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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