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Glutathione is a substance produced naturally by the liver. It is also found

in fruits, vegetables, and meats.
People take glutathione by mouth for treating cataracts and glaucoma,
preventing aging, treating or alcoholism, asthma, cancer, heart disease
(atherosclerosis and high cholesterol), hepatitis, liver disease, diseases that
weaken the bodys defense system (including AIDS and chronic
fatigue syndrome), memory loss, Alzheimers disease, osteoarthritis, and
Parkinsons disease. Glutathione is also used for maintaining the bodys defense
system (immune system) and fighting metal and drug poisoning.
Glutathione is a protein that is found inside every cell of the human body,
with the highest concentrations found in the liver. As a sulfuric Tripeptide
it consists of the following three amino acids Glutamic acid, L-cysteine and Lglycine.
Our Master Antioxidant
Detoxifying the cells, clearing away toxins, heavy metals, free
radicals, healing damaged cells and promoting healthy cellular function. By
enhancing this vital antioxidant you are improving the health and function of
every system and cell in your body.
N Acetyl L-Cysteine
Amazing Antioxidant
Have you ever wished that you never got the flu anymore? Well with this
extraordinary antioxidant supplement that may become a reality. Among the
most beneficial supplements for our total health, it is right up there with
Glutathione for most important supplements for everyone to be taking. Capable
of inhibiting the reproduction of influenza cells, dramatically shortening flu
symptoms and significantly reducing their severity. Able to improve our cellular
health from a DNA level. NAC is the most important and powerful precursor
for our bodys production of Glutathione. Improving Glutathione levels as well
as offering a myriad of benefits all its own.

Alpha Lipoic Acid

Cognitive Health Powerhouse
Capable of passing through the blood brain barrier, Alpha Lipoic Acid yields
significant cognitive health benefits. Supplementing ALA can help inhibit
oxidative damage to the brain, enhancing oxygen levels within brain cells and
improving antioxidant concentrations within the blood brain barrier. Providing
our brain with more energy and oxygen allows it to function far more
effectively. This remarkable ingredient can help improve memory, learning
ability, cognitive function and cognitive health. Hugely important in the
prevention and treatment of cognitive diseases such as Alzheimers, Dementia
and other cognitive impairments.
Milk Thistle
Liver Detox Lifesaver
This beautiful and vibrant plant yields some powerful health benefits. Milk
Thistle is implicated in enhancing cellular protein synthesis. This lends itself to
its ability to enhance liver function and health. Non-alcoholic fatty liver disease
shows an abnormal expression of NF-kB, normalized by supplementing Milk
Thistle. Helping to detoxify the body and promote optimal Glutathione
Glutathione acts as a powerful antioxidant and detoxifier that protects
cells from free radicals and oxidative stress and boosts the immune system.
The levels of glutathione in the cells of the human body begin to decline after
the age of twenty.
Additional supplementation of L-Cysteine enables the body to produce
more Glutathione.
This in turn enables the body to reuse oxidised vitamin E and vitamin C
when combined with the enzyme glutathione peroxidase.

How Does Glutathione Work?

Glutathione is involved in many processes in the body, including tissue
building and repair, making chemicals and proteins needed in the body, and for
the immune system.
Genetics are important in the aging process Glutathione is the only
intracellular antioxidant found, which means it
acts inside the cells. As such it is able to maintain
their health and performance and resist disease by
neutralising free radicals and keeping other
antioxidants, including Vitamin C and E, in their
active form. It also helps the liver to process
toxins, helps with DNA and protein synthesis,
and regulates both the nitric oxide cycle and the
metabolism of iron.
The levels of glutathione in patients with serious diseases such as AIDS and
cancer have been found to be very low. Studies are on-going into the reasons for
this, but many scientists believe there is a link between low glutathione levels
and cell death.
Several studies of centenarians (humans who have lived to be over 100
years old) in various countries, including Poland, Italy and Denmark, have
found very high levels of glutathione in their cells.
How to Best Consume Glutathione
Most recommended for supplementation are combinations of the amino
acids L-cysteine and L-glutamine, because oral consumption of L-glutathione is
not conclusively researched. In order to maximise the oxidative effect, these
amino acids should taken together with selenium, zink and magnesium.
Glutathione occurs naturally in many fresh vegetables, fruits and red meat
(beef, mutton and lamb), and a healthy diet can help to maintain levels and
make it possible for the body to continue to synthesise it.
Particularly useful for this are vegetables
that contain high amounts of sulphur,
including cabbage, broccoli, garlic, kale and

