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Glutathione is an antioxidant that is present in every cell of the body and composed of three amino acids: glycine, cysteine and glutamine. Being a great antioxidant, it plays a vital role in neutralising free radicals and prevent cellular damage. In addition to that, it controls many biochemical functions like detoxification, energy utilisation and immune system activity.
These are the powerhouses molecules which are needed to keep people healthy as they prevent diseases like cancer, heart diseases, dementia, Alzheimer’s disease, cystic fibrosis, diabetes, arthritis, chronic fatigue syndrome, and HIV. Glutathione levels decrease because of an unhealthy diet, infection, injuries, premature ageing, environmental ageing, radiations, stress, medications, and trauma.
Below are the natural ways to enhance the glutathione levels naturally.
1. Increase your vitamin C and vitamin E intake
To enhance the glutathione levels in the body it is necessary to take such foods which are rich in vitamin C and vitamin E. Vitamin C increases the glutathione levels in the red blood cells and in the lymphocytes. Vitamin C fight against the free radicals to keep the level of glutathione at its best. Vitamin C transforms the oxidised glutathione back to its active form in the adults.
Vitamin E increases the glutathione levels by working with GSH to prevent damage from reactive oxygen and secures glutathione-dependent enzymes. Taking 500mg of vitamin C and 500–1000 mg of vitamin E daily boost the glutathione levels and the immune system.
To fulfil the levels of glutathione in the body you can take the following foods: oranges, broccoli, avocado, green pepper, sunflower seeds, palm oil, strawberries, grapefruit, olive oil, spinach, trout, sweet potato, almonds, kale, kiwi, guava, wheat germ, butternut squash, green vegetables and Brussels sprouts.
2. Take selenium-rich foods
Selenium is an antioxidant that boosts the levels of glutathione in the body. Taking 400mg selenium per day boost the health of the body and prevent diseases like chronic kidney diseases. For adults, selenium rich foods are best to save against the effect of free radicals.
The following foods are rich in selenium, for better health, you can add these foods to your daily diet: fish, beef liver, chicken, egg, spinach, Brazil nuts, yellow fin tuna, and boneless turkey.
3. Whey protein is the way to go
Whey protein is the best supplement to enhance the glutathione levels in the people where glutathione deficiency occur. Whey protein is enriched in cysteine, this cysteine rebuilds the glutathione for the body when the immune response gets weak. You should purchase the extremely right type of whey protein that is natural and organic.
It should be free from all chemicals, pesticides, hormones, artificial sweeteners and antibiotics. The processed or unhealthy type of whey protein is damage for your immune system. According to recent studies, immunocal is the bioactive non-denatured whey protein that should take to improve the physical defence system of the body.
4. Consume sulphur-rich foods
Sulphur is an important mineral that occurs in plants and protein foods. Sulphur is necessary to increase the amount of glutathione in the liver and the kidney especially when the body is ageing. Sulphur-rich foods keep the immune system of the body active and protect against several diseases like cancer, arthritis etc. Some of the sulphur-rich foods are: broccoli, cauliflower, kale, collard, turnip, radish, mustard greens, shallots, onions, Brussel sprouts, arugula, bok choy, and watercress.
5. Know your NAC
N-acetyl cysteine (NAC) is useful to increase the glutathione levels in the body and saves from several diseases. It prevents the respiratory attacks and neurocognitive issues like compulsive behaviours, schizophrenia, addiction and bipolar disorder. It contains the amino acid cysteine and sulphur which are most efficient in boosting the glutathione and thinning the bronchial mucus.
Taking 200–500mg of NAC daily is much fruitful to avoid premature ageing and boosting the immune system. Good sources of NAC are broccoli, red pepper, onion, wheat germ, bananas, garlic, soybean, linseed, pork, chicken, turkey, cottage cheese, ricotta, yogurt and eggs.
6. Exercise regularly
Exercise increases the movements of the body and makes the immune system strong. Exercise boosts the glutathione levels of the body and prevents the oxidative stress which is responsible for lowering the glutathione. Taking sufficient nutrition together with regular exercise maintains the activity of the body at its best. Regular walk, jogging, the combination of resistance training and cardio exercise are best to prevent the free radical damage.
7. Get adequate sleep
Long-term lack of sleep can cause oxidative damage and lowers the glutathione levels of the body. Inadequate sleep is responsible to give a headache migraine, mood swing, depression as it imbalance the hormones. Proper diet, regular exercise and proper sleep are the best keys to avoid the diseases. Good sleeping pattern is essential to maintain the activity of the antioxidants.
8. Avoid smoking or drinking
Smoking or drinking affect the functions of the body as well as they damage the body organs. Liver, kidney, brain, pancreas lost their functionality and their tissues get more burst by smoking drinking. Lungs are part of respiratory system as they responsible for normal breathing process. Healthy lungs can have 1,000 times more glutathione than other parts of the body but when they get damage by the alcohol they become unable to carry out the glutathione.
Glutathione levels decline by doing smoking and drinking alcohol. For proper lung functioning
and a stronger immune system, you should limit your smoking or drinking.
9. Milk thistle
Milk thistle has been used by centuries to treat the immune dysfunction, liver damage and biliary tract disease. This is the herbal product that is extracted from the silybum marianum. This plant contains three active compounds out of which milk thistle is in high concentration.
Studies have shown that taking milk thistle increases the glutathione levels. Milk thistle saves the liver from toxicity which is the result of alcohol. It not only boost the levels of glutathione but also secures cell from oxidative damage. However, using GRS Ultra supplement is one of the greatest ways to improve glutathione level naturally with no side effects at all.
10. Methylated nutrients
According to Dr Mark Hyman, methylated foods are the best supplement to increase the glutathione levels. These foods keep the immune system strong and protect against the attack of diseases. These methylated nutrients are fruitful to keep the glutathione at its optimum: beets, back eyed peas, broccoli, lentils, pinto beans, liver, garbanzo beans, okra, spinach, asparagus, nuts, and avocado.
Alicia Saville studied for the Advanced Diploma in Counselling at the Open University. She has an ongoing interest and passion for wellness and mental health.
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