GLUTATHIONE
Glutathione is naturally produced in our body. It is recommended to keep glutathione levels high for activating the metabolism of the liver, regulating the immune system, controlling inflammation, and repairing DNA.
It is also an antioxidant. Toxic substances are neutralized by antioxidants and chronic diseases such as autoimmune diseases and cancer are prevented. It is effective in preventing cancer, dementia, cardiovascular diseases, aging and many other chronic diseases.
Daily exposure to toxic substances causes large amounts of glutathione to be used for excretion of toxic substances. These items are;
- Malnutrition (vitamin-mineral deficiency, antioxidant deficiency)
- Heavy metals (mercury, lead, copper, cadmium, etc.)
- Artificial sweeteners (aspartame)
- Alcohol
- Household cleaning products (bleach, detergent, etc.)
- Kitchen products (tinned, non-stick pan coatings, plastic containers, etc.)
- chronic stress, depression
- Suppression of melatonin release (exposure to light during nighttime sleep)
- Extreme exercise
- Pain relievers, antipyretic drugs (paracetamol)
Foods That Increase Glutathione Levels
Foods Rich in Sulfur (sulphur)
Consume allium group foods such as onions, garlic, leeks, green leafy vegetables such as cabbage, black cabbage, brussels sprouts, broccoli, cauliflower, radish, watercress. Consuming these vegetables by shredding them as much as possible increases glutathione enzyme activity. Steaming or eating raw helps to get the most out of it.
Foods Rich in Selenium
Supports glutathione production. Sea fish such as Brazil nuts, sardines, eggs, chicken meat, turkey meat, offal are rich in selenium.
Magnesium
It is important for glutathione synthesis. Its recommended daily intake is 500-700mg. Spinach, zucchini, beans, fish, almonds, walnuts, peanuts, pumpkin seeds are foods with high magnesium content.
Group B Vitamins
Folate, B6, B12, Biotin vitamins are helpful in removing substances that may be harmful to the body. Spinach, parsley, cowpea, lentils, avocado, asparagus and liver are rich in these micronutrients.
Vitamin B2 helps replenish glutathione. The best source is Green leafy vegetables, red meat, white meat, eggs, sea fish.
Zinc
In its deficiency, active glutathione in red blood cells decreases.
8-11 mg is the daily consumption recommendation. The thing to remember is that high levels of zinc are toxic. Utilization of animal sources is higher than plant sources. Red meat, poultry, and shellfish are foods rich in zinc.
Antioxidant Vitamins
C vitamin; It is found in green leafy vegetables, citrus fruits, kiwi, green and red peppers. It increases glutathione in lymphocytes and red blood cells.
Foods rich in vitamin E; spinach, pumpkin, olive oil, avocado, almond, trout. It works in conjunction with glutathione and, along with vitamin C, helps recycle glutathione.
Alpha-lipoic Acid
It is an antioxidant produced by the body. Helps glucose metabolism, supports liver functions. It is found in tomatoes, broccoli, brussels sprouts, offal and red meat.
Milk Thistle (Silymarin)
It is supportive in cleansing, protecting and regenerating the liver. It raises glutathione levels.
Spices
Cinnamon, turmeric, black cumin, cardamom stimulate glutathione production.
** Glutathione-rich foods (listed from most glutathione to least)
Asparagus – Avocado – Spinach – Okra – Broccoli – Melon – Tomato – Carrot – Orange – Pumpkin – Strawberry – Watermelon – Red Pepper – Peach – Lemon – Banana – Cauliflower – Walnut – Cucumber – Green Bell Pepper – Apple – Grape
In addition to nutrition, quality sleep and light, moderate exercise are also supportive in increasing glutathione.
REFERENCE
Nutrients 2019, 11(9), 2073; https://doi.org/10.3390/nu11092073
Nutrients 2019, 11(5), 1056; https://doi.org/10.3390/nu11051056
Antioxidants 2020, 9(10), 909; https://doi.org/10.3390/antiox9100909
