How to Achieve a Glutathione-Rich Diet
There are lots of foods that naturally contain glutathione or glutathione-boosting nutrients. A variety of factors can affect the levels of this vital nutrient, including storage and cooking. Cooking these foods can reduce their glutathione content by up to 60 percent.
Here are some easy examples of foods you can add to your diet to ensure your glutathione levels are at a healthy level.
Allium Foods
Allium is a genus of plants rich in sulfur, a precursor to glutathione synthesis. The more sulfur, the more natural glutathione production.
Plant foods belonging to the allium genus include:
- Garlic
- Onions
- Chives
- Scallions
- Shallots
- Leeks
Cruciferous Vegetables
Cruciferous vegetables are packed with glucosinolates, which will increase your body’s glutathione levels. These compounds give Brassica plants their distinctive sulfuric aroma.
Great cruciferous vegetables include:
- Broccoli
- Cabbage
- Cauliflower
- Kale
- Brussels sprouts
- Bok choy
- Arugula
- Collard greens
- Watercress
- Radishes
Alpha Lipoic Acid-Rich Foods
Alpha lipoic acid regenerates and increases levels of glutathione within the body. Adding it to your diet should afford you all the health benefits of glutathione.
Good food sources of alpha lipoic acid include:
- Organ meats
- Beef
- Brewer’s yeast
- Spinach
- Peas
- Tomatoes
- Selenium-Rich Foods
- Selenium is a trace mineral that is part of the building blocks that make up antioxidant enzymes. It is also key in the production of glutathione.
- Good dietary sources of selenium include:
- Seafood
- Oysters
- Brazil nuts
- Eggs
- Mushrooms
- Asparagus
- Whole grains
Glutathione as a Nutraceutical Complex
There are a variety of glutathione supplements available. Glutathione supplementation is a growing trend, especially in America, India, and the UK. Glutathione supplements come in many forms.
Glutathione can be taken orally in its plain powder form. However, powdered glutathione metabolism cleaves glutathione into the three amino acids it is made up of (Glycine, Glutamic Acid, and L-cysteine).
This digestive cleaving process is so effective that nearly all of the plain glutathione you would take by mouth would never make it into circulation.
A better option for oral supplementation is to take reduced Glutathione on an empty stomach.
Randomized trials show that reduced glutathione formulations increase GSH levels and absorption.
Glutathione can also be taken in an inhaled form called a nebulizer. A physician would need to write you a prescription for this form.
Additionally, you can use targeted nutrients to increase your body’s natural production of glutathione indirectly. These include selenium, vitamin E, alpha-lipoic acid, L-cysteine, and SAMe.
Glutathione Supplements: A Brief Summary
- Oral glutathione powder is the most commonly found form, though it can have a poor absorption rate.
- Reduced glutathione formulation is a powerful and absorbable form, for which you need no prescription.
- Inhaled GSH with a special nebulizer requires a prescription, but it’s effective in some people. If you have asthma, avoid using inhaled GSH.
- Transdermals and lotions have various levels of absorption, sometimes unreliable.
- IV is the most direct method of glutathione supplementation, but also the most invasive. Levels spike and diminish quickly.
- Some targeted nutrients can boost your body’s natural glutathione production — such as N-Acetylcysteine (NAC), selenium, vitamin D.
