Glutathione is a strong antioxidant necessary for many cellular processes, produces naturally by the body. Free radicals are unstable molecules that can harm cells and contribute to the onset of various diseases, so it is essential for shielding them from damage.
The levels of glutathione can be raised through diet and supplements even though the body can make it on its own.
We will look at some of the best glutathione rich foods in this article so you can add them to your diet for the best possible health and well-being.
Key Points
- Glutathione is a powerful antioxidant that the body naturally produces and is essential for many cellular processes.
- Glutathione is required to slow down the oxidative stress process which can cause a number of chronic conditions, such as cardiovascular disease, atherosclerosis, metabolic disorders, diabetes, and cancer.
- Okra, avocado, broccoli, turmeric, green asparagus, and almonds are rich in glutathione.
- A nutritionist may also provide you with a diet plan that includes foods high in glutathione.
What is Glutathione?
The three amino acids cysteine, glutamine, and glycine are the building blocks of the protein glutathione. In preventing reactive oxygen and nitrogen species from damaging cellular macromolecules, it is essential.
Mercury and persistent organic pollutants are directly addressed while free radicals are also killed with its presence in the body.
The production of free radicals causes oxidative stress. Several chronic conditions, including cardiovascular disease, atherosclerosis, metabolic disorders, diabetes, and cancer, can progress as a result of oxidative stress, according to a research.
But glutathione is necessary to reduce the process the oxidative stress. Book an appointment with a nutritionist right now to get a diet plan containing foods rich in glutathione.
List of Glutathione Rich Foods
Now let’s discuss the foods which are high in glutathione.
1. Turmeric having the highest amounts of glutathione
Famous Pakistani cuisine frequently uses yellow spice herb, turmeric. Curcumin is the most prevalent of the many polyphenols found in turmeric.
In rat liver cells exposed to cytotoxic substances, one animal study found that curcumin raised glutathione levels. This demonstrated the cytoprotective effects of curcumin in cells being attacked by toxins.
According to this study, curcumin in turmeric forms a bond with glutathione that raises the amount of glutathione in cells.
In a different study, curcumin stimulated the production of glutathione in alveolar epithelial cells, which line the lungs. These results provide more proof that curcumin can raise glutathione levels and guard cells against additional oxidative stress and damage.
2. Avocado increases glutathione levels
The well-known fruit avocado has been shown to raise cellular glutathione levels. Avocado oil improved glutathione levels and decreased lipid peroxidation in diabetic rats, according to an animal study.
This demonstrated the potential for avocados to raise glutathione levels and lessen long-term cellular damage.
3. Green asparagus – a rich source of glutathione
The spears of green asparagus are full of phytochemicals, which are known to have anti-inflammatory and antioxidant properties.
It can be used to raise the body’s glutathione levels because it is a rich source of glutathione. There are questions as to whether cooking asparagus at a high temperature will destroy the glutathione content or not.
According to a study, asparagus that has been cooked for a long time may have lower glutathione levels. Green asparagus’ glutathione levels are lowered during dry heat cooking methods like pan-frying, baking, and grilling.
It is best to cook asparagus briefly in order to preserve its glutathione levels. By shortening the cooking time, the advantages of asparagus can be preserved. The antioxidant capacity of asparagus did not, however, seem to be impacted by dry cooking.
4. Almonds as a great source of glutathione
It’s common to refer to almonds as nuts. The almond tree produces them as fruits, and they resemble teardrops in shape. Iranians and people from other Mediterranean nations are the original home of the almond tree.
Almonds may boost glutathione levels, according to mounting research. One study found that eating 83 grams of almonds per day increased smokers’ glutathione levels by 16% while reducing DNA damage by 29%.
Almonds are a great source of vitamin E, fibre, biotin, monounsaturated fats, calcium, magnesium, phosphorus, and trace minerals like copper. They are also a good source of phytonutrients, plant sterols, flavonoids, and phenolic acids.
5. Okra being rich in glutathione levels
In subtropical and tropical regions, okra (Abelmoschus esculentus) is a common green vegetable. Okra seeds have been found to be anti-inflammatory and antioxidant, according to a laboratory study.
Glutathione peroxidase and superoxide dismutase levels are raised by the seeds, and these enzymes are crucial for enhancing okra’s antioxidant capabilities.
6. Broccoli contains high levels of glutathione
Broccoli is a vegetable grown in regions with cool weather. In an animal experiment, broccoli was shown to increase the liver’s ability to synthesize glutathione, which in turn increased liver antioxidant activity.
But to ascertain whether broccoli can also boost glutathione synthesis in the human liver, clinical trials are required.
It is also important to investigate whether boiling or cooking broccoli can lessen its capacity to increase glutathione synthesis in the liver.
The way and length of cooking could have an impact on a vegetable’s antioxidant capacity, like broccoli.
Ending Notes
There are some foods that naturally contain glutathione. Glutathione concentrations, however, can be lowered by storage conditions and cooking techniques of such foods.
In order to preserve natural glutathione, it is crucial to cook these foods for a brief amount of time.
Moreover, the types of fruits and vegetables that are high in glutathione still need to be investigated. You may also get a diet plan containing glutathione rich foods from a nutritionist through Marham.
FAQs
1. Which fruit is rich in glutathione?
The fruits which are high in glutathione is grapefruit, apples, oranges, peaches, bananas, and melons.
2. What are the signs of low glutathione?
Anemia, metabolic acidosis, recurrent infections, and symptoms brought on by neurological issues such as seizures, intellectual disability, and loss of coordination are all potential indicators of the its deficiency.
3. Is milk good for glutathione?
A study found that older adults who drink milk have higher levels of the glutathione. So in this way it can be good for glutathione.