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Glutathione Rich Foods

As a detoxifying agent produced by the liver, kidneys and gastrointestinal tract, glutathione is an antioxidant that helps the body rid itself of harmful substances by binding with toxins via enzymes. With age and the onset of disease, levels of glutathione become low in the body. This can be remedied by eating foods high in glutathione, or foods that can assist in producing glutathione or improving its efficiency.

  1. Glutathione-Containing Foods

    • Foods with the highest concentration of glutathione are uncooked meats, unpasteurized milk and raw eggs. Cooking and storage can adversely affect glutathione content in food. Fresh uncooked fruits and vegetables can be another good source of glutathione, with those that are particularly high in this nutrient being asparagus, raw tomatoes, avocado, walnuts, spinach, broccoli, garlic and squash.

    Glutathione Precursors

    • Some foods serve as the building blocks that will give rise to glutathione. Glutathione is composed of three amino acids, cysteine, glutamate and glycine -- all are nonessential amino acids. However, cysteine itself requires an amino acid that is not produced by the body. Foods that contain sulfur-rich cysteine include raw unprocessed dairy products. Most commercial dairy products, however, have been pasteurized. Another food that is a glutathione precursor is undenatured whey protein.

    Glutathione Helpers or Optimizers

    • Some foods act as assistants to glutathione, helping it do its job. Certain vitamins and minerals are necessary to create detoxifying enzymes that bind the toxin to glutathione. Selenium is one such mineral, and can be found in seafood and Brazil nuts, or food grown in soil rich in selenium. Foods containing vitamin B6 and riboflavin also help optimize glutathione.

    Glutathione Boosters

    • Many foods can spur the production of glutathione, including cruciferous vegetables, which contain cyanohydroxybutene, a substance that increases glutathione levels. Fruits such as peaches and watermelon boost glutathione. Bilberry extract or jam can help raise glutathione levels to improve night vision. Curcumin in turmeric and other spices can enhance glutathione production, as can foods high in alpha lipoic acid. The latter include mayonnaise, rice bran, peas and spinach.

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