the potent anti-oxidant for health and wellbeing.
by Daphne Lambert
Glutathione functions in the body as as an antioxidant, a detoxifying agent and a free radical scavenger. It protects the health and longevity of every single cell in your body. Glutathione is a very simple molecule synthesized from the amino acids cysteine, glutamic acid and glycine. Glutathione is produced constantly in almost every cell in particular the liver. Although it is critical to maintaining a healthy body it is not considered essential as the body can make it.
While the body is able to produce its own glutathione, poor diet, environmental pollution, certain medications, stress, infections, and radiation all deplete glutathione. This leaves the body susceptible to cell damage from oxidative stress, free radicals, and infections.
Research suggests that low glutathione levels are associated with many chronic pro-inflammatory conditions, such as metabolic syndrome, heart and liver disease, as well as neurodegenerative conditions and autoimmune diseases.
Glutathione is critical in keeping the immune system working properly. It is also an integral part of your detoxification system. Toxins stick to glutathione, which are then carried into the bile and stool and out of your body. Research has shown that raised glutathione levels decrease muscle damage, reduce recovery time, increase strength and endurance, and shift metabolism from fat production to muscle development.
Nutrients that are key to the production of glutathione include folate found in cauliflower, lentils and chickpeas; selenium, found in linseed, sunflower seeds and shiitake; vitamin B6, good sources include cabbage, chickpeas and bananas and B12 found in foods of animal origin or supplements.
In addition, N-acetyl-cysteine, (NAC) is often recommended as a dietary supplement. NAC is necessary to make glutathione but can be made in the body from cysteine found in yogurt, sunflower seeds and legumes
Sulphur is required for the synthesis of glutathione, so it is essential to include plenty of sulphur-rich foods. Garlic, onions, shallots, watercress and cruciferous vegetables including Brussels sprout, broccoli, kale, radish, cabbage and cauliflower are all good sources. Glutathione detoxification works because sulphur is sticky and toxins and free radicals adhere to it. They are then removed from your system via the bile
Here are three dishes to support glutathione levels:
Cauliflower & lentil salad
Cauliflower are not expensive, one medium cauliflower provides enough for 4 people and they are packed full of nutrients.
serves 4 - 6
1 medium cauliflower
2 tbsp olive oil
1 tspn ground cumin
½ tspn salt
150g Puy lentils
2 bay leaves
twist of lemon peel
2 tblsp olive oil
2 red onions finely chopped
12 cavolo nero leaves, stems removed and leaves shredded
juice of half a lemon
bunch parsley, roughly chopped
dressing
1 clove garlic very finely chopped
1 small chili very finely chopped
juice ½ lemon
2 tblsp olive oil
oven 200C
Cut the cauliflower into florets, slice the stems and place them all in a roasting tray, massage in the olive oil, cumin and salt Roast for 15 -20 minutes until just soft and golden edged.
Cook the lentils with the bay leaves & twist of lemon peel in plenty of water until tender but do not overcook, drain and tip into a bowl.
While the lentils are cooking gently cook the red onions in the olive oil for 7 minutes, add the cavelo nero and cook for a further 3 minutes. Stir in the lemon juice and tip this mixture onto the drained lentils, add the cauliflower and parsley and mix well. Mix the dressing ingredients together, toss through the salad and serve.
Sprouted broccoli salad
3 day old sprouted broccoli seeds have far more potent compounds than broccoli!
Serves 2
2 handfuls of broccoli sprouts
1 bunch watercress roughly chopped
1 beetroot peeled & grated
1 avocado, stoned, peeled and cut into thick slices
1 tablespoon soaked and chopped dulse
2 tablespoons hemp oil
1 teaspoon apple cider vinegar
2 garlic cloves finely chopped
handful parsley chopped
Mix the broccoli sprouts, watercress & beetroot together, divide between 2 bowls pile the avocado and dulse on top. Whisk the oil, vinegar, garlic & parsley together and spoon over the salad
Watercress soup
All green vegetables contain chlorophyll and a whole array of beneficial nutrients. It is very important not to overcook chlorophyll. The minute the cooking causes a change from bright green to dull grey the chlorophyll has lost its potency. You can adapt this recipe to any green leaf or use regular potatoes if you prefer.
Serves 4
450g watercress
250g sweet potatoes peeled and roughly chopped
1.25 litres well flavoured vegetable stock
sea salt and black pepper
Plunge the watercress into boiling water for 30 seconds, drain and refresh in cold water. Set aside.
Put the sweet potatoes and stock into a pan and gently simmer with the lid on until tender. add the watercress to the pan, remove from the heat, cool slightly then process until smooth in a food processor. Return to the pan and gently bring back to the boil. Season as necessary.