| DIETARY SOURCES OF GLUTATHIONE:
| |
| | levels of naturally occuring glutathione.
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| Glutathione (GSH) is an antioxidant and
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| | Freshly prepared (rare or raw) meats, raw
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| detoxifying agent whose protective role
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| | (unpasturized) milk, and raw eggs are
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| has been demonstrated in numerous
| |
| | also an especially rich source of
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| clinical studies. GSH is synthesized
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| | glutathione. Cooking and high-heat
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| rapidly in the liver, kidneys, and other
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| | pasteurization reduces glutathione
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| tissues of the body, including the
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| | content, and storage also impacts the
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| gastrointestinal tract. This process is
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| | glutathione content of foods. In human
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| effected by aging and disease, as both of
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| | breast milk put aside for later use by
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| these conditions result in reduced tissue
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| | breast-fed babies, a 73-79% loss of
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| and blood levels of glutathione. Dietary
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| | glutathione occurred when the milk was
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| forms of glutathione are efficiently
| |
| | either kept at room temperature or
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| absorbed into the blood, however the same
| |
| | refrigerated for two hours. (Ankrah NA,
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| is not true for glutathione supplements
| |
| | Appiah-Opong R, Dzokoto C. Human
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| in humans.When healthy subjects were
| |
| | breastmilk storage and the glutathione
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| given a single dose of up to 3,000 mg of
| |
| | content. J Trop Pediatr.
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| glutathione researchers found there was
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| | 2000;46(2):111-3.)FRUITS & VEGETABLES:
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| no increase in blood glutathione levels.
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| | Fresh fruits and vegetables provide
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| (Witschi A, Reddy S, Stofer B, Lauterburg
| |
| | excellent levels of glutathione, but
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| BH. The systemic availability of oral
| |
| | cooked foods contained far less or none
|
| glutathione. Eur J Clin Pharmacol
| |
| | at all, and highly processed foods
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| 1992;43(6):667-9.) The authors of this
| |
| | contain less than minimally processed
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| study concluded "it is not feasible to
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| | cooked foods. Glutathione assays of
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| increase circulating glutathione to a
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| | fruits and vegetables may yield
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| clinically beneficial extent by the oral
| |
| | contrasting results because glutathione
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| administrating of a single dose of 3 g of
| |
| | levels vary both diurnally (KOIKE S,
|
| glutathione." Johnson and coworkers
| |
| | PATTERSON BD (1988) Diurnal variation of
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| (Johnston CJ, Meyer CG, Srilakshmi JC.
| |
| | glutathione levels in tomato seedlings.
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| Vitamin C elevates red blood cell
| |
| | Hort Sci 23: 713-714; SCHUPP R,
|
| glutathione in healthy adults. Am J Clin
| |
| | RENNENBERG H (1988) Diurnal changes in
|
| Nutr 58:103-5, 1993) found that blood
| |
| | the glutathione content of spruce needles
|
| glutathione levels rose nearly 50% in
| |
| | (Picea abies L.) Plant Sci 57: 113-117 )
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| healthy individuals taking 500 mg of
| |
| | with the stage of development of the
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| vitamin C daily. Vitamin C facilitates an
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| | plant (EARNSHAW BA, JOHNSON MA (1987)
|
| increase in blood glutathione levels by
| |
| | Control of wild carrot somatic embryo
|
| supplying the body with a nutrient that
| |
| | development by antioxidants. Plant
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| is critical to the manufacture of it.In
| |
| | Physiol 85: 273-276;), and due to various
|
| addition, to vitamin C, dietary sources
| |
| | environmental factors (DE KOK LJ, DE KAN
|
| of glutathione and several other
| |
| | PJL, TANCZOS OG, KUIPER PJC (1981)
|
| nutritional compounds can help increase
| |
| | Sulphate-induced accumulation of
|
| glutathione levels including
| |
| | glutathione and frost-tolerance of
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| N-acetylcysteine (NAC), alpha-lipoic
| |
| | spinach leaf tissue. Physiol Plant 53:
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| acid, glutamine, methionine, and
| |
| | 435-438; WISE RR, NAYLOR AW (1987)
|
| undenatured whey protein (Bounous, G.,
| |
| | Chilling-enhanced photooxidation. The
|
| and Gold, P., The biological activity of
| |
| | peroxidative destruction of lipids during
|
| undenatured dietary whey proteins
| |
| | chilling injury to photosynthesis and
|
| [Immunocal]: role of glutathione, Clin.
