Direct attack by free radicals and other oxidative agents can also deplete GSH. The homeostatic glutathione redox cycle attempts to keep GSH repleted as it is being consumed. The liver is the largest GSH reservoir. GSH is carried in the bile to the intestinal luminal compartment.
Epithelial tissues of the kidney tubules, intestinal lining and lung have substantial P activity and modest capacity to export GSH. GSH equivalents circulate in the blood predominantly as cystine, the oxidized and more stable form of cysteine.
Cells import cystine from the blood, reconvert it to cysteine likely using ascorbate as cofactor , and from it synthesize GSH. Conversely, inside the cell, GSH helps re-reduce oxidized forms of other antioxidants such as ascorbate and alpha-tocopherol. GSH is an extremely important cell protectant. It directly quenches reactive hydroxyl free radicals, other oxygen-centered free radicals, and radical centers on DNA and other biomolecules.
GSH is a primary protectant of skin, lens, cornea, and retina against radiation damage and other biochemical foundations of P detoxification in the liver, kidneys, lungs, intestinal, epithelia and other organs. GSH is the essential cofactor for many enzymes that require thiol-reducing equivalents, and helps keep redox-sensitive active sites on enzyme in the necessary reduced state.
The foods listed below are where I begin when building a diet to increase glutathione levels in my patients. Many of the foods on this list have numerous other health benefits due to their diverse array of nutrients that affect all the systems of our bodies.
Sulfur is a chemical element found in many amino acids, including those needed to produce glutathione. Allium vegetables, including garlic, shallots, and onions are rich in sulfur-containing compounds that may help increase glutathione production. Cruciferous vegetables contain a compound called sulforaphane, which has many health benefits. Broccoli, cauliflower, cabbage, kale, bok choy, and Brussels sprouts are popular cruciferous vegetables.
Broccoli sprouts in particular provide a large amount of sulforaphane. Studies have shown that sulforaphane augments and restores blood and cellular glutathione levels. Another powerful antioxidant that your body needs is vitamin C. It helps maintain glutathione levels by attacking free radicals first, sparing glutathione. Studies have shown that increased intake of vitamin C also increases glutathione levels within red blood cells 3 and white blood cells.
Citrus fruits, kiwis, strawberries, papayas, cauliflower, broccoli, potatoes, and bell peppers are all examples of foods rich in vitamin C. Selenium is a cofactor of glutathione peroxidase, an antioxidant enzyme active inside of cells that protects our cells from damage by free radicals produced during metabolism.
As a cofactor, selenium enables glutathione peroxidase to function. Other good sources of selenium include beans, sunflower seeds, brown rice, mushrooms, fish, oatmeal, and spinach. Whole grains are generally great sources of these three amino acids.
They also found that vitamin C helps reprocess glutathione by converting oxidized glutathione back to its active form 8. In fact, researchers have found that taking vitamin C supplements increased glutathione levels in white blood cells in healthy adults. However, these studies involved vitamin C supplements. Further research is needed to determine if you can increase glutathione levels by eating foods containing vitamin C. Vitamin C plays a vital role in maintaining glutathione levels.
For this reason, taking vitamin C supplements may help increase glutathione levels in your body. Some of the best sources of selenium are beef, chicken, fish, organ meats, cottage cheese, brown rice and Brazil nuts. This is based on the amount needed to maximize the production of glutathione peroxidase One study investigated the effects of selenium supplements in 45 adults with chronic kidney disease.
All of them received mcg of selenium daily for three months. Interestingly, all of their glutathione peroxidase levels increased significantly Another study showed that taking selenium supplements increased glutathione peroxidase levels in patients on hemodialysis Due to possible toxicity, be sure to discuss selenium supplements and dosage with your healthcare provider. For most healthy adults, eating a balanced diet with selenium-rich foods will ensure adequate levels of selenium — and, therefore, healthy glutathione levels.
Selenium is a cofactor for the production of glutathione. Fish, organ meats, and Brazil nuts are all selenium-rich foods that may help increase your levels naturally. The human body produces glutathione, but there are also dietary sources. Spinach, avocados , asparagus and okra are some of the richest dietary sources However, dietary glutathione is poorly absorbed by the human body.
Additionally, cooking and storage conditions can decrease the amount of glutathione found in food. Despite having a lower impact on increasing glutathione levels, glutathione-rich foods may help decrease oxidative stress.
For example, a non-experimental study showed that people who consumed the most glutathione-rich foods had a lower risk of developing mouth cancer Ultimately, further research is warranted to fully understand the effect of glutathione-rich foods on oxidative stress and glutathione levels. Dietary glutathione is not fully absorbed by the body.
However, including foods naturally high in glutathione, like avocados, spinach, and okra, may help decrease oxidative stress. An amino acid called cysteine is a particularly important amino acid that is involved in glutathione synthesis. Foods rich in cysteine, such as whey protein, may increase your glutathione supply In fact, research strongly supports this claim, as many studies have found that whey protein may increase levels of glutathione and, therefore, reduce oxidative stress 16 , 17 , 18 , Whey protein is a good source of cysteine, which helps maintain adequate glutathione production.
Therefore, whey protein may help increase your levels. This herbal supplement is extracted from the milk thistle plant, known as Silybum marianum. Milk thistle is comprised of three active compounds, collectively known as silymarin. Silymarin is found in high concentrations in milk thistle extract and is well known for its antioxidant properties Furthermore, silymarin has been shown to increase glutathione levels and prevent depletion in both test-tube and rodent studies 21 , Researchers believe that silymarin is able to maintain glutathione levels by preventing cell damage The active ingredient in milk thistle extract is called silymarin.
Milk thistle supplements may cause an increase in glutathione levels, likely attributed to silymarin. The herb has been used medicinally in India since ancient times.
The medicinal properties of turmeric are likely linked to its main component, curcumin The curcumin content is much more concentrated in the extract form of turmeric, compared to the spice.
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