Many of the benefits are lost when food is cooked, however. Certain
nutritional supplements, such as pine bark extract, alpha lipoic acid, milk thistle
and grape extract can also increase glutathione levels.
While there are many glutathione
tablets and supplements on the market, a
1992 study by the University of Bern,
Switzerland, found that oral administration
of glutathione capsules does NOT raise
glutathione levels.
Because it is a protein, a large amount of
ingested glutathione is broken down by the gut and eliminated before reaching
the cells. Glutathione is best absorbed by the body when given by intravenous
infusion, which is often done in cases of severe disease. This is of course
impractical in everyday life.
The most effective way to increase glutathione levels, along with eating a
healthy diet and taking regular exercise, is to ingest a precursor. This
contains the molecules needed to stimulate the body to produce glutathione,
rather than the protein itself.
One such micro-nutrient is N-AcetylCysteine, also known as NAC. This has
been used for many years to break up
mucus in the lungs in patients suffering
from cystic fibrosis, asthma and bronchitis,
and is often used by HIV patients to boost
their immune system.
Unbonded L-cysteine, or free
cysteine, is destroyed in the gut by
enzymes and pepsins, but if the cysteine molecules are bonded, it will be
absorbed into the bloodstream and enter cells. There it can bond
with glycine and glutamate to make more glutathione.
This bonded cysteine is also found in human breast milk, and can be
replicated with raw cows milk in the form of undenatured whey protein.Large
doses of NAC are often given in cases of acetaminophen (Tylenol) overdose to
prevent liver failure. Daily doses of 500mg or more of Vitamin C have also
been found to increase production of glutathione.

If not synthesised in the body L-glutathione is produced by

fermentation, which is the industrial processing of plant based foods via
L-glutathione can be stored easily for up to five years in dry conditions,
room temperature and protected from sunlight.
The Key Benefits of Glutathione
Decreased Glutathione levels have been linked to a number of age-related
diseases, including Alzheimers and macular
degeneration. A 2004 study by the University of
Alabama found that the red blood cells in male
Alzheimers patients showed a significant lack of
A study of patients with heart disease found that
the lower the levels of glutathione, the more likely
they were to have a heart attack.
Glutathiones strong antioxidant properties make it suitable as a
supplement particularly cases of disadvantageous cell growth such
as cancer tumors and lipomas. Glutathione is not able to cure cancer, but several
studies suggest that the growth of new cancer cells may be reduced. Some
doctors therefore recommend its supplementation to treat cancer, as it increases
the effectiveness of chemotherapy drugs and reduces their toxicity.
Glutathione has also been used to treat Parkinsons disease, sickle cell
anaemia, idiopathic pulmonary fibrosis and poisoning, as it is able to detoxify
the body of heavy metals such as mercury.
Glutathione is able able to positively influence the quality of sperm in men.
This effect is achieved by the lowering of blood pressure in cases of diabetic
patients, decreasing oxidative stress on the sensitive sperm cells and therefore
minimising damage to their DNA cargo
It is therefore recommended that couples, who are trying to conceive
supplement various micro-nutrients. In particular, they should consume NAcetyl-Cysteine (NAC), which is used in the body to produce L-glutathione.
L-glutathione boosts male

