Glutathione is the antioxidant "quarterback" of the body. Like alpha-lipoic acid, it's thought to be the most significant antioxidant your body produces naturally.
It uses just three amino acids: cysteine, glycine, and glutamic acid.
Glutathione has several health benefits, including avoiding heart disease, high blood pressure, and diabetes, as well as assisting in healing and immunity. It's ideal to have at least 100mg of glutathione daily to get the maximum benefits.
If you're active and/or over 50, you should consider increasing your intake. This is because as you become older, your body produces less glutathione. When you're active, you usually break down muscle, and it becomes stronger when it heals. One of the glutathione benefits is that it aids in healing (including injury).
Information about cysteine, glycine, and glutamic acid
As previously stated, the amino acids cysteine, glycine, and glutamic acid are used to make glutathione. A little selenium may also help.Cysteine is the most crucial of the three amino acids to make sure you receive enough of. This is because we do not receive enough of it in our diets, and it also includes sulfur. We can't keep so much sulfur in our bodies, so we must accept it through diet.
We'll talk about the most excellent foods that are rich in cysteine a bit later, along with glutathione-rich meals. But first, let's review some of glutathione's benefits.
The following are some of the glutathione's benefits:
Assists in the prevention of various brain illnesses (Parkinson's, Alzheimer's) and brain damage. This is due to the genetic relationship between the two diseases and the importance of glutathione's amino acids in DNA and cellular function. According to one study's remark..."Abnormalities in glutathione metabolism and antioxidant defenses are seen in numerous neurological and mental illness processes."
Cancer prevention is of many kinds. Glutathione has also been found in studies to help with chemotherapy response.
Reduces the effects of aging while extending life. A group of prominent aging experts discovered that those with 20 percent higher glutathione levels had a third lower risk of arthritis, high blood pressure, heart disease, and other age-related disorders.
Here are a few lesser-known glutathione benefits
Protective agent for cells. Glutathione is an effective shield against radiation damage in the skin, lens, cornea, and retina. Vitamin A and Vitamin C are two more essential antioxidants.Allergies. Glutathione, particularly cysteine, increases non-specific immune responses in the body, resulting in more T4 white blood cells. They also aid in the protection of the lungs.
Muscle tiredness is delayed, recovery is improved, and increased energy levels.
HIV/AIDS is being combated. Your immune system becomes weakened as a result of HIV. Glutathione may also protect the immune system from HIV-related oxidative damage.
Vitamins C and E are kept in their active form. As a result, they may continue to be potent antioxidants.
Some of these results are credited to Health.com.
Glutathione Food Sources
Let's talk about the most excellent foods to discover glutathione now that we know what it's suitable for.
Because of the sulfur required, cysteine is known as the "x-factor" in glutathione production.
High protein diets are the most significant dietary sources because they include the amino acids required to create glutathione. When it comes to eating, you have a few options. Glutathione-rich foods and cysteine-rich foods are both excellent choices. Both of these may be found in both plant and animal sources.
And, especially for you, I've included a list of foods rich in glutathione and foods high in cysteine.
Glutathione-rich foods
Note that the quantities are for 3.5 oz (100 g) portions. Sources of animals:
- protein derived from whey
- eggs
- milk
- meat
Sources of plants:
- asparagus
- watermelon
- avocado
- grapefruit
- kale
- cauliflower
- broccoli
- cabbage
- Brussels sprouts (Brussels sprouts)
- strawberries
- omega-3 fatty acids
- Foods high in cysteine
Sources from animals
- pork
- sausage
- chicken
- turkey
- duck
- eggs
- milk
- protein derived from whey
- Ricotta cheese is a kind of cheese made from ricotta cheese.
- cottage cheese is a kind of cottage cheese that is
- yogurt
Plant-based sources
- peppers (red)
- onions and garlic
- broccoli
- sprouts from Brussels
- oats
- granola
- germ of wheat
- lentils that have been sprouted
I'm not sure how much I should have.
You should consume at least 100-200mg of glutathione every day to get the maximum benefits. Because getting this from diet alone might be challenging, supplementing with glutathione is a smart option. Supplementing with glutathione is relatively safe.
Your stomach acid might break down vitamins before your body can absorb them fully. Take them with a meal or aloe juice to get the most out of them.