Last updated on August 4th, 2021 at 12:40 pm
Glutathione is the most important and powerful antioxidant in our body.
I have shared about antioxidant foods in detail previously.
So for a wider knowledge of antioxidants, I am sharing a few things from my earlier article.
Antioxidants are substances or compounds that occur in certain foods (fruits and vegetables) naturally.
But glutathione is naturally produced by our body.
You present in some food also.
Oxidants are free radicles.
It produced by our body while fighting against bacterias and viruses.
They are known as oxidative stress when oxidants are more in numbers.
This may destroy your DNA and other important cells’ structure.
It will push us to a high-risk disease like heart trouble, diabetes, and cancer.
Antioxidants are slowing down the signs of aging, making your skin look youthful.
Here glutathione has the same characteristics.
It also slows down with age.
You may increase your oxidants count in number from external environment forms of pollution, smoking, or drinking alcohol.
Follow a good diet rich in antioxidants and a proper exercise routine to increase glutathione normally.
Let’s discuss the possible ways to increase glutathione naturally.
1. Know About Protein Intake :
As I discussed earlier that our body produces glutathione normally.
But few foods are available that will help our body to produce glutathione more.
Glutathione is made of three amino acids named cysteine, glycine, and glutamic acid.
These three are highly present in protein sources.
a) Sulfur Rich Protein Foods:
Sulfur is a vital mineral for the body.
We can get it from beef, fish, poultry.
Sulfur has two amino acids called cysteine and methionine.
Vegetable sources of sulfur are broccoli, cauliflower, cabbage, grains, onion, garlic, etc.
By eating sulfur-rich protein foods gain glutathione levels and decrease oxidative stress.
b) Whey Protein :
Whey protein is present in dairy products.
This protein also contains a high amount of cysteine.
So whey protein increases glutathione in our body.
A study said whey protein can oxidative stress in colon cancer cells which possible because this protein increased glutathione levels in the human body.
c) Lean Protein:
Lean proteins are a very good source of glutathione.
Cysteine, glycine, and glutamic acid are highly available in lean protein.
Fish, poultry, soy protein, yogurt are good sources of lean protein.
2. Eat Selenium Rich Foods Regularly :
Selenium is an essential mineral.
It upraises glutathione production in the human body.
Foods high in selenium are Beef, chicken (breast), fish(tuna), eggs, cheese, brazil nuts, walnuts, sunflower seeds cereal, brown rice.
You can go for a selenium supplement but advise taken by an expert.
3. Consume More Spice Daily :
Spices like turmeric, cinnamon, cumin, and cardamom hike up glutathione levels and activate other antioxidants enzymes.
These spices do magic in our bodies.
These can reduce inflammation and oxidative damage.
Include these spices into your daily diet.
Sprinkle a pinch of cinnamon powder in your morning tea, coffee, or smoothies.
4. Increase Alpha Lipoic Acid Intake:
ALA or alpha-lipoic acid increases glutathione in our body.
It helps to regenerate glutathione and supports Vitamin C and Vitamin E to work with potential.
Foods that are rich in ALA are spinach, tomatoes, sprouts, rice, mayonnaise, red meat, organ meat, etc.
You may go for a supplement for this case too.
Take advice from a doctor before you start any supplement.
5. List of Veggies and Fruits :
Try to incorporate fresh-seasonal fruits and veggies into your daily diet.
This is the best way to get a healthy form of glutathione for our bodies.
Avoid overcooked and processed foods as they have less glutathione.
Fruits and vegetables are potatoes, pepper, carrot, spinach, avocados, onion, broccoli, garlic, apple, banana, grapes, melon, oranges, etc.
Cyanohydroxybutene is a chemical that boosts glutathione levels found in broccoli, cauliflower, cabbage, sprouts.
Beets are always shown good results in terms of increasing glutathione levels.
6. Do Exercise Daily:
30 minutes of exercise daily stimulates glutathione production.
A daily workout can produce more glutathione to protect from external toxins.
Start with light aerobics, walking, jogging, and weight training helps to maintain and boost antioxidant levels.
you can start with 15 minutes of walking then increase slowly to 30 minutes.
Follow a balanced diet with regular exercise to stay healthy.
7. Sleep Enough :
This point we avoid mostly.
A sound sleep is vital for overall good health.
Lack of sleep for a long time caused oxidative stress and hormonal disbalance in our bodies.
A proper 7-8 hour sleep is essential for all hormones to work properly.
It will maintain and increase our antioxidants levels.
In this article, I have shared a few possible ways to increase glutathione naturally.
Add these foods to your diet for your daily dose of health and do exercise.
And I am sure the tips are simple enough to understand.