To effectively increase male fertility, the aspiring father should also look to
consume other scientifically proven nutrients such as Arginine, Carnitine and
Pine Bark Extract. The most efficient and affordable to take a combination
supplement with several proven male fertility micro-nutrients. These will
positively affect sperm count, motility and morphology simultaneously.
Compare the best male fertility supplements with coenzyme Vitamin D
and amino acids such as L-Carnitine, L-Arginine and Cysteine (NAC) for Lglutathione
Glutathione has also been used to treat asthma and airway restriction when
used as an inhalant. A 2010 study by the University of Utrecht found that it
prevents early asthmatic reaction and airway hyper-responsiveness.
Psychiatric illnesses, including bipolar disorder, schizophrenia and depression
have been linked to low levels of glutathione as without its antioxidant abilities
in the brain, oxidative stress can occurs there.
It is generally advisable to build a high level of Glutathione in ones blood to
protect the body from oxidation (damage to the tissue by free radicals).
Oxidative stress plays significant roles in cancer, but also in Artherosclerosis,
Arthritis and Cataract.
More Ingredients to Look For
A quality glutathione complex will not only contain a bioavailable form of GSH,
it should also contain the precursors to help produce glutathione naturally. Some
of the nutrients capable of increasing GSH levels include N Acetylcysteine
(NAC), Alpha Lipoic Acid (ALA), Milk Thistle, B Vitamins (L-methylfolate,
alphatocopherols), Magnesium and Selenium.
The above are some of the most important ingredients to look for, but other
additions like Vitamin D3, Vitamin C and Ubiquinol CoQ10 are also beneficial
to incorporate into your supplement regimen to improve cellular function and
glutathione synthesis.
Benefits of Using a Quality GSH Supplement
Now that we have covered what all a quality glutathione supplement entails,
lets explore some of the benefits of effectively increasing GSH levels.

Immune Function
Glutathione is keystone for our immune system, when GSH levels are low, so is
our immunity. By boosting GSH levels you are increasing your bodys ability to
fight off infection and illness.
When we fall ill or are battling a disease, our glutathione stores are rapidly used
up to help combat the problem, making it even more important to boost levels
when our health is compromised. By boosting levels and maintaining them, you
are preparing your body to deal with illness and infection before it has a chance
to take hold and become an issue. So you can think of glutathione as one of the
best preventatives as well as an effective treatment for many health conditions.
Everyone is concerned with aging, we want to stay young and vibrant for as
long as possible. Well, aging may be inevitable, but feeling old is very
Free radicals and oxidative
damage are some of the leading
causes of aging. They damage
our cells and bog down our
body, leaving us feeling tired,
old and generally unhealthy.
They also contribute to the
many undesirable cosmetic
changes that we associate with
old age. Good thing there is a
solution to help eliminate free radicals and help prevent their formation, here is
a hint, it begins with G.
Inflammation is deadly, pure and simple. It is considered to be a leading
cause of virtually every disease we know of. Yes it is a natural and even healthy
immune response, but when it persists longer than necessary it can lead to
severe health problems and chronic pain.

The ratio between oxidized and reduced glutathione in the body is

indicative of overall toxicity as well as inflammatory response. Low GSH levels
are associated with chronic inflammation, mitochondrial superoxide production
and oxidative protein / DNA damage.
Individuals with chronic inflammatory problems like rheumatoid arthritis,
asthma and psoriasis can relieve the symptoms and pain with antiinflammatories.
Heavy Metal Chelator
Glutathione is a potent chelator, involved in cellular response, transport and
excretion of toxic heavy metals. It is also a biomarker for toxic metal overload.
Chelating heavy metals is absolutely vital to our health, especially as we age.
We absorb heavy metals each and every day, through the water we drink, foods
we eat and even from amalgam fillings and antiperspirant deodorants.
Minimizing your exposure to these toxic metals can be helpful, but avoiding
them altogether is almost impossible. The problem is compounded by the fact
that our body is not equipped with the necessary tools to chelate all of these
heavy metals, meaning they stick around and accumulate year after year. This is
a contributing factor to many neurological and cognitive disorders as well as
damaged cellular function.
With ample glutathione levels, the body is capable of excreting these heavy
metals from the body, relieving the stress and damage they cause to our cells. If
you can couple glutathione supplementation with healthy lifestyle choices that
minimize toxic heavy metal exposure, you can dramatically improve cognitive
and neurological development and function throughout the aging process.
The antioxidant benefits of glutathione are extraordinary, this is why it has
earned the title of the bodys Master Antioxidant. Found in every cell,
glutathione scours our body for toxins, free radicals and heavy metals that pose
a threat to our health and well-being. Acting like a magnet, it gathers up all of
these harmful substances and expels them from the body.
In its active or reduced form, GSH acts as a powerful antioxidant, once used
up or oxidized, it begins the recycling process. The efficiency of this recycling
process determines the ratio between reduced and oxidized GSH in the body.