| |
| | ultrastructure. Plant Physiol 83:
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| Invest. Med. (1991) 14(4):296-309.).
| |
| | 272-277).Asparagus contains more
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| N-acetylcysteine has been used in
| |
| | glutathione than all other fruits and
|
| combination with glutamic acid (or
| |
| | vegetables analyzed to date. (Jones, D.P.
|
| glutamine) and glycine (Clark, J. at and
| |
| | and others: Glutathione in foods listed
|
| in addition, NAC has been studied in
| |
| | in the National Cancer Institute's health
|
| combination with dietary proteins (Quig,
| |
| | habits and history food frequency
|
| D., Cysteine metabolism and metal
| |
| | questionnaire, Nutrition and Cancer 17
|
| toxicity, Alternative Medicine Review
| |
| | (1), p. 57, 1992.) In a study which
|
| (1998) 3(4):262-270.).HERBS: The herb
| |
| | compared the overall antioxidant activity
|
| milk-thistle, an excellent source of the
| |
| | of potatoes, bell peppers, carrots,
|
| antioxidant compound silymarin may help
| |
| | onions and broccoli, potatoes ranked
|
| to prevent glutathione depletion in the
| |
| | second highest after broccoli.Per
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| liver. Silymarin is many times more
| |
| | serving, asparagus, avocadoes, asparagus,
|
| potent in antioxidant activity than the
| |
| | squash, okra, cauliflower, broccoli,
|
| better known antioxidant vitamins E and
| |
| | potatoes, spinach, walnuts, garlic, and
|
| vitamin C. The protective effect of
| |
| | raw tomatoes have the highest glutathione
|
| silymarin against liver damage has been
| |
| | content compared to other vegetables and
|
| demonstrated in a number of scientific
| |
| | are particularly rich dietary sources of
|
| studies. Silymarin has been shown to
| |
| | glutathione (please see the Table 1.
|
| protect against liver damage by extremely
| |
| | below).Table 1. Comparison of Glutathione
|
| toxic chemicals (this toxicity is
| |
| | in Fresh vs. Cooked Foods
|
| mediated by their ability to produce
| |
| | (in milligrams per 3 1/2 oz (100 g)
|
| dangerous and destructive unstable
| |
| | serving)Food Glutathione Content
|
| compounds called free radicals) including
| |
| | Apples Uncooked: 21.0 mg Cooked: 0.0
|
| amanita toxin, carbon tetrachloride,
| |
| | mg
|
| galactosamine, and praseodymium nitrate.
| |
| | Carrots Uncooked: 74.6 mg Cooked:
|
| Silymarin enhances detoxification in the
| |
| | 0.0 mg
|
| liver by preventing the depletion of
| |
| | Grapefruit Uncooked: 70.6 mg Cooked:
|
| glutathione.Glutathione in the liver is
| |
| | 0.0 mg
|
| essential to the liver's ability to
| |
| | Spinach Uncooked: 166 mg Cooked:
|
| detoxify. The higher the liver
| |
| | 27.1 mg
|
| glutathione content, the greater the
| |
| | Spinach (4) Uncooked: 9.65 mg
|
| liver's capacity to detoxify harmful
| |
| | Cooked: N/A mg
|
| chemicals. Chemicals which can damage the
| |
| | Tomatoes Uncooked: 169 mg Cooked:
|
| liver, (including alcohol and
| |
| | 0.0 mg
|
| acetominophen), cause the concentration
| |
| | Asparagus (4) Uncooked: 28.3 mg
|
| of glutathione in the liver is
| |
| | Cooked: N/A mg
|
| substantially reduced, making the
| |
| | Avocado (4) Uncooked: 27.7 mg
|
| hepatocytes (liver cells) susceptible to
| |
| | Cooked: N/A mg
|
| damage. Silymarin not only prevents the
| |
| | Purslane (4) Uncooked: 14.81 mg
|
| depletion of glutathione induced by
| |
| | Cooked: N/A mg(1). JONES DP, COATES RJ,
|
| alcohol and other toxins (Chrungoo VJ et
| |
| | FLAGG EW, et al. (1992) Glutathione in
|
| al. Indian J Exp Biol. 1997
| |
| | Foods listed in the National Cancer
|
| Jun;35(6):611-7.), but can increase the
| |
| | Institute's Health Habits and History
|
| level of glutathione in the cells of the
| |
| | Food Frequency Questionnaire. Nutr Cancer
|
| liver (hepatocytes) (Valenzuela A et al.
