Glutathione, or GSH, works as an antioxidant within the body. Helps destroy free radicals and remove harmful substances from the body. It is necessary for metabolic and biochemical reactions, such as DNA synthesis and repair, for the synthesis of proteins, prostaglandins, for the transport of amino acids and for the activation of enzymes. Therefore, every system within the body is affected by the state of glutathione, especially the immune, nervous, gastrointestinal and lungs. When blood levels of glutathione fall, the aging process accelerates or diseases develop. However, be aware that there are ways to increase its focus. Read on to learn more.
Steps
Method 1 of 2: Relying on Diet and Exercise to Increase Glutathione
Step 1. Eat high quality lean protein
Since the body synthesizes glutathione itself, you can promote its production by eating foods that stimulate this process. Glutathione is made up of three amino acids: cysteine, glycine and glutamic acid. These substances are found in high-quality protein sources, so incorporating them into your diet can help your body produce more glutathione.
Eat lean proteins with high nutritional value, such as lean poultry, whey protein, soy protein, dairy products, and antibiotic- and hormone-free yogurt. Make sure you consume 2-3 servings a day
Step 2. Include more fresh fruits and vegetables in your diet
There are many fruits and vegetables that provide glutathione. If you want to get more from these foods, make sure they are fresh, not overcooked, and not too processed. If you cook them and work them too much, the glutathione concentration is reduced.
- Fruits and vegetables that contain the most glutathione per serving are: asparagus, potatoes, peppers, carrots, onions, broccoli, avocado, squash, spinach, garlic, tomatoes, grapefruit, apples, oranges, peaches, bananas and melons. In addition, Chinese cabbage, cress, mustard, horseradish, turnip, Swedish turnip, kohlrabi, okra and ripe green bean seeds contain the precursors of glutathione.
- Other substances that help raise the levels are cyanohydroxybutene, a chemical component found in broccoli, cauliflower, Brussels sprouts and cabbage, and the chlorophyll of parsley.
- Beetroot was also found to have a positive effect on activating GSH enzymes.
Step 3. Add more spices to your diet
Some of these, such as turmeric, cinnamon, cumin and cardamom, contain components that help restore healthy levels of glutathione and strengthen the activity of its enzymes.
- Curries often contain cumin, turmeric and cardamom. Look for recipes for this dish to complement your diet with more spices.
- Cinnamon can be easily added to some dishes. Sprinkle some every morning in your coffee or on an ice cream cup.
Step 4. Increase your selenium intake
This mineral raises the levels of glutathione peroxidase; the cysteine molecule that appears in the digestion process of plants growing in selenium-rich soil contributes to the production of GSH. In other words, selenium is needed to form glutathione-containing enzymes.
- Among the foods rich in this mineral are sunflower seeds, oats, Brazil nuts, nuts in general, legumes, tuna, beef, poultry, cheese, eggs, turkey, chicken breast and brown rice.
- You can also possibly take selenium supplements. The recommended daily allowance (RDA) for adults is 55 mcg.
Step 5. Increase your consumption of alpha-lipoic acid
This acid, sometimes simply called ALA, promotes the body's synthesis of glutathione, thereby increasing its availability. It is a natural antioxidant capable of eliminating free radicals and regenerating depleted antioxidants, such as vitamins C and E, making them more powerful.
- Foods rich in alpha-lipoic acid are spinach, tomatoes, peas, Brussels sprouts, brown rice and mayonnaise. In addition, many of these nutrients already naturally have a high level of glutathione.
- You can choose to take ALA supplements, in doses of 100-200 mg per day, but be sure to talk to your doctor first to find out if they are suitable for your situation.
Step 6. Take multivitamins that contain vitamins and minerals that support glutathione production
It is not always possible to get all the nutrients you need through diet alone, so it may be a good idea to take vitamin supplements. Always read the package label to make sure your dietary supplement contains the vitamins and minerals listed below. In some cases it is difficult to satisfy the need for these elements with the diet alone, but remember that they are fundamental substances for many biochemical reactions of the organism.
- C vitamin;
- Vitamin E;
- Vitamin B6;
- Vitamin B12;
- Folic acid;
- Riboflavin (vitamin B2);
- Selenium;
- Magnesium;
- Zinc;
- Vanadium.
Step 7. Consider taking methylsulfonylmethane (MSM) supplements
This organic compound is an excellent source of sulfur, which is necessary for the synthesis of glutathione. If you think your diet is low in this element, ask your doctor if you can take an MSM supplement. The typical recommended dosage is 500 mg, to be taken three times a day.
Do not take this supplement if you are taking anticoagulants (blood thinners), unless your doctor recommends it
Step 8. Get more physical activity
Exercise is a great way to boost metabolism, stimulate the body to produce more glutathione, and fight external toxins. Start with a training routine that includes aerobic exercises, such as walking, and then increase the intensity with running, cycling, and swimming.
- All forms of moderate physical activity have been shown to increase GSH levels in the blood. These include aerobic exercise, weight circuit training, and a combination of the two.
- You can start with 10-15 minute sessions and then build up to 30-40 minutes. Try to exercise at least four times a week for better results.
Method 2 of 2: Learn about Glutathione
Step 1. Know how GSH levels increase
Glutathione is considered one of the most important antioxidants in the body. It has been found to protect the body from cancer, aging, heart disease and brain problems. The body produces this natural and powerful antioxidant, but several environmental factors can negatively affect its levels:
- Pollution or toxins in the air
- Drugs / medications;
- Bacterial or viral infections;
- Radiation;
- Aging.
Step 2. Know the composition of glutathione
This antioxidant is made up of several components, known as amino acids, namely cysteine, glycine and glutamic acid. Within their structure, amino acids contain the sulfhydryl group (SH), which acts as a sponge to make all toxins adhere to its surface, such as heavy metals, mercury or free radicals that cause direct damage to the different cells of the body..
When these toxins or harmful substances are present in large quantities in the body, they accumulate and can inhibit the release of glutathione. This is the time when it is necessary to integrate it with the diet or otherwise stimulate its natural release
Step 3. Recognize the importance of GSH
It is a powerful antioxidant that helps eliminate toxins and free radicals from the body. Its function, as already mentioned, is to make toxins adhere to its own surface and then expel them from the body through the feces or biliary secretions.
- A glutathione deficiency can lead to serious health conditions, such as heart disease, infections, arthritis, and kidney or liver disease.
- It also strengthens and supports the immune system while fighting diseases and infections; it also increases the production of cytokines (which are part of the immune system) and stimulates the power of cytotoxic cells. In addition, it is able to keep other antioxidants, such as vitamins C and E, in their active form.
- Glutathione has a fundamental role in preserving mental and physical health, preventing several serious mental diseases, such as dementia and Alzheimer's. It is also very important for ensuring the health of skin cells, preventing aging and maintaining normal cell function.
Step 4. Know when glutathione therapy is prescribed
This substance is commercially available in several forms: as a supplement by mouth, by inhalation and by injection, although they are often used to treat serious conditions. Doctors use GSH to manage a variety of diseases, including:
- Anemia;
- Parkinson's disease;
- Atherosclerosis;
- Diabetes mellitus;
- Cancer;
- AIDS.
Warnings
- Do not take glutathione by inhalation if you have asthma, as it may induce bronchospasms.
- Those who have recently undergone organ transplant surgery must avoid any type of glutathione therapy, to exclude the risk of organ rejection.
