Boost Glutathione
If you regularly consume these 9 foods you can reach your overall health and wellness goals and you’ll also enjoy the naturally occurring glutathione benefits!
1. Milk Thistle
Used for centuries by traditional folk medicine all across the world, milk thistle has long been praised as a remedy for immune dysfunction. Specifically, silymarin, a unique flavonoid complex derived from the milk thistle plant, has been used for liver damage and biliary tract disease. According to scientists, the secret to milk thistle’s healing prowess is its ability to enhance GSH.
Milk thistle could actually help protect the liver from toxicity in the presence of alcohol consumption; which is well-known to cause glutathione levels to plummet. (17)
2. Whey Protein
Whey protein replenishes glutathione by boosting cysteine which helps rebuild glutathione when it is depleted from an immune response. (18) Whey protein is the ideal supplement to help naturally increase glutathione for both fighting cancer, strengthening the immune system, increasing metabolism, and reducing appetite. (19, 20) it is extremely important to purchase the right type of whey protein. Avoid any whey protein that is processed, or protein isolate.
You will want to use a whey protein powder that is all natural or organic and is completely free of pesticides, hormones, genetically modified organisms, artificial sweeteners and is gluten free.
3. Sulfur Foods
GSH concentrations take a nosedive in the liver and lungs when sulphur amino acid intake is inadequate. (20) cruciferous vegetables are critical part of any natural health regimen. These include:
-
Arugula
- Bok Choy
- Broccoli
- Brussel Sprouts
- Cabbage
- Cauliflower
- Collard Greens
- Kale
- Mustard greens
- Radish
- Turnip
- Watercress
4. NAC
The unbelievably effective asthma remedy N-acetyl cysteine (NAC) helps decrease the severity and frequency of wheezing and respiratory attacks by boosting glutathione and thinning bronchial mucus. NAC is actually a precursor to GSH and it has recently been proven highly efficient at treating neurocognitive issues like addiction, compulsive behaviors, schizophrenia and bipolar disorder. (21) I recommend taking 200-500mg 1x daily.
5. α-Lipoic Acid
a-Lipoic Acid helps restore GSH levels with any immune system depletion. In fact, it is part of my Reverse Diabetes Naturally in 30 Days or Less plan. Only 300-1200 mg of alpha lipoic acid daily helps improves insulin sensitivity and reduces symptoms of diabetic neuropathy. It has also been shown clinically to restore total blood GSH status and lymphocyte function in HIV/AIDS patients. (22)
6. Methylation Nutrients, B6, B9, B12, and biotin
Methylations are perhaps the most critical to keep the body producing glutathione.” (23) The best (natural) way to keep your methylation ingredients at optimal levels is to simply eat these Top Folate Foods:
- Garbanzo beans (chickpeas)
– ½ cup: 557 mcg (over 100% DV)
- Liver
- 3 oz: 221 mcg (55% DV)
- Pinto beans -
½ cup: 146 mcg (37% DV)
- Lentils
- ½ cup: 179 mcg (45% DV)
- Spinach
- 1 cup: 56 mcg (14% DV)
- Asparagus
- ½ cup: 134 mcg (33% DV)
- Avocado
- ½ cup: 61 mcg (15% DV
- Beets
- ½ cup: 68 mcg (17% DV)
- Black eyed peas
- ½ cup: 112 mcg (28% DV)
- Broccoli
- 1 cup: 57 mcg (14% DV)
7. Selenium
Selenium works as a powerful anti-oxidant and is required for your body to create GSH. Be sure to stock your refrigerator with these Top Selenium Foods:
-
Brazil nuts – 1 oz (6-8 nuts): 544 mcg (over 100% DV)
- Yellow fin tuna
- 3 oz: 92 mcg (over 100% DV)
- Halibut, cooked
- 3 oz: 47mcg (67% DV)
- Sardines, canned – 3 oz: 45mcg (64% DV)
- Grass-fed beef
- 3 oz: 33 mcg (47% DV)
- Turkey, boneless – 3 oz: 31 mcg (44% DV)
- Beef liver
- 3 oz: 28 mcg (40% DV)
- Chicken
- 3 oz: 22 mcg (31% DV)
- Egg – 1 large, 15 mcg (21% DV)
- Spinach – 1 cup: 11 mcg (16% DV)
8. Vitamin C & E
Vitamin C helps raise glutathione in red blood cells and lymphocytes. (24) Vitamin E is an important antioxidant that works with GSH to prevent damage from reactive oxygen and protects glutathione-dependent enzymes.(25) So Vitamin C and E help recycle glutathione and keep you disease-free!
Eating these Top Vitamin C and Top Vitamin E foods should be on all of our to-do lists. They together help keep glutathione at optimal levels and boost your immune systems and overall body function!