The more reduced glutathione in your system the better, it is an indication of

low cellular toxicity levels and a strong immune function.
Liver Health
Because glutathione is heavily involved in the detoxification of our body, it is
no surprise that it is found in its highest concentrations in the liver; the bodys
most important detoxifying organ. Glutathione is also closely linked to liver
health and function, when GSH levels are high, the workload put on the liver is
reduced and it has a chance to repair itself. This helps reduce liver inflammation
which is the cause of liver cirrhosis and impaired liver function.
Many people have compromised liver health due to poor diet, lifestyle choices
and the constant toxic bombardment threatening our health everyday.
Supporting liver health is one of the most beneficial things anyone could do for
their health. Reducing body toxicity and supporting immune health.
Cognitive Health

Heavy metals and free

damage to our brain, and
difficult to get rid of. This is
due to the highly selective
permeability of the blood
brain barrier. There are only
a select number of antioxidants capable of passing through the blood brain
barrier to detoxify and repair the brain. Increasing the availability of these
antioxidants can help provide the brain with the tools necessary to repair the
damage done as well as prevent further damage.
Heavy metals pose a particularly high threat to our cognitive health and
function. Accumulating in the brain over years of exposure and causing severe
damage to the surrounding brain cells. This can lead to the progression of
cognitive disorders such as dementia, Alzheimers disease and numerous other

Supporting glutathione levels can help detoxify the brain and ensure heavy
metal deposits never get a chance to damage the brain severely. This can help
ward off the root cause of many cognitive disorders and even improve cognitive
function and memory throughout the aging process. [5]
Skin Health and Appearance
As a premier anti-aging antioxidant, glutathione is widely used to help fight
the signs of aging. Used both topically in glutathione creams as well as orally
ingested in pill or capsule form, glutathione can yield immense skin health
Our skin is the first line of defence against infection and disease, this is why
it has such a high concentration of antioxidants compared to deeper tissue.
Subsequently, when our health is compromised the health and appearance of our
skin suffers. This is why free radicals and oxidative damage are the biggest
threats to young, healthy looking skin.
By supporting glutathione levels, you are improving the quality of your skin,
translating into a healthy glow and a reduction in wrinkles and dry spots. It is
also commonly used topically as a skin whitener, because of its ability to reduce
melanin production. Melanin is the pigment that gives skin its color, by
reducing melanin production you can get the appearance of whiter and
sometimes clearer skin. The efficacy of glutathione for skin whitening is a
controversial subject, however many experts believe it is effective.
Why YOU Need More L-Glutathione
The above benefits are remarkable, and they are only a small piece of the
countless benefits of glutathione. This is why glutathione has been the subject of
over 115,000 medical studies, all exploring the plethora of profound health
benefits it has to offer.
The body does produce glutathione naturally, but it just isnt enough to
maintain an adequate level throughout a lifetime. Glutathione levels begin to
drop as we age, leaving us increasingly vulnerable to illness and infection as we
age. Couple this with the increasingly toxic environment we live in and the
nutrient depleted foods we eat, our body needs all the help it can get in order to
achieve and maintain optimal health. No need to strain yourself though,
optimizing your health can be as easy as supplementing with a complete Lglutathione complex daily.

So ditch the ineffective multi-vitamin with a proprietary blend of cheap

ingredients. You owe it to yourself to supplement smart and give your body
what it needs to function optimally.
Raise glutathione levels, improve your health and live the life you deserve.

Reducing side effects of chemotherapy treatments for cancer.


