17/09/2022
Tips for Boosting Glutathione Levels in your body... š
Below are my top tips for boosting glutathione levels.
Eat sulfur-rich foods. Glutathione contains a sulfur chemical group, which is kind of like its secret weapon. Sulfur is a sticky, smelly molecule that acts like flypaper in the bodyāall the bad things stick to it, including free radicals and toxins like mercury and other heavy metals. The main sources of sulfur-rich foods are cruciferous vegetables and allium vegetables like onions, garlic, shallots, and leeks.
Pro-tip: Crush or chop vegetables to activate their glucosinolates, the bioactive molecules that increase glutathione enzyme activity. Stick to steaming or eating raw for maximum benefits.
Eat selenium-rich foods. We need selenium to power glutathione peroxidase (GPX), the enzyme that removes free radicals inside the cell. A study in The American Journal of Clinical Nutrition found that eating two Brazil nuts, one of the richest sources of selenium, a day was enough to increase GPX.
Eat foods that contain B vitamins. We need riboflavin (B2) to power glutathione reductase (GR), the enzyme responsible for recycling glutathione. Grass-fed meats, pasture-raised eggs, chicken, wild-caught salmon, and leafy greens are excellent sources.
Antioxidants. Vitamin C and vitamin E are also involved in recycling glutathione. Leafy greens, citrus fruits, and kiwi are excellent sources of vitamin C. Nuts, seeds, and avocado contain vitamin E.
N-acetyl-cysteine. Cysteine is the rate-limiting amino acid needed to make glutathione. You can get cysteine from eating pasture-raised chicken, turkey, eggs, grass-fed dairy products, and sunflower seeds. Or, you can take a NAC supplement.
Alpha-lipoic acid. Like glutathione, alpha-lipoic acid (ALA) is an antioxidant made by the body. It recycles vitamin C and E, helps with glucose metabolism, supports the nervous system, and overall liver function. ALA is found in grass-fed meats, organ meats, broccoli, tomatoes, and Brussels sprouts. You can also get ALA in supplement form.
Also, make sure to exercise your way to more glutathione. Exercise boosts glutathione.
Good quality sleep. Chronic lack of sleep actually depletes glutathione levels.
