15 ways to increase your glutathione level are facts based discovery bearing in mind its importance in our living process. Yes they’re 15 ways to increase your glutathione level and that’s what we will be talking about here and i believe at the end of this write-up we will all be happy.
Before we proceed to discuss the 15 ways to increase your glutathione level, there’s need for you to have understanding about what glutathione is all about and it importance in as we age in life.
Glutathione functions as an antioxidant in the body. It helps to destroy free radicals and remove harmful substances from the body. It is required for metabolic and biochemical reactions, such as DNA synthesis and repair, protein synthesis, prostaglandin synthesis, amino acid transport, and enzyme activation.
Thus, every system in the body can be affected by the state of the glutathione system, especially the immune system, the nervous system, the gastrointestinal system and the lungs.
As people age or experience disease, glutathione levels in the blood decrease, causing a reduction in this life-sustaining antioxidant. Dietary sources of glutathione are therefore necessary to replenish, stores and avoid losses.
The 15 Ways To Increase Your Glutathione Level.
Below are the listed 15 ways to increase your glutathione level
# 1. Include Dietary Source of Α-Lipoic Acid:
A-lipoic acid restores glutathione levels. It has been clinically proven to restore glutathione levels as well as lymphocyte function in HIV patients. It is a robust antioxidant produced by every cell in the body. A few of the most crucial alpha lipoic acid benefits are associated with its antioxidant activity and incredible capability to maintain good glutathione levels. Hence, alpha lipoic acid is regarded a cofactor of glutathione production.
# 2. Get plenty of folate, vitamin B6, and vitamin B12 (as methylcobalamin):
These nutrients play a key role in methylation (a process in which one molecule passes a methyl group—a carbon atom linked to three hydrogen atoms—to another molecule). If you’re not into chemistry, all you need to know is that proper methylation is absolutely crucial among the 15 ways to increase your glutathione levels.
# 3. Milk thistle:
Milk thistle has been in use for centuries. Traditional folk medicine has focused heavily on milk thistle as a treatment for immune dysfunction. Particularly, silymarin, which is a potent flavonoid obtained from the milk thistle plant, is popular for repairing liver damage.
Scientists reveal that milk thistle has incredible healing capabilities since it increases glutathione. Hence, milk thistle protects the liver from toxins, especially in the case of alcoholics.
# 4. Fruits And Vegetables:
Fruits and vegetables are also good dietary sources of glutathione. In order to receive the most glutathione from fruits and vegetables, it is important to consume them fresh, not cooked or processed. Cooking and processing will decrease the bioavailability of glutathione in these foods. In addition, glutathione levels vary widely among fruits and vegetables due to environmental factors and the plant’s phase of development.
Fruits and vegetables containing the most glutathione per serving include: asparagus, potatoes, peppers, carrots, onion, broccoli, avocados, squash, spinach, garlic, tomatoes, grapefruit, apples, oranges, peaches bananas and melon.
# 5. Eat high-quality lean protein.
Since your body makes its own glutathione, you can aid its production by eating foods that will help your body make more of it. Glutathione is composed of three amino acids — cysteine, glycine and glutamic acid. These amino acids are present in high quality lean protein sources, so eating high quality lean protein will help your body to make more glutathione.
Make sure that your diet includes high-quality lean protein sources such as lean poultry; whey protein; soy protein; antibiotic and hormone-free dairy products; and yogurt. Aim for two to three servings per day.
# 6. Drinking coffee are one among the 15 ways to increase your glutathione level:
In one trial, researchers asked volunteers to drink five cups of coffee per day for a week. Compared to controls, the coffee drinkers increased their plasma glutathione by 16%. A separate group of researchers analyzed data from 26 studies and concluded that “coffee consumption can increase glutathione levels and improve protection against DNA damage.
# 7. Add more spices to your diet:
Some spices — like turmeric, cinnamon, cumin, and cardamom — have compounds that can assist in restoring healthy levels of GSH and boost the activity of GSH enzymes.
Curries often feature cumin, turmeric, and cardamom. Try a curry recipe to incorporate more of these spices into your diet. Cinnamon is easy to incorporate into your diet. Sprinkle a little on your morning coffee or on a bowl of ice cream.
# 8. One of the 15 ways to increase your glutathione level is to Increase your selenium intake:
Selenium elevates the levels of glutathione peroxidase — the cysteine molecule appearing in the process of digestion of plants grown in selenium-rich soil contributes to GSH production. In other words, it is necessary to form glutathione-containing enzymes.
Foods rich in selenium include sunflower seeds cereals, oats, Brazil nuts, walnuts, legumes, tuna, beef, poultry, cheese, eggs, turkey, chicken breast and brown rice.
# 9. Benefit from NAC
NAC is a miraculous cure for asthma since N-acetyl cysteine relieves the frequency and intensity of respiratory attacks. It successfully boosts glutathione and thins bronchial mucus. Only recently, it has been proven beneficial for treating neuro-cognitive issues like compulsive behaviors, addiction, bipolar disorder and schizophrenia. Since it contains the amino acid cysteine as well as sulfur, NAC function`s as a precursor to glutathione.
# 10. Eat Foods Rich in Methylation Nutrients:
Researches reveal that methylation ingredients have a major role in helping our body produce glutathione. By consuming foods rich in Vitamins B6, B9, B12 and biotin, we can ensure our body remains in a good shape to produce glutathione. Some foods rich in folate are asparagus, spinach, beets, okra, beans, lentils, seeds and nuts.
# 11. Drink Up Some Bone Broth:
Bone broth is a nutritious food, thanks to its high concentration of anti-inflammatory amino acids and minerals. In addition to its gut-healing capabilities, it has significant amounts of glycine, which is one of the building blocks of glutathione.
# 12. Exercising regularly is among the 15 ways to increase your glutathione:
A good exercise regime guarantees raised levels of glutathione. Exercise acts as a minor stress on your body when you don’t overdo it to complete exhaustion. It improves the body’s detoxification abilities and supports good immunity. Perform aerobic exercises like jogging or walking and take up a sport to naturally boost glutathione production.
# 13. Reduce Alcohol Intake:
Along with considering the food we ingest, we must reflect on harmful toxins that may be depleting glutathione. Limiting alcohol consumption is an obvious way to reduce toxin load, subsequently keeping glutathione running at an efficient and optimal level.
# 14. Melatonin:
Though well-known and utilized to manage and treat insomnia and sleep disorders, melatonin has also been shown to effectively raise GSH levels in many tissues including those of the brain, liver, muscle and blood serum. Though there are a few select sources of melatonin, such as tart cherries, it is mostly taken as a supplement.
# 15 Beef Liver:
Beef liver boosts selenium and production of glutathione. Selenium elevates the levels of glutathione peroxide. Selenium is necessary for the formation of glutathione-containing enzymes. It is recommended you eat beef liver from local grass-fed, organic cows as it is highly effective in boosting glutathione levels.