Glutathione: what it is, what its properties are and how to increase it

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 promote this production, such as eggs, vegetables, fish or chicken, for example.

This peptide is very important for the body, as it exerts a strong antioxidant action, important for protecting cells from oxidative stress, and also plays a very important role in the biotransformation and elimination of chemical substances from the body.

What are the properties

Glutathione is responsible for performing 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 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 eliminate fats;
• Participates in the 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 promote 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, legumes, onions, garlic, Brussels sprouts and broccoli, for example.

Furthermore, foods with vitamin C, such as citrus fruits, papaya, kiwi 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 avocado, asparagus, 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 the food is cooked.

Supplements with glutathione

In addition to food, there is the alternative of supplementing with glutathione, which can be justified in cases where levels of this peptide are low.

Another way to supplement glutathione is through the intake of Whey protein supplements, which consists of proteins isolated from milk that contain the precursor amino acids of glutathione.