Glutathione: 9 Foods & Supplements to Boost Its Production


Because of the role of glutathione in prevention and management of disease, I recommend to be proactive and take a common sense approach to boost glutathione levels. Essentially, if you regularly consume these 9 foods and supplements to reach your overall health and wellness goals, you’ll also enjoy the naturally occurring glutathione benefits! It’s a win-win!

Purple Milk Thistle

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 levels in ethanol-induced rats, 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 recent studies, whey protein is the ideal supplement to help naturally increase glutathione for both fighting cancers, strengthening the immune system, increasing metabolism, and reducing appetite. (1920) 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 I recommend sulfur-rich, cancer-fighting cruciferous vegetables as a critical part of any natural health regimen. These include:

  • Arugulacruciferous vegetables, Sulfur Rich Vegetables
  • Bok Choy
  • Broccoli
  • Brussel Sprouts
  • Cabbage
  • Cauliflower
  • Collard Greens
  • Kale
  • Mustard greens
  • Radish
  • Turnip
  • Watercress

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 behaviours, schizophrenia and bipolar disorder. (21) I recommend taking 200-500mg 1x daily.
Stethoscope and diabetes

5. α-Lipoic Acid

a-Lipoic Acid helps restore GSH levels with any immune system depletion. 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)

In the words of Dr Mark Hyman, 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 Top Folate Foods:

  • 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)

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

  • Brazil nuts – 1 oz (6-8 nuts): 544 mcg (over 100% DV)Raw Tuna steaks
  • Yellowfin 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)

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)
  • 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)

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)
Beef Liver With Apples

9. Beef Liver

Not only is beef liver in my list of top selenium foods, but it has been shown to boost selenium and glutathione 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 cow is a highly effective way to boost glutathione levels and that the levels of selenium in beef and in the 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)

We have an amazing dietary supplement in Cellgevity. It combines milk thistle, broccoli seed extract, NAC, selenomethionine, alpha-lipoic acid, vitamin c with 7 other synergistic organic ingredients to give you a great antioxidant boost for healthy life.

Culled from – DrAxe

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