2 types of glutathione foods



Glutathione foods can be divided into two categories: foods containing the glutathione molecule and foods that promote glutathione formation and increase the activity of glutathione enzymes.

The amount of molecular glutathione the body absorbs from the diet is very small compared to the amount of glutathione produced in the body.  We get an average of 100 to 150mg of glutathione every day from food, while a healthy adult has a total of approximately 10g glutathione in the body.  Thus, the amount of glutathione absorbed through the diet accounts for only 1 to 1.5% of the glutathione produced.  Even so, experts still encourage you to eat glutathione foods, as these glutathione molecules tend to be absorbed directly into intestinal cells, especially intestinal wall cells.  These glutathione molecules will participate directly in the detoxification process in the small intestine to improve the health of the digestive system.  Meanwhile, your immune system depends a lot on the ability to absorb nutrients, vitamins and minerals from food, so the immune system works well or not depends on the quality of the digestive system.

Cooking reduces the glutathione in food, similarly with respect to the time and conditions of food storage and the steps of cultivation.  Only fresh vegetables, fresh eggs, unpasteurized milk and fresh or undercooked meat are rich in glutathione.  Processed foods have much lower or even nothing more glutathione.  For example, one study has shown that 73% to 80.6% of the glutathione in breast milk is lost after 2 hours of freezing (80.6%), refrigerated (79.1%) or stored at temperature room (73%) for later use.  This is a significant loss compared with direct non-persistent breast milk, which is the only source of glutathione for infants because their bodies are not yet able to synthesize glutathione.

The table below lists a few glutathione foods as well as the amount of glutathione contained in that glutathione foods in a fresh state.

2 types of glutathione foods

Glutathione foods can be divided into two categories 

 Glutathione foods       

 Amount of Glutathione  

 (mg /100g of food)

Asparagus

28,3

Avocado

27.7

Spinach

11.4

Okra

11.3

Broccoli

9.1

Cantaloupe

9.0

Tomato

9.0

Carrot

7.9

Grapefruit

7.9

Oranges

7.3

Squash

7.0

Strawberry

6.9

Watermelon

6.9

Papaya

5.8

Red chili

5.5

Dig

5.0

Lemon

4.8

Mango

4.3

Banana

4.1

Cauliflower

4.0

Walnuts

3.7

Cucumber

3.5

Green pepper

3.4

Apple

3.3

Grapes

2.7

Certain substances such as cyanohydroxbutene, diindolylmethane, glucoraphanin, sulphraphane, indole-3-carbinol, betalains and chrolophyl found in foods and spices have the ability to participate in the formation of glutathione in the body, supporting the process.  it regenerates oxidized glutathione to its basic form, while increasing the activity of glutathione enzymes such as glutathione peroxidase (GPx) and glutathione S-transferase (GST).  These glutathione foods include:
 - Broccoli
 - Cabbage
 - Ginger
 - Spinach
 - Parsley
 - Purple beet
 - Turmeric
 - Cinnamon
 - Cardamom
 - Black sesame

2 types of glutathione foods

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