In this case, it is thought that consuming sulfur-rich foods, especially those containing sulfur amino acids, may also support glutathione synthesis. In addition, theoretically, impaired protein digestion is also seen as a limiting factor in maintaining healthy glutathione levels. Although most people do not need to supplement protein to meet their daily requirements, whey protein is a useful source when additional protein is needed, probably because of its higher cysteine content. A small study in healthy individuals found that whey protein supplementation caused a dose-dependent increase in lymphocyte glutathione levels and increased lymphocyte glutathione by 24%. Other studies have shown that omega-3 fatty acids, vitamin C, and vitamin E also increase glutathione levels. It is known that fruit (especially citrus fruits) and vegetable intake (especially brassicas) reduce oxidative stress. Although it is not known for sure, some studies have shown that some herbs such as rosemary, turmeric, and milk thistle have a positive effect on glutathione levels.
While there may be a need to restore low glutathione levels, proper balance rather than excess is essential. Glutathione deficiency may play a role in the pathogenesis of aging and many diseases. High-fat diets, saturated long-chain fatty acids, low-density lipoproteins, and iron may exacerbate glutathione loss. A glutathione-supplemented diet may require daily consumption of these foods, particularly greens, asparagus, avocado, cucumber, green beans, and spinach.
A Review of Dietary (Phyto)Nutrients for Glutathione Support
https://www.sciencedirect.com/science/article/pii/S0022316623026639
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