Food That Can Help Raise Your Glutathione Levels

Are you keeping up with your body’s glutathione needs?

Glutathione is the body’s master antioxidant, having crucial roles in immune function, metabolism, and cell regulation. However, your natural glutathione production declines as you get older, leaving your body lacking this essential antioxidant.

This is where you can step in and help by nourishing your body with foods that help raise your glutathione levels, leaving you in the best health your body can achieve.

Why Glutathione Is Important for Your Health

Glutathione is a master antioxidant and a crucial part of the immune system. It not only helps to keep you healthy in the short-term, but can protect you against chronic disease, making it a crucial part of a healthy lifestyle.

Most notably, as an antioxidant, glutathione protects against oxidative stress, which is characteristic of many inflammatory diseases, chronic diseases, and aging in general.

Some of the other benefits of glutathione include:

• supports the brain
• reduces inflammation and oxidative stress
• improves liver health
• improves the skin
• boosts physical performance and strength
• supports the immune system

With the influence of glutathione on many age-related and chronic diseases, the power this antioxidant holds in preserving your health can be life-altering.

Food You Can Eat to Increase Glutathione Levels

Animal Meats

Animal meats such as poultry, beef, and fish contain the amino acids methionine and cysteine, which are composed of sulfur. Sulfur is notably needed to synthesize glutathione, so increasing your sulfur intake ensures your body has the necessary building blocks to create glutathione.

For those who are vegetarian or vegan, don’t fret; there are plenty of other foods you can consume to help boost your glutathione levels.

Cruciferous Vegetables

Cruciferous vegetables contain a compound called sulforaphane, which makes them another source of sulfur, and one that is plant-based.

Some cruciferous vegetables include:

• brussels sprouts
• broccoli
• kale
• cauliflower
• mustard greens
• watercress

Many studies have shown that eating sulfur-rich vegetables can help increase glutathione levels, which may then reduce oxidative stress in the body.

Citrus Fruits and Other Foods with Vitamin C

Vitamin C is another compound that can help increase glutathione levels. Research has shown that vitamin C can help reprocess glutathione by converting oxidized glutathione into its active form, allowing glutathione to continue protecting the body.

Citrus fruits, along with papayas, strawberries, bell peppers, and kiwis, are a great source of vitamin C.

Studies have shown that taking vitamin C daily increases glutathione in white and red blood cells. While these studies used vitamin C in a supplement, the body generally absorbs vitamins and minerals more efficiently from food, so be sure to eat up!

Selenium-Rich Foods

Selenium is a glutathione co-factor, which means this mineral is needed for glutathione activity.

Some sources of selenium include:

• chicken
• beef
• organ meats
• fish
• brown rice
• cottage cheese
• Brazil nuts

In a study examining the effects of selenium supplements on adults with chronic kidney disease, all participants also showed significant increases in their glutathione peroxidase levels.

Toxicity is possible with selenium, though, with an upper intake level set at 400 mcg per day (with the daily recommended amount being 55 mcg). Because of this, it is crucial to avoid consuming too much selenium. Still, adding selenium-rich foods in moderation remains beneficial and necessary.

Whey Protein

The body relies on certain amino acids to produce glutathione, with cysteine being a particularly important protein. Whey protein is rich in cysteine, which is why it may help increase your body’s production of glutathione.

This claim has been strongly supported by multiple studies showing increased glutathione levels with whey protein consumption.

Foods Naturally Rich in Glutathione

Some foods naturally possess glutathione, such as avocados, spinach, okra, and asparagus.

However, it’s important to note that dietary glutathione is not well-absorbed by the body, which is often why it is recommended to instead consume the co-factors used by the body to make glutathione, boosting the body’s natural production of glutathione. Additionally, storage conditions and cooking can further decrease the amount of glutathione obtained from consuming these foods.

Still, experimental studies have shown that glutathione-rich foods may help decrease oxidative stress.   So while they may not be as effective, these foods are still beneficial to add to your diet.

Season with Turmeric

Although not a food, turmeric is a spice that can be added to food and may help boost glutathione levels.

Turmeric has long been used for medicinal purposes in India, with its benefits stemming from its main component, curcumin.

Many studies have shown that turmeric and curcumin can increase glutathione levels. Researchers believe that these results come from curcumin’s assistance in restoring adequate glutathione levels and improving the activity of glutathione enzymes.

However, it’s worth noting that these results were seen with the use of turmeric extract, which contains a much more concentrated amount of curcumin compared to turmeric in spice form. Knowing this, increasing glutathione levels with turmeric may only be possible when using the extract form. Still, with the many other health benefits turmeric offers, it does not hurt to add this spice to your foods when you can.

Increase Glutathione Levels Through a Supplement

It can be hard to eat enough of these foods every day in order to keep up with your glutathione needs. If you’re looking for a way to supplement these foods and ensure that you are helping your body produce enough glutathione, give Original Glutathione Formula (OGF) a try.

OGF contains crucial co-factors for glutathione, such as NAC, quercetin, and alpha lipoic acid. By providing your body with these building blocks, you support your body’s natural production of glutathione and increase the levels of this master antioxidant.

The choices you make now influence your health for years to come, and OGF offers all your body needs to boost glutathione production and fight oxidative stress. Combine OGF with a well-balance diet, and your health with soar.

References

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