Originally Posted by whoMe
My question is what else is required to make glutathione? Cysteine, glycine, glutamine, and... what cofactors? How do you push the balance so that the cysteine makes glutathione instead of fuzzy tongues?
Here is what I've got:
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.
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.
Milk thistle, asparagus, whey protein, Indian curry spice, curcumin (turmeric), Brazil nuts.http://ezinearticles.com/?Food-Sourc...urally&id=1177Natural Foods That Boost Glutathione Levels: Asparagus
is a leading source of glutathione. Foods like broccoli, 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.
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.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.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.Selenium
Selenium is a co-factor for the enzyme glutathione peroxidase.http://www.naturalhealthweb.com/articles/shah5.html
Milk Thistle is a Food Sources That Boost Glutathione Naturally!
Food sources for cysteine include poultry, yogurt, oats, wheat germ, egg yolks, red peppers, garlic, onions, broccoli, and Brussels sprouts.
Foods Rich in Sulfur
For those of us with impaired sulfoxidation, knowing what's high in sulfur is critical.
* Garlic, onions, and all of the allium family
o methionine: corn, sunflower seeds, oats, chocolate, cashews, walnuts, almonds, sesame seeds (in that order).
o cysteine: oats, corn (corn grits are higher than chicken, see Sulfur in Human Nutrition and Applications in Medicine, by Stephen Parcell, ND. Published by Thorne Research. [PDF].)
o MSM: corn
* Legumes, including carob and jicama (alfalfa: MSM)
* Red meats
o of chicken
o [of duck maybe less so?]
* Nuts & seeds
* Broccoli and all cole-family (brassica) vegetables. This includes cabbages, pak choi, mustard, and watercress.
* Avocado (high in glutathione, which breaks down during digestion, yielding cysteine)
* Watermelon (also high in glutathione)
* Swiss Chard
* Turmeric (the spice that gives curry its sulfur-yellow color)
* Spinach (high in lipoic acid)
* Sweet potatoes and "yams" (American yams, Genus Ipomoea, not Dioscorea, which the rest of the world calls "yams") - a sulfur compound in this tuber chelates heavy metals. [Need documentation on this.]
* Tomatoes (MSM)
* Tea & coffee: MSM
* Dairy products (Cows' milk: MSM. other milks?)
* Whey proteins (high in cysteine & methionine)
* Amino acids: cysteine, methionine
* Thiamin / Thiamine / Vitamin B1 / aneurine
* Biotin, Vitamin B7 or Vitamin Hhttp://www.canarys-eye-view.org/chal...lfurfoods.htmlWalnuts
are a source of arginine which helps the liver detoxify ammonia, a waste product in the body; they are also a rich source of glutathione and omega-3 fatty acids.Garlic
has selenium and glutathione, both of which act as antioxidants.