Glutathione is one of the most important and powerful antioxidants for the body. It is the substance that reduces oxidative stress by fighting free radicals in the body. In this article, I examined how you can naturally increase your glutathione level.
Oxidative stress; In fact, it is the emergence of oxidizing agents that cause damage to your cells.
Remember, most antioxidants are found in the foods you eat. But glutathione is produced by your body and consists of three amino acids; glutamine, glycine and cysteine.
There are several reasons for your body to lose its glutathione level. poor nutrition, chronic disease, infection and constant stress. It is also worth mentioning that the level of glutathione especially decreases as your age progresses!
For this reason, keeping your antioxidant levels in your body is very important for your health.
Now let us examine some of the natural ways how you can improve your level of glutathione.
Eat Sulfur Foods
Sulfur is an important mineral naturally found in many plants and protein foods. It is necessary for the structure, activity and glutathione synthesis of important proteins and enzymes in the body. Sulfur is found in two amino acids in food: methionine and cysteine. These amino acids are also derived from proteins found in beef, fish and poultry.
In addition, vegetables such as broccoli, brussel sprouts, cauliflower and cabbage are among the most important sources of sulfur and garlic, shallot, and onion, as well as sulfur-containing compounds. Remember that many studies have shown that consuming sulfur-rich foods can reduce oxidative stress by increasing the level of glutathione!
Eat foods containing vitamin C
Vitamin C is a vitamin found in a variety of foods, especially in fruit and vegetables. a It works as an antioxidant to protect your cells from oxidative damage. In addition, it allows the body to supply antioxidants. Citrus fruits, papaya, kiwi and pepper are rich in vitamin C.
The researchers discovered that vitamin C firstly helps to increase the levels of glutathione by attacking free radicals and thus protects glutathione. Another study shows that an increase in glutathione of 18% in white blood cells of adults taking 500-1000 mg of vitamin C for 13 weeks occurs.
Let’s point out! It is not yet known whether vitamin C supplemented with foods containing vitamin C has the same effect.
Eat foods containing selenium
Selenium is an essential mineral that is essential for glutathione activity. The best sources of selenium is beef, chicken, fish, offal, cottage cheese and brown rice.
Do you have the question of how selenium is related to glutathione?
Let me answer immediately; When you increase your selenium intake, remember that your body will help to maintain or increase the supply of glutathione. The recommended daily consumption is 55 mcg, and selenium tolerances are 400 mcg per day.
Due to toxicity, you should definitely take the selenium supplements and dosage in consultation with your doctor.
Thistle
For centuries, traditional folk medicine has been used by thistle to strengthen the immune system all over the world.
Silymarin, a unique Flavonoid complex derived from Thistle, is known to be a potent antioxidant that is a positive factor for the treatment of liver damage and biliary tract diseases. Researchers believe that Silymarine can protect glutathione levels by preventing cell damage.
At the same time, thistle supplements are another important way to naturally increase glutathione levels.
Turmeric Extract
Turmeric is vivid yellow or orange in color. It is a very popular spice especially in Indian cuisine. In fact, one of the most important reasons for entering the kitchen is that it is used medically in India. The medical effects of turmeric are linked to the main component, Kurkumin.
Many studies have shown that the extract of turmeric and curcumin increases the levels of glutathione. Curcumin helps to reproduce an adequate amount of glutathione and to improve the activity of glutathione-producing enzymes.
Keep in mind that the curcumin level from the Turmeric spices will be insufficient for you, so it is more logical to use the turmeric extract as a supplement.
Sleep Enough
A healthy and adequate sleep is very important for your overall health. In fact, I can’t tell you to sleep too much or sleep less.
Remember that healthy sleep is much more important! Too much sleep or little sleep may not be a sign of healthy sleep. On the contrary, poor quality sleep can cause oxidative stress and hormone imbalances.
In addition, many studies have shown that chronic sleep deficiency can reduce glutathione levels.
Exercise regularly
Regular training is an activity that will affect both your physical and mental health positively by physicians and health counselors for a long time.
Recent research shows that exercise helps to maintain and increase antioxidant levels, especially glutathione. In particular, the combination of cardio and heavy training will only increase your glutathione levels more than cardio and weight excercises alone.
Exercising too much from unhealthy or underfeeding can reduce your glutathione levels. You should make sure that you perform your physical activities with a regular and logical diet!
Attention to Alcohol Consumption
It is not surprising that the excessive consumption of alcohol causes chronic or not many discomforts.
Alcohol is usually associated with disorders such as cirrhosis, brain injury and pancreatitis, and lung injury is a negative effect of alcohol.
This will probably be related to the depletion of glutathione levels in the lungs. The reason is the need for glutathione for the small airways in your lungs to work properly.
A healthy lung has 1,000 times more glutathione than other organs.
Studies have shown a 80-90% decrease in lung glutathione levels of individuals who regularly consume alcohol. Here is what you will get; limiting your alcohol intake will help maintain healthy levels of glutathione.
As a result
Glutathione is an important antioxidant that is produced by your body, but also found in food sources.
Unfortunately, these antioxidant levels can be depleted due to many factors such as aging, poor nutrition and a sedentary lifestyle. However, you can maintain your glutathione level by increasing your physical activities, limiting alcohol, sleeping enough and having a balanced diet.
