Food Sources That Boost Glutathione Naturally

Glutathione, the body's master antioxidant and detoxifier, is one of the 14 "Superfoods" listed in SuperFoods Rx : Fourteen Foods That Will Change Your Life, co-authored by Dr Steven Pratt.

Glutathione levels cannot be increased to a clinically beneficial extent by orally ingesting a single dose of glutathione. (1) This is because glutathione is manufactured inside the cell, from its precursor amino acids, glycine, glutamate and cystine.

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Hence food sources or supplements that increase glutathione must either provide the precursors of glutathione, or enhance its production by some other means.

The manufacture of glutathione in cells is limited by the levels of its sulphur-containing precursor amino acid, cysteine.

Cysteine - as a free amino acid - is potentially toxic and is spontaneously catabolized or destroyed in the gastrointestinal tract and blood plasma. However, when it is present as a cysteine-cysteine dipeptide, called cystine, it is more stable than cysteine.

Consuming foods rich in sulphur-containing amino acids can help boost glutathione levels. Here are some food sources and dietary supplements that help boost glutathione levels naturally.

1. N-Acetyl-Cysteine (NAC)

It is derived from the amino acid L-Cysteine, and acts as a precursor of glutathione. NAC is quickly metabolized into glutathione once it enters the body. It has been proven in numerous scientific studies and clinical trials, to boost intracellular production of glutathione, and is approved by the FDA for treatment of accetaminophen overdose. Because of glutathione's mucolytic action, NAC (brand name Mucomyst) is commonly used in the treatment of lung diseases like cystic fibrosis, bronchitis and asthma.

2. Milk Thistle, Silymarin

Milk thistle is a powerful antioxidant and supports the liver by preventing the depletion of glutathione. Silymarin is the active compound of milk thistle. It is a natural liver detoxifier and protects the liver from many industrial toxins such as carbon tetrachloride, and more common agents like alcohol.

3. Alpha Lipoic Acid

Made naturally in body cells as a by-product of energy release, ALA increases the levels of intra-cellular glutathione, and is a natural antioxidant with free radical scavenging abilities. It has the ability to regenerate oxidized antioxidants like Vitamin C and E and helps to make them more potent. ALA is also known for its ability to enhance glucose uptake and may help prevent the cellular damage accompanying the complications of diabetes. It also has a protective effect in the brain.

4. Natural Foods That Boost Glutathione Levels

Asparagus is a leading source of glutathione. Foods like broccoli (2), avocado and spinach are also known to boost glutathione levels. Raw eggs, garlic and fresh unprocessed meats contain high levels of sulphur-containing amino acids and help to maintain optimal glutathione levels.

5. Undenatured Whey Protein Isolate

Whey protein contains proteins like alpha-lactalbumin which is is rich in sulphur-containing amino acids. Heating or pasteurization destroys the delicate disulphide bonds that give these proteins their bioactivity. Undenatured whey protein is a non-heated product that preserves bioactive amino acids like cystine. It has been shown in numerous scientific studies and clinical trials to optimize glutathione levels.

6. Curcumin (Turmeric)

Treatment of brain cells called astrocytes, with the Indian curry spice, curcumin (turmeric) has been found to increase expression of the glutathione S-transferase and protect neurons exposed to oxidant stress. (3)

7. Balloon Flower Root

Changkil saponins (CKS) isolated from the roots of the Chinese herbal medicine, Platycodon grandiflorum A. DC (Campanulaceae), commonly called Balloon Flower Root or Jie Geng, have been found to increase intracellular glutathione (GSH) content and significantly reduce oxidative injury to liver cells, minimise cell death and lipid peroxidation. (4)

8. Selenium

Selenium is a co-factor for the enzyme glutathione peroxidase. Selenium supplements have become popular because some studies suggest they may play a role in decreasing the risk of certain cancers, and in how the immune system and the thyroid gland function. However, too much selenium can cause some toxic effects including gastrointestinal upset, brittle nails, hair loss and mild nerve damage.

