Glutathione is a molecule made up of the amino acids glutamic acid, cysteine and glycine, which is produced in the body’s cells, which is why it is very important to eat foods that favor this production, such as eggs, vegetables, fish or chicken, for example.
This peptide is very important for the organism, as it exerts a strong antioxidant action, important for the protection of cells from oxidative stress, and also has a very important role in the biotransformation and elimination of chemical substances from the organism.
what properties
Glutathione is responsible for exercising the following functions in the body:
- It exerts anti-oxidant action, responsible for neutralizing free radicals responsible for causing oxidative damage to cells. In this way, it helps to prevent diseases such as diabetes and cancer and prevent premature aging;
- Participates in protein synthesis;
- Participates in DNA synthesis;
- Strengthens the immune system;
- Helps the liver and gallbladder to eliminate fat;
- Participates in biotransformation and elimination of toxins from the body.
How to increase glutathione production
Glutathione can be reduced during periods of stress, poor diet and can even decrease with aging. Therefore, it is very important to consume foods that favor its production in the body.
To increase the production of glutathione, it is important to consume foods rich in sulfur, which is an essential mineral for its synthesis and which is part of the structure of the amino acids that compose it: methionine and cysteine. These amino acids can be found in foods such as meat, fish, eggs, cauliflower, vegetables, onions, garlic, Brussels sprouts and broccoli, for example.
In addition, foods with vitamin C, such as citrus fruits, papaya, kiwi fruit and strawberries, also contribute to the increase in glutathione, as vitamin C plays an important role in maintaining its levels by also participating in the fight against free radicals.
Although the body produces glutathione, it can also be found available in foods such as avocados, asparagus, and spinach. However, these foods are not as effective in increasing glutathione in the body because it is difficult to absorb and can be destroyed when food is cooked.
Glutathione Supplements
In addition to food, there is the alternative of supplementing with glutathione, which can be justified in cases where the levels of this peptide are low.
Another way to supplement glutathione is by taking Whey protein supplements, which consist of isolated milk proteins that contain the precursor amino acids for glutathione.