| |
| | 17: 57-75(2). BLOCK G, DRESSER CM,
|
| Planta Med. 1989 Oct;55(5):420-2.), and
| |
| | HARTMAN AM, CARROLL MD (1985) Nutrient
|
| possibly by up to 35%.Curcumin may also
| |
| | sources in the American diet:
|
| be useful as an agent to increase tissue
| |
| | Quantitative data from the NHANES II
|
| glutathione levels (Dickinson, D.A.,
| |
| | Survey. I. Vitamins and Minerals. Am J
|
| Iles, K.E., Zhang, H., Blank, V., and
| |
| | Epidemiol 122: 13-26(3). BLOCK G, DRESSER
|
| Forman, H.J., Curcumin alters EpRE and
| |
| | CM, HARTMAN AM, CARROLL MD (1985)
|
| AP-1 binding complexes and elevates
| |
| | Nutrient sources in the American diet:
|
| glutamate-cysteine ligase gene
| |
| | Quantitative data from the NHANES II
|
| expression, FASEB J. (2003)
| |
| | Survey. Macronutrients and Fats. Am J
|
| 17(3):473-475.)Alpha Lipoic Acid has also
| |
| | Epidemiol 122: 27-40(4) SIMOPOULOS AP,
|
| demonstrated it's ability to increase
| |
| | NORMAN HA, GILLASPY JE (1995) Purslane in
|
| glutathione levels and act as a potent
| |
| | human nutrition and its potential for
|
| antioxidant in numerous scientific
| |
| | world agriculture. World Rev Nutr Diet
|
| studies.VITAMINS & MINERALS: vitamin B6,
| |
| | 77: 47-74Posted at: Petrosino received
|
| riboflavin, and selenium are required in
| |
| | his Baccalaureate degree from Penn State
|
| the manufacture of glutathione, and
| |
| | University in 1975, pursued his Masters
|
| adequate dietary consumption of foods
| |
| | degree with honors at Penn State in 1978,
|
| rich in (or supplementation with) these
| |
| | and graduated Summa Cum Laude with a
|
| vitamins and minerals can help the body
| |
| | Doctorate in Nutrition from Lasalle
|
| to optimize glutathione production.MILK
| |
| | University (Mandeville) in 1995. His
|
| PRODUCTS & MEAT: Dietary glutathione
| |
| | doctoral dissertation examined the
|
| occurs in highest amounts in fresh
| |
| | effects of race and poverty on
|
| (uncooked) meats, in moderate amounts in
| |
| | cardiovascular health. He was an Adjunct
|
| certain raw fruits and vegetables, and is
| |
| | Professor of Nutrition at LaSalle
|
| absent or found only in small amounts in
| |
| | University (1995-1999); a member of the
|
| grains and pasteurized dairy products
| |
| | National Institutes of Health (NIH)
|
| (JONES DP, COATES RJ, FLAGG EW, et al.
| |
| | Consensus Development Committee on
|
| (1992) Glutathione in Foods listed in the
| |
| | Cardiovascular Disease; a Professional
|
| National Cancer Institute's Health Habits
| |
| | Member and Charter Member of the American
|
| and History Food Frequency Questionnaire.
| |
| | Heart Association Scientific Council on
|
| Nutr Cancer 17: 57-75 ). Foods richest in
| |
| | Epidemiology and Prevention of
|
| sulfur-containing amino acids are usually
| |
| | Cardiovascular Disease; a Professional
|
| the best source of glutathione. Although
| |
| | Member and Charter Member of the American
|
| undenatured whey protein is one of the
| |
| | Heart Association Scientific Council on
|
| best precursors (building blocks) for
| |
| | Nutrition, Physical Activity and
|
| glutathione, it contains only moderate
| |
| | Metabolism...
|
