Glutathione: Body's Master Antioxidant

Glutathione is one of our body’s most important antioxidants and one that our body synthesizes itself.⁣

When glutathione is subpar, it is normally associated with conditions such as Diabetes, PCOS and cardiovascular diseases. Deficiencies are a usual result of illness and when levels are reduced, the body’s natural ability to fight off free radical damage and inflammation is limited greatly.

The good news is that diet and lifestyle has been shown to influence glutathione levels.


Regular exercise enhances glutathione activity, whereas inactivity decreases glutathione.⁣ One of the easiest ways to sneak in movement throughout a busy day is to incorporate a 10 minute walk a few times per day: after waking up, after lunch, after the work day and after dinner. Four 10 minute walks is 40 minutes of activity!


If you suffer with acid reflux and/or low stomach acid, that can greatly reduce amino acid absorption and therefore reduce the availability for glutathione synthesis.


Daily intake of Vitamin C (average 500mg daily) can also increase glutathione levels. One study showed that taking 500 mg of vitamin C supplements per day increased glutathione in red blood cells by 47%.


Consuming omega-3 fatty acids also helps to increase glutathione levels. If you have low glutathione levels, you’re actually one of the best responders to omega 3 fatty acid therapy.


B vitamins are involved in the production of glutathione and B12 deficiency has been shown to correlate with low glutathione levels as well.


Along with a balanced and supportive lifestyle, these are some of my favorite foods to help replenish and restore your body’s natural supply of glutathione:

Almonds

One study in smokers found that consuming 83 grams of almonds per day increased glutathione levels by 16%

Avocado

One study showed that adding avocado or avocado oil can increase antioxidant absorption 2.6- to 15-fold

Citrus Fruits

Citrus fruits, kiwis, strawberries, papayas, cauliflower, broccoli, potatoes, and bell peppers are all examples of foods rich in vitamin C. They all help to maintain glutathione levels by attacking free radicals first, sparing glutathione.

Cruciferous Vegetables

Vegetables such as broccoli, brussel sprouts and kale contain sulfur, an important mineral that occurs naturally and is required for the structure and activity of important proteins and enzymes in the body, including the synthesis of glutathione

Green Tea

One study in patients with metabolic syndrome found that consuming green tea had a significant positive impact on glutathione levels

Pomegranate

In a single study, pomegranate juice consumption showed to increase glutathione levels, reduce lipid and protein oxidation - even a week after the study had ended and the participants stopped consuming pomegranate juice.

Okra

Okra also offers substantial amounts of vitamins A and C, making it a high-antioxidant food, great for supporting eyesight and healthy skin. The many phytonutrients found in okra also contribute to its antioxidant and anti-inflammatory benefits, including quercitin, anthocyanins, rutin, polyphenols, flavonoids and tannins.

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10 Immune Boosting Foods

Your immune system is a mighty mechanism that is designed to protect you and keep your body safe from harmful substances.

To support your immune system and allow it to do its job, incorporate more immune boosting foods into your dietary intake.

Here are just 10 of my favorite immune boosting foods - there are so many more, so make sure you invite variety into your food intake!

  1. Olive Oil

    Olive oil contains oleocanthal, a phenolic compound that has anti-inflammatory properties comparable to ibuprofen. Choose extra virgin olive oil, which has a high concentration of anti-oxidants, including vitamin E and phenolic compounds.

  2. Mushrooms

    Mushrooms contain specific polysaccharides which have shown anti-viral activity. They are also anti-bacterial, anti-diabetic, anti-fungal, anti-inflammatory, anti-oxidant, anti-parasitic, anti-tumor, hepatoprotective and immunomodulating.

  3. Citrus

    A natural immune boost, due to their high vitamin C content

  4. Fennel

    Fennel boasts high amounts of fiber, vitamins, and minerals including calcium, potassium, and phosphorus. Fennel also has anti-microbial and anti-viral activity with the potential to protect against infections and various gastrointestinal conditions.

  5. Apples

    Apple skins contain the flavonoid quercetin, a pigment that can help regulate the immune system and allergic reactions.

  6. Matcha and Green Tea

    Green tea supports the immune system by providing antioxidants that protect against free radicals and oxidative damage.

  7. Ginger

    Ginger boasts strong anti-inflammatory and anti-oxidant effects, the cornerstones of a healthy immune system.

  8. Turmeric

    Curcumin, the primary active compound in turmeric, may modulate the immune system by activating certain immune cells and targeting pro-inflammatory cytokines. 

  9. Fatty Fish

    Omega 3 fatty acids found in fatty fish, exert many health benefits thanks to their anti-inflammatory properties. When choosing fish to eat, go for SMASH. Salmon, Mackerel, Anchovies, Sardines, Herring - these fish have the lowest mercury content.

  10. Cranberries

    Cranberries are packed with nutrients linked to a lower risk of cardiovascular diseases, diabetes, neurodegenerative conditions and urinary tract infections. Cranberries also contain high levels of anti-oxidant proanthocyanidins (PACs), which can prevent certain types of bacteria from adhering to the urinary tract walls and causing infections.

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