Post 164

Glutathione– Foods to Boost Your Production

Glutathione (GHS) is critical to good health.  Without it your risk of cancer increases as the affects of oxidative stress escalate. Many things are suppressing our production of Glutathione in our bodies.  Glutathione cannot be taken as a vitamin but must be manufactured in your body from specific amino acids;

1. Glutamate
2. Glycine
3. Cysteine

These amino acids are found in foods. The difficulty is to be able to get Glutathione from the mouth to the blood stream without it breaking down and being destroyed. The most important way we can increase our Glutathione is through diet. Without enough Glutathione, these health problems result;

• Higher incidence of cancer
• Develop liver diseases such as cirrhosis, fatty liver, liver cancer
• Develop autoimmune illnesses
•  Reduces the body’s ability to protect itself from oxidative damage
• Critical to leukotriene production which is needed to reduce inflammation and hypersensitivities
• Reduces peroxides
• Important to cancer apoptosis (programmed cell death)
• Critical for the biogensis of 1/3 of all human proteins
• Protect the gallbladder from fatty toxins

What Does Glutathione Benefit?

• Promotes healthy T-cell function for the immune system
• Detoxifies methylglyoxal which is a toxin produced as a by-product of metabolism
• Helps the liver to detoxify fat ahead of the gallbladder. This is also important during the weight-loss process
• Prevents oxidative damage
• Antioxidant which protects your body from environmental pollution
• Protects and helps your body fight cancer
• Cofactor of glutathione peroxidase to protect your body from oxidative stress and systemic damage

Foods to Help You Produce Glutathione

• Milk Thistle
• Sulfur Rich Foods
  • Arugula
  • Bok Choy
  • Broccoli
  • Brussel Sprouts
  • Cabbage
  • Cauliflower
  • Collard Greens
  • Garlic
  • Kale
  • Mustard Greens
  • Onion
  • Radish
  • Turnip
  • Watercress
• NAC (200-500 mg daily)
• Whey Protein  grass-fed grass-finished sourced is most available
• ALA (alpha lipoic acid) (300-1200 mg daily)
• 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)
• Vitamin C  (The highest known sources are Camu Camu, Acerola, and Rose Hips; which however are unavailable except in supplemental organic powders)
  • 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)
• Selenium 
  • 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)
• Methylation Nutrients (B6, B9, B12, Biotin)
  • 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)