Preventing aging.
Treating or preventing alcoholism.
Heart disease.
High cholesterol levels.
Liver problems.
Chronic fatigue syndrome.
Memory loss.
Alzheimers disease.
Parkinsons disease.
Other conditions.

Treating lung diseases.
Other conditions.

Treating Parkinsons disease.
Anemia in people on hemodialysis.
Hardening of the arteries (atherosclerosis).
Infertility in men.
Other conditions.
More evidence is needed to rate glutathione for these uses.
Function of Glutathione
Glutathione exists in both reduced (GSH) and oxidized (GSSG) states. In the
reduced state, the thiol group of cysteine is able to donate a reducing
equivalent (H++ e) to other unstable molecules, such as reactive oxygen species.
In donating an electron, glutathione itself becomes reactive, but readily reacts
with another reactive glutathione to form glutathione disulfide (GSSG). Such a
reaction is probable due to the relatively high concentration of glutathione in
cells (up to 5 mM in the liver).
GSH can be regenerated from GSSG by the enzyme glutathione
reductase (GSR): NADPH reduces FAD present in GSR to produce a transient
FADH-anion. This anion then quickly breaks a disulfide bond (Cys58 - Cys63)
and leads to Cys63's nucleophilically attacking the nearest sulfide unit in the
GSSG molecule (promoted by His467), which creates a mixed disulfide bond
(GS-Cys58) and a GS-anion. His467 of GSR then protonates the GS-anion to
form the first GSH. Next, Cys63 nucleophilically attacks the sulfide of Cys58,
releasing a GS-anion, which, in turn, picks up a solvent proton and is released
from the enzyme, thereby creating the second GSH. So, for every GSSG and
NADPH, two reduced GSH molecules are gained, which can again act as
antioxidants scavenging reactive oxygen species in the cell.
In healthy cells and tissue, more than 90% of the total glutathione pool is in the
reduced form (GSH) and less than 10% exists in the disulfide form (GSSG). An
increased GSSG-to-GSH ratio is considered indicative of oxidative stress.

Glutathione has multiple functions:

It is the major endogenous antioxidant produced by the cells,

participating directly in the neutralization of free radicals and reactive
oxygen compounds, as well as maintaining exogenous antioxidants such as
vitamins C and E in their reduced (active) forms.
Regulation of the nitric oxide cycle is critical for life, but can be
problematic if unregulated
It is used in metabolic and biochemical reactions such as DNA synthesis
and repair, protein synthesis, prostaglandin synthesis, amino acid transport,
and enzyme activation. Thus, every system in the body can be affected by
the state of the glutathione system, especially the immune system, the
nervous system, the gastrointestinal system, and the lungs.
It has a vital function in iron metabolism. Yeast cells depleted of or
containing toxic levels of GSH show an intense iron starvation-like response
and impairment of the activity of extramitochondrial ISC enzymes, followed
by death.

Once a tumor has been established, elevated levels of glutathione may act to
protect cancerous cells by conferring resistance to chemotherapeutic drugs

Cystic fibrosis
Several studies have been completed on the effectiveness of introducing inhaled
glutathione to people with cystic fibrosis with mixed results

Glutathione utilizes different mechanisms to exert its action as skin whitening
agent at various levels of melanogenesis. It inhibits melanin synthesis by means
of stopping L-DOPAs ability to interact with tyrosinase in the process of
melanin production. Research result from a study shows that glutathione
inhibits the actual production as well as agglutination of melanin by interrupting
the function of L-DOPA. Another study found that glutathione inhibits melanin
formation by direct inactivation of the enzyme tyrosinase by binding
and chelating copper within the enzymes active site

Glutathione and Cancer

One of the most promising areas of GSH research is the role that it plays in
cancer. By conferring resistance to a
number of chemotherapeutic drugs,
an important 2004 study published in
the Cell
Function highlights, Elevated levels
of glutathione in tumor cells are
able to protect such cells in bone
marrow, breast, colon, larynx and lung cancers.
The reverse is also true. According to Italian researchers from the Department
of Experimental Medicine, Section of General Pathology (Genoa), GSH
deficiency causes cells to be more vulnerable to oxidative stress, which
contributes to cancer development.

