With the recent series Made in Heaven 2 streaming on Prime Video highlighting the perils of skin-lightening treatments using glutathione, there is a growing skepticism among the masses. While glutathione supplements may have unwarranted side-effects due to improper application and wrong dosage, there are a number of foods that can naturally produce glutathione in your body without any adverse effects.
But before we reveal the food items that help boost glutathione levels, let’s understand what exactly it is and its benefits.
According to Deepti Khatuja, head, clinical nutritionist, Fortis Memorial Research Institute, Gurgaon, glutathione is a powerful antioxidant naturally produced in the cells of the human body, as well as other organisms.
“Glutathione plays a crucial role in various biological processes and is known for its ability to protect cells from oxidative stress and damage caused by free radicals,” she said.
Along with its antioxidant properties, Khatuja noted that it also plays a crucial role in the body’s natural detoxification processes, especially in the liver. “It helps remove harmful substances, such as heavy metals, pollutants, and drugs, by binding to them and making them easier to eliminate from the body.”
Although there are a variety of glutathione supplements available, Ankita Kapoor, Delhi-based health and wellness coach said that their usefulness when taken orally is a matter of debate. “Glutathione is broken down by the digestive system making it tough to raise levels significantly through supplementation,” she explained, adding that high-dose consumption may induce stomach cramps, bloating, and allergic reactions in some individuals.
The efficacy of glutathione treatments is a matter of debate. (Source: Freepik)
Over time, due to stress, pollution, and a poor diet, there is a depletion of glutathione in the body, leading to a buildup of toxins and cellular damage. To supplement this, Khatuja recommends consuming a variety of foods, which naturally contain or stimulate the production of glutathione.
Highlighting the same through an Instagram post, certified nutritionist and nutrigenomic advisor, Disha Sethi shared 5 food sources that are rich in glutathione.
1. Almonds
2. Broccoli
3. Okra
4. Avocado
5. Asparagus
Check out the post below:
Agreeing, Khatuja named other food groups that naturally contain glutathione:
*Sulfur-rich vegetables: Sulfur is an essential component for the synthesis of glutathione. Foods rich in sulfur include garlic, onions, shallots, leeks, and chives.
*Cruciferous vegetables: Vegetables like broccoli, Brussels sprouts, cauliflower, and cabbage contain compounds that support glutathione production.
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*Spinach and avocado: These foods are sources of glutathione themselves and can help boost your glutathione levels.
*Asparagus: Asparagus is rich in both glutathione and the amino acid cysteine, which is a precursor for glutathione synthesis.
*Fruits: Fruits such as avocados, peaches, and watermelon contain moderate levels of glutathione.
*Protein sources: Eggs, fish, and lean meats are good sources of cysteine, an amino acid necessary for glutathione production. Whey protein, in particular, is high in cysteine and may support glutathione synthesis.
*Nuts and seeds: Walnuts and sunflower seeds are sources of cysteine and can help support glutathione levels.
*Dairy products: Milk and yogurt contain some glutathione, with whey protein being a more concentrated source.