Vitamin C
- Oranges
– 1 large: 82 mg (over 100% DV)
- Red peppers
– ½ cup chopped, raw: 95 mg (over 100% DV)
- Kale
– 1 cup: 80 mg (134% DV)
- Brussels sprouts
– ½ cup cooked: 48 mg (80% DV)
- Broccoli –
½ cup cooked: 51 mg (107% DV)
- Strawberries –
½ cup: 42 mg (70% DV)
- Grapefruit – ½ cup: 43 mg (71% DV)
- Guava
– 1 fruit: 125 mg (over 100% DV)
- Kiwi
– 1 piece: 64 mg (33% DV)
- Green peppers
– ½ c chopped, raw: 60 mg (100% DV)
Vitamin E
- Almonds –
1 oz: 7.3 mg (27% DV)
- Spinach
– 1 bunch: 6.9 mg (26% DV)
- Sweet Potato
– 1 Tbsp.: 4.2 mg (15% DV)
- Avocado
– 1 whole: 2.7 mg (10% DV)
- Wheat germ
– 1 ounce: 4.5 mg (17% DV)
- Sunflower seeds –
2 Tbsp.: 4.2 mg (15% DV
- Palm Oil
– 1 Tbsp.: 2.2 mg (11% DV)
- Butternut squash
-1 cup, cubed: 2 mg (7% DV
- Trout
- 3 oz: 2 mg (7% DV)
- Olive oil
– 1 Tbsp.: 2 mg (7% DV)
9. Beef Liver
Beef liver IS top selenium food AND it has been shown to boost seleniuand gluthione production better than supplements.
Eating this organ from a local grass-fed, organic cow is a highly effective way to boost glutathione levels and that the levels of selenium in beef and in beef liver are far more bioavailable than supplements.
1. Milk Thistle
Used for centuries by traditional folk medicine all across the world, milk thistle has long been praised as a remedy for immune dysfunction. Specifically, silymarin, a unique flavonoid complex derived from the milk thistle plant, has been used for liver damage and biliary tract disease. According to scientists, the secret to milk thistle’s healing prowess is its ability to enhance GSH.
Milk thistle could actually help protect the liver from toxicity in the presence of alcohol consumption; which is well-known to cause glutathione levels to plummet. (17)
Milk thistle could actually help protect the liver from toxicity in the presence of alcohol consumption; which is well-known to cause glutathione levels to plummet. (17)
2. Whey Protein
Whey protein replenishes glutathione by boosting cysteine which helps rebuild glutathione when it is depleted from an immune response. (18) Whey protein is the ideal supplement to help naturally increase glutathione for both fighting cancer, strengthening the immune system, increasing metabolism, and reducing appetite. (19, 20) it is extremely important to purchase the right type of whey protein. Avoid any whey protein that is processed, or protein isolate.
You will want to use a whey protein powder that is all natural or organic and is completely free of pesticides, hormones, genetically modified organisms, artificial sweeteners and is gluten free.
You will want to use a whey protein powder that is all natural or organic and is completely free of pesticides, hormones, genetically modified organisms, artificial sweeteners and is gluten free.
3. Sulfur Foods
GSH concentrations take a nosedive in the liver and lungs when sulphur amino acid intake is inadequate. (20) cruciferous vegetables are critical part of any natural health regimen. These include:
Arugula
4. NAC
The unbelievably effective asthma remedy N-acetyl cysteine (NAC) helps decrease the severity and frequency of wheezing and respiratory attacks by boosting glutathione and thinning bronchial mucus. NAC is actually a precursor to GSH and it has recently been proven highly efficient at treating neurocognitive issues like addiction, compulsive behaviors, schizophrenia and bipolar disorder. (21) I recommend taking 200-500mg 1x daily.
5. α-Lipoic Acid
a-Lipoic Acid helps restore GSH levels with any immune system depletion. In fact, it is part of my Reverse Diabetes Naturally in 30 Days or Less plan. Only 300-1200 mg of alpha lipoic acid daily helps improves insulin sensitivity and reduces symptoms of diabetic neuropathy. It has also been shown clinically to restore total blood GSH status and lymphocyte function in HIV/AIDS patients. (22)
6. Methylation Nutrients, B6, B9, B12, and biotin
Methylations are perhaps the most critical to keep the body producing glutathione.” (23) The best (natural) way to keep your methylation ingredients at optimal levels is to simply eat these Top Folate Foods:
7. Selenium
Selenium works as a powerful anti-oxidant and is required for your body to create GSH. Be sure to stock your refrigerator with these Top Selenium Foods:
Brazil nuts – 1 oz (6-8 nuts): 544 mcg (over 100% DV)
8. Vitamin C & E
Vitamin C helps raise glutathione in red blood cells and lymphocytes. (24) Vitamin E is an important antioxidant that works with GSH to prevent damage from reactive oxygen and protects glutathione-dependent enzymes.(25) So Vitamin C and E help recycle glutathione and keep you disease-free!
Eating these Top Vitamin C and Top Vitamin E foods should be on all of our to-do lists. They together help keep glutathione at optimal levels and boost your immune systems and overall body function!
Eating these Top Vitamin C and Top Vitamin E foods should be on all of our to-do lists. They together help keep glutathione at optimal levels and boost your immune systems and overall body function!
Vitamin C
Vitamin E
9. Beef Liver
Beef liver IS top selenium food AND it has been shown to boost seleniuand gluthione production better than supplements.
Eating this organ from a local grass-fed, organic cow is a highly effective way to boost glutathione levels and that the levels of selenium in beef and in beef liver are far more bioavailable than supplements.
Eating this organ from a local grass-fed, organic cow is a highly effective way to boost glutathione levels and that the levels of selenium in beef and in beef liver are far more bioavailable than supplements.