Disclaimer: The information here is not provided by medical professionals and is not intended as a substitute for medical advice. Nutritional supplements, while usually benign, can produce adverse reactions in some people. As with prescribed drugs, long-term effects from supplements are often unknown. Pregnant women and children should not take supplements except after consultation with their healthcare provider. Never exceed the recommended dosage on the container. If you observe adverse effects stop taking the supplement immediately and contact your healthcare provider.

References:

1. The systemic availability of oral glutathione Witschi A, Reddy S, Stofer B, Lauterburg BH. [Eur J Clin Pharmacol. 1992;43(6):667-9.]

2. Dietary approach to attenuate oxidative stress, hypertension, and inflammation in the cardiovascular system Wu L, Ashraf MH, Facci M, Wang R, Paterson PG, Ferrie A, Juurlink BH. [Proc Natl Acad Sci U S A. 2004 May 4;101(18):7094-9. Epub 2004 Apr 21.]

3. Can Curry Protect Against Alzheimer's? American Physiological Society (APS) Press release; 16-Apr-2004

4. Protective effect of saponins derived from roots of Platycodon grandiflorum on tert-butyl hydroperoxide-induced oxidative hepatotoxicity Lee KJ, Choi CY, Chung YC, Kim YS, Ryu SY, Roh SH, Jeong HG. [Toxicol Lett. 2004 Mar 7;147(3):271-82.]

Copyright © 2004 Priya Shah

Food Sources That Boost Glutathione Naturally

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Erectile Dysfunction in Diabetic Men - Treat it Naturally

Erectile dysfunction (ED) is a common problem in men who have had diabetes for five years of longer. Constant high blood sugars eventually "sugar coats" the nerves controlling the blood vessels into the penis. This biochemical caramelizing of nerve fibers takes away their ability to release nitric oxide, the chemical that causes blood vessels to open and engorge the penis with blood to make it erect. Fortunately, there are things diabetic men can do about ED that don't require medication.

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Far and away the one most effective treatment for diabetic ED is keeping blood sugars down. Men who manage to keep their blood sugars below 100 mg/dl (5.5 mM) all the time may notice improvement in as little as six weeks without any drug treatment at all. But for diabetic men who cannot control blood glucose readings quite that tightly, there's alpha-lipoic acid, also known as ALA.

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ALA is the best-researched and most reliable over-the-counter aid to recovery from any kind of diabetic nerve damage, including ED. Doctors recommend up to 3,000 milligrams a day, although much more than 1,800 milligrams a day is likely to be more than the body can use. ALA depletes the B vitamin biotin, so it's important to take supplemental biotin or to use a brand of ALA that includes biotin in the formula.

Diabetic men who use ALA report that it restores sensation before it restores erection. ALA will enhance the ability of either the conventional prescription drugs Viagra, Cialis, and Levitra or the herbs that contain yohimbine, namely yohimbe and quebracho, to enable damaged nerves to release nitric oxide (NO). The antioxidant NO opens the blood vessels that fill the penis with blood to enable intercourse. ALA may also restore sensation in feet, hands, and other parts of the body.

Many nutritional experts and some holistically oriented doctors recommend supplementing with the amino acid L-arginine for erectile dysfunction. It's a complement to either the "little blue pill" or alpha-lipoic acid. L-arginine provides the raw materials from which nitric oxide, NO, is made. ALA and/or Viagra, Cialis, and Levitra stimulate nerve endings to release it.

Men get L-arginine from food, especially soy and meat, but it's simply not possible (unless you can wolf down a 72-ounce steak every day) to get all the L-arginine that your body can use from food. Take up to 5 grams (that's 5,000 milligrams) of L-arginine daily. L-arginine is not likely to be the complete remedy for erectile dysfunction all by itself, but it will greatly enhance the effects of either prescription medications (that is, those taken by mouth, not the papaverine injection) or ALA.

L-arginine is frequently recommended for ED, and may increase the effectiveness of Viagra, since it provides the chemicals from which NO is made. Clinical studies of L-arginine have used relatively small doses, no more than 3,000 milligrams per day,7,8 and using more than 5,000 milligrams of L-arginine may make ED worse. The herbs damiana, ginseng, and muira puama are also frequently recommended for ED, but their effects are unpredictable and they do not help the majority of men who take them.

Erectile Dysfunction in Diabetic Men - Treat it Naturally

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