Content
Glutathione is a molecule made up of the amino acids glutamic acid, cysteine and glycine, which is produced in the body's cells, so 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 body.
What properties
Glutathione is responsible for exercising the following functions in the body:
- Exerts anti-oxidant action, responsible for neutralizing free radicals responsible for causing oxidative damage in cells. Thus, it helps in the prevention of diseases such as diabetes and cancer and in the prevention of premature aging;
- Participates in protein synthesis;
- Participates in DNA synthesis;
- Strengthens the immune system;
- Helps the liver and gallbladder to eliminate fats;
- Participates in the biotransformation and elimination of toxins from the body.
How to increase glutathione production
Glutathione may be reduced during periods of stress, poor diet and may even decrease with aging. Therefore, it is very important to consume foods that favor their 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 like 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 and strawberries, also contribute to the increase in glutathione, since vitamin C has 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 avocado, asparagus, spinach. However, these foods are not as effective for increasing glutathione in the body because it is hardly absorbed, and can be destroyed when cooking food.
Glutathione Supplements
In addition to food, there is an alternative to 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 proteins isolated from milk that contain the precursor amino acids of glutathione.
Created by: Tua Saúde Editorial Team
Bibliography>
- SCHMITT, Bernard. Effects of N-acetylcysteine, oral glutathione (GSH) and a novelsublingual form of GSH on oxidative stress markers: A comparativecrossover study.. B. Schmitt et al. / Redox Biology. Vol.6. 198-205, 2015
- ORTHOMOLECULAR PRODUCTS. L-Glutathione. 2017. Available at:. Accessed on 09 Apr 2020