Lifestyle And Glutathione

Yoga and glutathione? As odd as it may sound, the practice of yoga
increases our bodys production of glutathione. This was nicely demonstrated in
a recent clinical trial. This study was conducted on healthy male volunteers
from the Indian Navy who were divided into two groups a yoga group and a
control group. The yoga group was trained in yoga for six months. The yoga
schedule consisted of prayers, asana, pranayama, and meditation. The control
group practiced routine physical training exercise, also for six months.
Glutathione levels increased significantly (p < 0.05) in the yoga group over the
control group after completion of training.
Another way to augment the antioxidant defense system of our body and to
protect our glutathione stores is by spending time every day with our body in
contact with the earth. The earth is a vast and continuous source of electrons.
Free radicals, the cause of oxidative damage, are desperate for electrons. Instead
of spending regular time in contact with this enormous source of electrons, we
have insulated ourselves from it. One of the worse consequences of modern
living is our lack of physical contact with the earth. Very few individuals take
their shoes and socks off and put their feet on the earth every day. If they did,
their bodies would experience an influx of electrons and antioxidant effects.
This influx, in turn, would spare our beleaguered antioxidants such
as glutathione.
The practice of yoga increases our bodys production of glutathione.

Top 9 Foods & Supplements to Boost Glutathione

Although the National Institute of Health (NIH) still claims that GSH
deficiency is very rare, there is growing number of reputable sources that
state quite the opposite. Because of its role in preventing and managing 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, youll also enjoy
the naturally occurring glutathione benefits! Its a win-win!
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 thistles
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.

2. Whey Protein
Whey protein replenishes glutathione by boosting cysteine which helps rebuild
glutathione when it is depleted from an immune response. According to a
recent studies, whey protein is the ideal supplement to help naturally increase
glutathione for both fighting cancer, strengthening the immune system,
increasing metabolism, and reducing appetite. 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. 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:

Bok Choy
Brussel Sprouts
Collard Greens
Mustard greens

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 behaviors, schizophrenia and
bipolar disorder.

5. -Lipoic Acid
a-Lipoic Acid helps restore GSH levels with
any immune system depletion. In fact, it is
part of my Reverse Diabetes Naturally in 30
Days or Less plan. 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.
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. The best (natural) way to keep
your methylation ingredients at optimal levels is to simply eat these
Top Folate Foods:

Garbanzo beans (chickpeas) cup: 557 mcg (over 100% DV)

Liver- 3 oz: 221 mcg (55% DV)

Pinto beans - cup: 146 mcg (37% DV)

Lentils- cup: 179 mcg (45% DV)

Spinach- 1 cup: 56 mcg (14% DV)

Asparagus- cup: 134 mcg (33% DV)

Avocado- cup: 61 mcg (15% DV

Beets- cup: 68 mcg (17% DV)

Black eyed peas- 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)
Yellow fin tuna- 3 oz: 92 mcg (over
100% DV)
Halibut, cooked- 3 oz: 47mcg (67%
Sardines, canned 3 oz: 45mcg (64%
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.
Vitamin E is an important antioxidant that works with GSH to prevent damage
from reactive oxygen and protects glutathione-dependent enzymes. 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 cup chopped, raw: 95 mg

(over 100% DV)

Kale 1 cup: 80 mg (134% DV)

Brussels sprouts cup cooked: 48 mg

(80% DV)

Broccoli cup cooked: 51 mg (107% DV)

Strawberries cup: 42 mg (70% DV)

Grapefruit cup: 43 mg (71% DV)
Guava 1 fruit: 125 mg (over 100% DV)
Kiwi 1 piece: 64 mg (33% DV)
Green peppers 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%


Avocado 1 whole: 2.7 mg (10% DV)

Wheat germ 1 ounce: 4.5 mg (17%


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)

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

are far more bioavailable than supplements. I recommend only getting highquality grass-fed beef liver either dried or raw and adding it to your diet to boost
selenium and glutathione production.