Blog74: Glutathione: Mother of all antioxidants

Glutathione is a powerful antioxidant that is naturally produced by the body. It’s one of the most talked about supplements nowadays, as it provides a long list of health benefits. It’s also known as the “master antioxidant” and “mother of all antioxidants”. Glutathione helps protect your cells against oxidative damage. Some people swear by its anti-aging properties, while others say that it can treat autism, increase fat metabolism, and even prevent cancer. But firstly, we have to understand what glutathione is, and does it actually affect the body?

What is Glutathione?

Glutathione is a small tripeptide molecule that’s primarily made up of three amino acids: glutamate (aka glutamic acid), cysteine and glycine. While most antioxidants are found in the foods you eat, glutathione is produced naturally by your liver. Glutathione has many important functions, including:

• making DNA, the building blocks of proteins and cells

• supporting immune function

• breaking down some free radicals

• helping certain enzymes function

• regenerating vitamins C and E

• transporting mercury out of the brain

• forming sperm cells

• helping the liver and gallbladder deal with fats

• assisting regular cell death (a process known as apoptosis)

• Abdominal cramps

• Bloating

• Flatulence and loose stools

• Allergic reactions, such as rash and itchiness

There are a number of reasons why your body’s glutathione level may become depleted, including poor diet, chronic disease, infection and constant stress. Glutathione is also known to decrease with age. Maintaining adequate levels of this antioxidant is incredibly important. Below are the best ways to increase your glutathione levels naturally.

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. It has been known to boost glutathione levels as well as prevent depletion. Also Read: Super healthy herbs

2. Sulfur-rich foods

Eating sulfur-rich vegetables may reduce oxidative stress by increasing glutathione levels. Sulfur is found in two amino acids in food: methionine and cysteine. It’s primarily derived from dietary proteins, such as beef, fish and poultry. However, there are vegetarian sources of sulfur; the Allium vegetables (garlic, onions) and the cruciferous vegetables (broccoli, kale, collards, cabbage, cauliflower, watercress, etc). Also Read: Eat more fibre

3. Selenium- rich foods

This important mineral helps the body recycle and produce more glutathione.  By increasing your intake of selenium, you may help maintain or increase your body’s supply of glutathione. Some best sources of selenium are beef, chicken, fish, organ meats, cottage cheese, brown rice and Brazil nuts. For most healthy adults, eating a balanced diet with selenium-rich foods will ensure adequate levels of selenium and healthy glutathione levels. Also Read: Health benefits of apple cider vinegar

4. Vitamin C

Vitamin C plays a vital role in maintaining glutathione levels. Vitamin C is a water-soluble vitamin found in a variety of foods, particularly fruits and vegetables. Strawberries, citrus fruits, papayas, kiwis and bell peppers are all examples of foods rich in vitamin C. This vitamin has many functions, including working as an antioxidant to protect cells from oxidative damage. It helps reprocess glutathione by converting oxidized glutathione back to its active form. Also Read: Are you eating fruits in a wrong way?

5. Alpha lipoic acid

This is a close second to glutathione in importance in our cells and is involved in energy production, blood sugar control, brain health and detoxification. The body usually makes it, but given all the stresses we are under, we often become depleted. Many foods contain alpha-lipoic acid in very low amounts. They include spinach, broccoli, yams, potatoes, yeast, tomatoes, Brussels sprouts, carrots, beets, and rice bran. Red meat and particularly organ meat is also a source of alpha-lipoic acid. Also Read: Health benefits of olives

6. Whey protein

Whey protein provides the amino acids that your body needs to produce glutathione. It also contains a unique cysteine residue known as glutamylcysteine, which is highly bio active in its affinity for converting to glutathione. When buying whey protein powder, make sure that you choose a cold-pressed product that’s derived from grass fed cows to guarantee that it’s free from harmful chemicals, hormones and sugar. Also Read: Plant based protein

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7. Try turmeric extracts

This delicious Indian spice contains curcumin, an active compound known for its potent healing qualities. In addition to acting independently as an antioxidant and antiseptic, some studies have indicated that curcumin may be very helpful in enhancing glutathione metabolism. Incorporate turmeric into your diet by adding it into soups, stews and salad dressings. Also Read: Benefits of golden milk

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8. Exercise

Exercise boosts your glutathione levels and thereby helps boost your immune system, improve detoxification and enhance your body’s own antioxidant defenses. Start slow and build up to 30 minutes a day of vigorous aerobic exercise like walking or jogging, or play various sports. Strength training for 20 minutes 3 times a week is also helpful. Also Read: Pre and post workout foods

9. Sleep
Chronic lack of sleep can cause a decrease in glutathione levels. Conversely, getting enough sleep on a regular basis can help increase or maintain your levels. Also Read: Why is my stomach bloated

10. Stress

While practicing methods to promote glutathione production, it is also important to actively minimize the factors contributing to its depletion. Reduce stress through practices of mindfulness, yoga, time spent outside, reading or laughter. Also Read: Time to eat your stress away

"Spinach, avocados, asparagus and okra are some of the richest dietary sources of Glutathione."

Side Effects

Glutathione is considered safe to use when taken orally, intravenously or through inhalation, but it may still cause side effects, including:

Researchers are still unsure if glutathione is safe for pregnant and breastfeeding women, so if you fall under either of these categories, it’s wise to avoid glutathione supplements to guarantee you and your baby’s safety. You should also avoid using glutathione inhalants if you have asthma, since it may exacerbate your symptoms.

So use these tips and see how they work to help you optimize your glutathione levels. When you do, you will take one more step to lifelong vibrant health. Also Read: Green Tea (Myths and Facts) 

Now I’d like to hear from you…had you ever heard of this important nutrient before? Have you tried any of the advice in this article? What effects have you noticed on your health? Please leave your thoughts by adding a comment below. 

Thank You!!