15 Ways to Increase Your Glutathione Levels Naturally
In recent years, glutathione has gained significant attention in the health and wellness community for its vital role as the body’s master antioxidant. Glutathione plays a crucial role in maintaining overall well-being and protecting cells from oxidative stress. This article aims to explore glutathione levels, their significance, and strategies to optimize and maintain healthy glutathione levels naturally.
Glutathione is an antioxidant that is produced in the cells. It is one of the most powerful antioxidants and is also known as the “mother of antioxidants”. So ladies’ what do you think, why it is important? In this blog, I will tell you why Glutathione is so important and what benefits it gives you along with the ways to increase its level in your body.
The good thing about glutathione is that it is produced in the body and the bad thing about glutathione is that its level in your body decreases too.
What is Glutathione?
Glutathione is a tripeptide composed of three amino acids: cysteine, glycine, and glutamic acid. It is produced naturally in the body and functions as a powerful antioxidant. Glutathione plays a vital role in neutralizing free radicals, which are unstable molecules that can cause damage to cells and DNA if left unchecked. Additionally, glutathione supports various physiological processes, including DNA synthesis, immune function, and detoxification.
Maintaining optimal glutathione levels is crucial for overall health and well-being. Adequate levels of glutathione help protect the body against oxidative stress, a condition characterized by an imbalance between the production of free radicals and the body’s ability to neutralize them. Oxidative stress has been linked to various chronic health conditions, including cardiovascular diseases, neurodegenerative disorders, and cancer.
Glutathione also plays a vital role in the detoxification process. It aids the liver in removing harmful toxins and chemicals from the body. Furthermore, glutathione helps in the metabolism and elimination of heavy metals, such as mercury and lead, which can be detrimental to health if accumulated in high amounts.
Factors Affecting Glutathione Levels
Several factors can influence glutathione levels in the body. Age, chronic illness, poor diet, stress, exposure to toxins, and certain medications can all contribute to decreased glutathione production. Additionally, genetic factors can affect the efficiency of the enzymes involved in glutathione synthesis, leading to lower levels.
The following are the main reasons behind the depletion of the glutathione levels in your body.
- UV radiations
- Poor diet
Apart from these above factors, glutathione levels can also be affected by diseases like Cancer, Hepatitis Diabetes, Parkinson’s disease, etc.
So let’s have a look at 15 natural ways to increase your Glutathione Levels
How to Increase Your Glutathione Levels
1. By Eating Lean Protein
Glutathione is made up of three amino acids – Glycin, Glutamic acid, and Cysteine. Adding lean Protein in your diet will increase the amount of these three amino acids which will further improve the level of glutathione in your body. You can get high-quality lean protein from dairy and poultry products. Having Soy and yogurt in your diet can also increase glutathione levels significantly.
2. Daily Exercise
You can also increase glutathione levels in your body with just 30 minutes of exercise. It increases your metabolic rate and hence your body gets stimulated to produce more amount of glutathione which will further fight the toxins in your body. Four times a week exercise is enough for you to stay healthy and to maintain glutathione levels in your body.
3. Having Food rich in Sulfur
For the synthesis of glutathione, sulfur is necessary. Having poultry food items and consuming meat you can fulfill the need for sulfur in your body. If you are a vegetarian you can have broccoli, cauliflower, mustard greens, Brussels sprouts, etc. These vegetarian items contain enough sulfur for the synthesis of glutathione in your body. Sulfur-rich foods reduce oxidative stress by increasing and synthesizing the amount of glutathione in the body.
4. Increasing Vitamin E and Vitamin C in your diet
Vitamin E and Vitamin C collectively work to increase the level of glutathione in your body. Vitamin C increases glutathione in RBCs and Lymphocytes whereas Vitamin E recovers the damage done by the excess reactive oxygen in the body. It also protects the enzymes which are totally dependent on glutathione.
Try to add lemon to your salad or Oranges in your breakfast as they are rich in Vitamin C along with almonds, avocados, and wheat germ which are rich in Vitamin E.
5. Turmeric Extract
Turmeric or Haldi is an herb that contains curcumin as its main ingredient. Curcumin has the ability to increase glutathione levels in the body. This yellow color substance has various other health benefits too. It can act as an anti-inflammatory agent.
