This article is a quick and easy ‘how to’: practical science-based ways to use food to boost Glutathione in the body. Something that science is increasingly showing plays a crucial role in defence and healthy development.

Its all very well and good knowing and understanding that Glutathione (click for much more) is a very important molecule when it comes to defence and development of a person. Step One.

Ensuring we have enough of it is sometimes another matter and as always, its no good having the theory unless you can actually do something about it…

Glutathione is something that is hard for us to ingest, as principally it is produced by the body. As a result, research shows that supplements or even ingesting food rich in Glutathione is not the best way – click for more. Research shows that the best way is to provide your body with the building blocks to produce its own.

Step Two: is knowing what these ‘building blocks’ actually are: click here for more.

The final step is knowing some easy ways you can actually incorporate these in to your life. The good news is that these are easy to do – can be done in bulk and frozen and you can customise based on your tastes.

Here are my top three ways to boost Glutathione in your own body via core building blocks – vegetarian and non!

ONE: Meat Stock and Bone Broth:

The reality is that meat is a great source of the amino acids that the body requires to produce Glutathione. Meat Stock and Bone Broth do a great job at breaking this down (via the cooking process) and making it available. Click here to learn much more and the science behind why this is a benefit. Personally I would start off with Meat Stock, particularly for a child, as it is gentler.

Here is the ‘how to’: Meat Stock

• Take a whole organic chicken

• A large pan

• Take two to three veggies of your choice (I go with carrots, red onions, garlic and celery)

• All in to the pan alongside a bay leaf

• Cover the contents with water

• Bring to the boil and then simmer for 2-3hrs

• Voila

What are you left with? You’re left with very succulent chicken and then the juice which you can use as a base for soup, to cook pasta in or even just drink on its own. It is super versatile and adds a really nice depth of flavour to most things. Because it is often quite a large amount of water that you add to the pan there is usually an amount left over to freeze (it keeps in the fridge for 2-3 days) – just make sure you label it with the data and use within three months.

‘how to: Bone Broth’:

Bone Broth is a longer process and as the name suggests focuses on extracting the goodness from the bones themselves. Click here for more.

• Take a whole organic chicken and preheat your oven to 200 degrees

• Cut a whole lemon in two and put in the cavity

• Rub coconut oil and black pepper in to the skin

• Cover the chicken with tin foil and roast for 30 minutes

• After 30 minutes remove the foil and continue roasting for another 30 mins

• Turn the heat down to 175 degrees and roast for another 30 or until the juice runs clear

• Remove some of the meat – leaving some on the bones

• Take the carcas and put in to a large pan of water with half a cup of organic apple cider vinegar

• Bring to the boil

• Simmer on a very low heat for 12-24hrs

TWO: Roast Cauliflower and Veggie Stew:

The great news is that these amino acids do not just come from meat and animal sources. Sulfur amino acids are very powerful and crucial enabling the body build Glutathione. One of my favourites (especially if you’re a lazy chef like me) is Roast Cauliflower which tastes great and doesnt require much more than a bit of chopping.

’how to: Roast Cauliflower:

• Take a large organic cauliflower (or wash in Activated Charcoal if you cant get organic)

• Preheat your oven to 180 degrees

• Several large red onions and some garlic cloves (depending on your taste!)

• Chop them all roughly

• Add them all to a bowl alongside some olive oil to coat, salt and pepper, juice from a lemon and some herbs (I always go for Rosemary and Oregano)

• Mix it all up and make sure there is a coating on the ingredients

• Bung in the oven to roast (yes – ‘bung’ is a technical term) for 30 minutes

• Check to see how the mixture is doing (different ovens can work differently!) you want the mixture to be starting to brown and crispen up)

• Remove and cool

Makes a great side dish or even a full meal on its own – super filling and tasty and packed with sulphur amino acid. My son loves it.

‘how to: veggie stew:

We are all strapped for time so often I find making a huge veggie stew once a week is a great way to have side dishes or soup ingredients (just add the stock and blend) for the week ahead that are easy to reheat. Cruciferous vegetables like cabbage, cauliflower, brussel sprouts etc are a fantastic source of the building blocks for Glutathione, but not everyone likes them on their own which is why roasting them with a whole range of other veggies can be a great idea – especially for kids and it is super easy.

• Take vegetables of your choice. I often try as many as possible: tomatoes, mushrooms, peppers, sprouts, cauliflower, cabbage, leeks, red onions and garlic. If you cant go organic, wash in Activated Charcoal and then preheat your oven to 175 degrees.

• The hard part is the chopping – it does take a bit of time, but if you’re doing it in bulk you’ll find it goes a long way and is worth spending a bit of time.

• Once you’re chopped its easy. As above, coat the ingredients with some olive oil, add some seasoning (I avoid salt when its for my son), some herbs and some lemon juice

• Roast for 30-45 minutes and you’re done!

THREE: Glutathione Fritata (promise it tastes better than it sounds!)

Eggs and cheese are other sources of Glutathione ready amino acids. This Fritata is super tasty and easy to do – another firm favourite of my son’s. Even better the joy of frittatas is that they are entirely flexible and can be built based on the ingredients you have to hand or dependent on your taste. This however is a Glutathtione special – full of all those key building blocks we need:

‘how to: Glutathione Fritata:

• Take a medium sized frying pan (that can be used on the hob and put under the grill)

• Take it layer by layer: the base: onion and garlic are key here (but for extra power you can add red peppers too). Prebiotic leeks also make a nice addition. You want two to three handfuls.

• Chop them in strips (if you like texture) or more finely if not.

• Next is the green veg layer: chop brocolli, cauliflower and asparagus and gently steam. Shred cabbage and sprouts and remove the stalks from the kale. Again, another couple of handfuls.

• Crack six eggs in to a bowl and season.

• For the topping: grate or crumble a handful of cheese (Parmesan, cheddar or feta)

• Preheat the grill to a medium heat and add a tablespoon of oil to the pan – add the onions and garlic and pan fry until softened – next add the base later ingredients and cook for another few minutes until golden and smelling delish. Then gradually add the rest until soft and slightly reduced. You can also add some spinach here and warm until wilted.

• Next pour over the eggs – you want this to cover the veg – if it doesnt just make/add more!

• Heat gently until the frittata is starting to set around the edges and you can see the base cooking through – the top will still be liquid.

• Scatter over the cheese then slide the pan under the grill – keep a close eye on it as it cooks – you’re looking for a golden, puffed up top with no areas of uncooked egg with edges starting to come away from the side of the pan.

• Remove and enjoy!

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This article is for informational purposes only. This article is not, nor is it intended to be, a substitute for professional medical advice, diagnosis, or treatment and should never be relied upon for specific medical advice. The information on this website has been developed following years of personal research and from referenced and sourced medical research. Before making any changes we strongly recommend you consult a healthcare professional before you begin.

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