Food sources of glutathione

Food sources of glutathione: glutathione (GSH) has demonstrated an antioxidant and detoxifying agent whose protective function has been in numerous clinical studies. GSH is rapid in the liver, synthesized kidneys and other tissues of the body, including the gastrointestinal tract. This process is caused by aging and disease, as these two conditions lead to reduced tissue and blood of glutathione. Diet forms of glutathione efficiently absorbed into the blood, butthe same is not true for glutathione supplements in humans.

In healthy volunteers a single dose of up to 3,000 mg Glutathione researchers found there were no increase in glutathione levels were observed in the blood. (Witschi A, Reddy S, Stofer B, Lauterburg BH. The systemic availability of oral glutathione. Eur J Clin Pharmacol 1992, 43 (6) :667-9.) Noted the authors of this study, "it is not possible to increase circulating glutathione to a clinically beneficial extent by the oralAdministration of a single dose of 3 g of glutathione. Johnson and colleagues (Johnston CJ, Meyer CG, Srilakshmi JC. Vitamin C raises red blood cell glutathione in healthy adults. Am J Clin Nutr 58:103-5 noted, 1993) that blood glutathione levels by nearly 50% in healthy people below 500 mg vitamin C per day. Vitamin C allows an increase in glutathione levels in blood by supplying the body with a nutrient that is involved in the production of it is of crucial importance.

In addition, vitamin C,Food sources of glutathione and several other nutritional compounds can help to increase glutathione levels, including N-acetylcysteine (NAC), alpha-lipoic acid, glutamine, methionine, and non-denatured whey protein (Bounous, G., & Gold, P., The biological activity of the denatured whey protein food [Immunocal]: The role of glutathione, Clin. Invest. Med (1991) 14 (4) :296-309.). N-acetylcysteine was used in combination with glutamic acid (or glutamine) and glycine (Clark, J. and was also the NAC in combination with dietary proteins (Quig, D., studied cysteine metabolism and metal toxicity, Alternative Medicine Review (1998) 3 (4) :262-270.).

HERBS: The herb milk thistle, an excellent source of antioxidant compounds Silymarin may help to prevent glutathione depletion in the liver. Silymarin is many times stronger antioxidant activity than the better known antioxidant vitamins E and vitamin C. The protective effect ofSilymarin against liver damage has been demonstrated in a number of scientific studies. Silymarin has been shown that against liver damage by extremely toxic chemicals to protect (produce this toxicity through its ability to be dangerous and destructive unstable compounds called free radicals), mediated by Amanita toxin, carbon tetrachloride, galactosamine and praseodymium nitrate. Silymarin promotes detoxification in the liver by preventing the exploitation of glutathione.

Glutathione in theLiver detoxification is essential for the ability of the liver. The higher the liver glutathione content, the greater the liver's ability to detoxify harmful chemicals. Chemicals that can damage the liver, (including alcohol and acetominophen), cause the concentration of glutathione in the liver is substantially reduced, so that the hepatocytes (liver) cells susceptible to damage. Silymarin not only prevents the depletion of glutathione due to alcohol and other toxins induced (Chrungoo VJ et al. Indian JExp Biol 1997 Jun; 35 (6) :611-7 increase.) But the level of glutathione in the cells of the liver (hepatocytes) (Valenzuela A et al. Planta Med 1989 Oct; 55 (5): 420 — 2nd), and possibly up to 35%.

Curcumin can also act as intermediaries in order to increase tissue glutathione levels (Dickinson DA, Iles, KE, Zhang, H., Blank, V., and Forman, HJ useful changes curcumin EpRE and AP-1 binding complexes and elevates Glutamate – cysteine ligase gene expression, FASEB J. (2003)17 (3) :473-475.)

Alpha-lipoic acid has also demonstrated it's ability to raise glutathione levels and as a potent antioxidant in numerous scientific studies.

Vitamins & Minerals: Vitamin B6, riboflavin and selenium are required in the production of glutathione, adequate food and consumption of foods rich in (or supplementation with) these vitamins and minerals can help the body to optimize glutathione production.