A lot of many people also add a small amount of turmeric to milk which has healing properties. Doesn’t matter how you are going to take it, just add some turmeric to your daily diet, it will boost glutathione levels in a significant manner.
Proper body rest and sleep are a must for overall body health. Lack of sleep can lead to hormonal imbalance and oxidative stress which will decrease the glutathione level in your body. Get enough sleep and give your body proper rest so that it can produce more glutathione in your body.
7. Consuming Selenium rich food
Chicken, Beef, cheese, and brown rice are the best source of selenium. Selenium is one of the most important minerals which helps in the functioning of Glutathione in the body. 55 mcg of selenium is recommended in adults to increase the amount of glutathione in the body.
8. Milk Thistle
Milk Thistle is a herbal supplement that consists of three compounds collectively known as silymarin. It is extracted from a plant known as Silybum marianum. This herb can improve the level of glutathione in your body very fast.
Milk Thistle prevents cell damage and hence glutathione level is increased in the body. If you consume alcohol then this herb is especially for you as this protects your liver from the alien toxins and also improves immunity.
9. Avoid Alcohol
You may or may not know that having alcohol can also damage your lung by decreasing glutathione levels along with damaging the liver and brain. Having alcohol increases oxidative stress in the lungs which further leads to a lower level of glutathione in the lungs. Alcohol has a very adverse effect on your body, mainly on your liver and lungs.
10. Having Whey Protein
Sometimes it becomes difficult to have a balanced diet and we are not able to consume the sufficient amount of protein that our body needs. In that case, Whey protein acts as an angel for people having a tight schedule. You can add whey protein to your banana shake or you can take it directly with water as per your preference, it takes hardly 5 minutes to prepare and consume. Protein is very important for our body and the maintenance of glutathione levels in the body. It counters oxidative stress and repairs cell damage.
11. Eat foods that are naturally rich in Glutathione
The human body itself produces glutathione automatically but that amount of glutathione is not sufficient so you can have foods that are already rich in glutathione for example Avocados, okra, spinach, etc. These are the natural sources of glutathione which can reduce the amount of oxidative stress in your body and can enhance cell growth too. These foods which are already rich in glutathione can also prevent mouth cancer.
12. Having beef liver
Beef liver is a rich source of selenium which boosts the glutathione levels in the body. It has enough amount of protein as well which is helpful in the synthesis of glutathione. Research has also shown that if you consume the liver of a grass-fed cow then it will improve the level of glutathione in your body.
13. Drinking Bone Broth
Bone broth contains glycine which is a structural component of glutathione. It also shows some gut-healing capabilities. Bone broth contains minerals and amino acids which are anti-inflammatory in nature. So this is another source of glutathione.
Multivitamins can play an important role in the production of glutathione in the body. It is not possible to get everything from diet only, multivitamins contain enough essential vitamins like Vitamin E and Vitamin C which increases the level of glutathione in the body. So if you think you are not getting enough glutathione from food then you can add multivitamins which is perfectly natural and safe.
15. Have a look at your surroundings and environment
Pollution is one of the major causes which affects the level of glutathione in the human body. It increases oxidative stress which is inversely proportional to glutathione production. Make sure that you are living in a healthy environment or you can have some preventive measures to counter the pollution in your surroundings. You can carry a mask when you enter a polluted area. These small measures make big differences in terms of your health.
Read More, Chamomile tea: benefits and side effects
Glutathione plays a vital role in maintaining optimal health by protecting cells from oxidative stress and supporting various physiological processes. Several factors can influence glutathione levels, including diet, exercise, and exposure to toxins. By adopting a balanced diet, leading an active lifestyle, and minimizing toxin exposure, individuals can support healthy glutathione levels naturally. However, it is essential to consult with a healthcare professional
Glutathione has a wide range of health benefits it helps to fight against various infections, helps to reduce the impact of diabetes, improves heart function, improves skin health, etc. So make sure to have enough glutathione in your diet.
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Informative… Keep posting more and more frequent….. Can you please post something for health in summers
please post more health tips