenium

Selenium is a co-factor for the enzyme glutathione peroxidase. Seleniumsupplements have become popular because some studies suggest they may play arole in decreasing the risk of certain cancers, and in how the immune system andthe thyroid gland function. However, too much selenium can cause some toxiceffects including gastrointestinal upset, brittle nails, hair loss and mild nervedamage.

Disclaimer: The information here is not provided by medical professionals and isnot intended as a substitute for medical advice. Nutritional supplements, whileusually benign, can produce adverse reactions in some people. As with prescribeddrugs, long-term effects from supplements are often unknown. Pregnant womenand children should not take supplements except after consultation with theirhealthcare provider. Never exceed the recommended dosage on the container. Ifyou observe adverse effects stop taking the supplement immediately and contactyour 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 inflammationin the cardiovascular system

impressive healing powers. Butoregano is much more than a flavorfu

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The Niacin Rush

Your face turns flush and your skinstarts to itch. Yourheart begins to bea

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Many of us, probably even you, want

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idea what it would look like if we hadit. We are going after this elusive

thing, but we really have neverstopped to think about what it was.

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You Eat

After we have eaten a meal -- andoften we do this in a hurry, without

much chewing, under a lot of stress, in the presence of negative emotions we give no thought to what becomes

our food once it has beenswallowed.We have been led toassume that anything put in the mou

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I had finally come to a place in my lifwhere I was concerned about myhealth and that of my family. After al

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Growth HormoneI would like to dispel some of themyths and worries associated withHuman Growth Hormone Therapy, or

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Aging occurs when the body's cells diat faster rates than new cells are

generated. People age prematurelybecause inadequate nutrition resultin


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Wu L, Ashraf MH, Facci M, Wang R, Paterson PG, Ferrie A, Juurlink BH. [Proc NatlAcad 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 ontert-butyl hydroperoxide-induced oxidative hepatotoxicityLee KJ, Choi CY, Chung YC, Kim YS, Ryu SY, Roh SH, Jeong HG. [Toxicol Lett. 2004Mar 7;147(3):271-82.]

This article was first published in the July 2004 issue of The Glutathione Report, a

newsletter featuring regular updates on the health benefits of glutathione. Get a

Free report on Glutathione in Health and Disease

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Food Sources That Boost Glutathione Naturally - Nutrition.pdf

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