MILK PRODUCTS & MEAT: Dietary glutathione occurs inhighest amounts in fresh (raw) meat in moderate amounts in certain raw fruits and vegetables, and absent or only in small amounts in grains and pasteurized dairy products (Jones DP, Coates RJ, FLAGG EW, et al. (1992) Glutathione in foods in the health of the National Cancer Institute's habits and history food frequency questionnaire. Nutr Cancer 17: 57-75) listed. Foods rich in sulfur-containing amino acids are usually the best source of glutathione. Although undenaturedWhey protein is one of the best precursors (building blocks) for glutathione, it contains only moderate levels of naturally occurring glutathione. Freshly prepared (rare or raw) meat, raw (unpasturized) milk and raw eggs are also a very rich source of glutathione. Cooking and high-heat pasteurization, reduced glutathione content, and storage also affect the glutathione content of foods. In human breast milk aside for later use by breast-fed babies, a 73-79% loss of glutathionehave occurred if the milk was kept either chilled or at room temperature for two hours. (Ankrah NA, Appiah main character's destination-R, C. Dzokoto Human breastmilk storage and the glutathione content. J Trop Pediatr. 2000; 46 (2) :111-3.)

Fruits and vegetables: Fresh fruits and vegetables provide excellent levels of glutathione, but cooked foods contained far less or none at all, and highly processed foods contain less than minimally processed cooked foods. Glutathione testing of fruit and vegetables yield cancontrasting results because glutathione levels vary both diurnally (KOIKE S, Patterson BD (1988) Diurnal variation in glutathione levels in tomato seedlings. Hort Sci 23: 713-714, Schupp R, Rennenberg H (1988) Diurnal changes in glutathione content of spruce needles (Picea abies L.) Plant Sci 57: 113-117) with the phase of the development of the plant (BA Earnshaw, MA Johnson (1987) Control of carrot somatic embryo development by antioxidants. Plant Physiol 85: 273 -276;), and becausevarious environmental factors (DE KOK LJ, DE KAN PJL, TANCZOS OG, KUIPER JI (1981)-sulfate-induced accumulation of glutathione and frost-tolerance of spinach leaf tissue. Plant Physiol 53: 435-438; WISE RR, Naylor AW (1987 ) Chilling-enhanced photooxidation. The peroxidative destruction of lipids during chilling injury to photosynthesis and ultrastructure. Plant Physiol 83: 272-277).

Asparagus contains more glutathione than all other fruits and vegetables analyzed to day. (Jones, DPand others: Glutathione in foods in the health of the National Cancer Institute's habits and history food frequency questionnaire, Nutrition and Cancer 17 (1), p. lists 57, 1992.) In a study that compared the total antioxidant activity of potato compared , peppers, carrots, onions and broccoli, potatoes rank second highest after broccoli.

Per serving, asparagus, avocados, asparagus, squash, okra, cauliflower, broccoli, are potatoes, spinach, nuts, garlic and fresh tomatoeshighest glutathione content compared to other vegetables and are particularly rich dietary sources of glutathione (see Table 1 below).

Table 1 Comparison of Glutathione in Fresh vs. cooked foods

(in milligrams per 3 1 / 2 oz (100 g) serving)

Food glutathione content

Cooked apples: 21.0 mg Cooked: 0.0 mg

Cooked carrots: 74.6 mg Cooked: 0.0 mg

Grapefruit Uncooked: 70.6 mg Cooked: 0.0 mg

Spinach, cooked: 166 mgHot: 27.1 mg

Spinach (4) Uncooked: 9.65 mg Cooked: N / A mg

Tomatoes cooked: 169 mg Cooked: 0.0 mg

Asparagus (4) Uncooked: 28.3 mg Cooked: N / A mg

Avocado (4) Uncooked: 27.7 mg Cooked: N / A mg

Portulaca (4) Uncooked: 14.81 mg Cooked: N / A mg

(1). Jones DP, Coates RJ, FLAGG EW, et al. (1992) Glutathione in foods in the health of the National Cancer Institute's habits and history food frequency questionnaire below. NutrCancer 17: 57-75

(2). Block G, Dresser CM, Hartman AM, CARROLL MD (1985) Nutrient sources in the American diet: Quantitative data from the NHANES II Survey. I. Vitamins and minerals. Am J Epidemiol 122: 13-26

(3). Block G, Dresser CM, Hartman AM, CARROLL MD (1985) Nutrient sources in the American diet: Quantitative data from the NHANES II Survey. Macronutrients and fats. Am J Epidemiol 122: 27-40

(4) Simopoulos AP, Norman HA, Gillaspy JE (1995) in Portulacahuman nutrition and its potential for world agriculture. World Rev Nutr Diet 77: 47-74


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