9 Ways to Boost Glutathione
What Is Glutathione?
Glutathione (GSH) is a peptide consisting of three key amino acids that plays several vital roles in the body. Longevity researchers believe that it is so pivotal to our health that the level of GSH in our cells is becoming a predictor of how long we will live! (2, 3, 4)
The key to understanding why GSH is so crucial for health is that every cell in our bodies produces it.
Glutathione benefits
- Plays a crucial role in immune function. (8)
- Promotes T-cell function, which is critical for a strong immune system. (9)
- Helps prevent drug resistance. (7)
- Protects from environmental toxins (7)
- And it fights cancer (7)
“The Mother of All Antioxidants” by Mark Hyman, MD, glutathione is one of the hottest topics in both natural health and medical circles today. (1) nearly 117,000 peer-reviewed scientific articles have addressed this powerhouse molecule, and experts are now recognizing that an alarming rate of people are deficient because of:
- Pre-mature aging
- Infections
- Chronic stress
- Environmental toxins
- Artificial sweeteners
- Overuse of antibiotics
Top 9 Foods to Boost Glutathione
If you regularly consume these 9 foods and supplements to reach your overall health, you’ll also enjoy the naturally occurring glutathione benefits! It’s a win-win!
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. Shown to boost glutathione, it was discovered that 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) According to a recent studies, 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) Rich in glutathione, it is extremely important to purchase the right type of whey protein. Avoid any whey protein that is processed, or protein isolate. I recommend grass-fed why or goat whey protein as a dietary supplement. You will want to use a whey protein powder that is all natural or organic (when possible) and is completely free of pesticides, hormones, genetically modified organisms, artificial sweeteners and is gluten free.
3. Sulfur Foods
Since the mid-1990s, it has been a well-established fact that GSH concentrations take a nosedive in the liver and lungs when sulphur amino acid intake is inadequate. (20) This is one of the many reasons cruciferous vegetables are critical part of any natural health regimen. These include:
- Cabbage
- Broccoli
- Cauliflower
- Brussel Sprouts
- Kale
- Radish
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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
Vitamins B6, B9, B12, and biotin
Methylation ingredients “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 .
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- Garbanzo beans (chickpeas) – ½ cup: 557 mcg
- Liver - 3 oz: 221 mcg (55% DV)
- Pinto beans - ½ cup: 146 mcg (37%
- Spinach - 1 cup: 56 mcg (14%
- Asparagus - ½ cup: 134 mcg (33%
- Avocado - ½ cup: 61 mcg (15% DV
- Beets - ½ cup: 68 mcg (17%
- Broccoli - 1 cup: 57 mcg (14%
7. Selenium
Selenium works as a powerful anti-oxidant and is required for your body to create GSH. Be sure to stock your refrigerator and pantry with these
Top Selenium Foods:
Top Selenium Foods:
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- 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 working together, 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)
- Broccoli – ½ cup cooked: 51 mg (107% DV)
- Strawberries – ½ cup: 42 mg (70% DV)
- Grapefruit – ½ cup: 43 mg (71% DV)
- Kiwi – 1 piece: 64 mg (33%
Vitamin E
- Almonds – 1 oz: 7.3 mg (27%
- Spinach – 1 bunch: 6.9 mg (26%
- Sweet Potato – 1 Tbsp.: 4.2 mg (15%
- Avocado – 1 whole: 2.7 mg (10%
- Wheat germ – 1 ounce: 4.5 mg (17%
- Sunflower seeds – 2 Tbsp.: 4.2 mg (15%
9. Beef Liver
Not only is beef liver in my list of top selenium foods, but it has been shown to boost selenium and gluthione production better than supplements. Studies have shown that because the nutrition has been concentrated in the liver, 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. I recommend only getting high-quality grass-fed beef liver either dried or raw and adding it to your diet to boost selenium and glutathione production. (25)