The Good Stuff Nutrition Series - Glutathione
- TheGoodStuffHippieBus
- Oct 10, 2021
- 3 min read
Just a quick introduction to the Nutrition Series... I'm currently studying Holistic Nutrition and because I also have a more-than-full-time regular job, my blog posts have been few and very far between. Sadness. I'm not a fan of sadness, so I decided to start posting some of my homework assignments as blog posts... win! :) Hopefully you enjoy them and learn some Good Stuff about nutrition, too!
Glutathione – How Do I Love Thee? Let Me Count the Ways
Sit back and relax because there are a lot of ways to count, and I’m sure there are many more yet to be discovered! Glutathione is responsible for a lot of love-invoking energy within the amazing, galaxy-like realm of the human body… let’s take a look at a few!
Glutathione is an antioxidant. What I love about antioxidants is that they eliminate cell-damaging free radicals by giving up some of their electrons. How loving and selfless is that? In doing this, the free radical is transformed into a stable and productive molecule, and its chain reaction of destruction is halted. Selfless love heals, y’all! :)
While there are many antioxidants, glutathione is known as the ‘chief’ or ‘master’ antioxidant, as it is found in every cell of our body. As well as quelling free radicals, it also regenerates Vitamins C and E, both of which perform antioxidant roles. In return, Vitamin C reduces oxidized glutathione back to its active form… check out that synergy!
Because glutathione is so abundant and effective at fighting free radicals, it is a big help to the liver. This first line of defense plays an active role in detoxification, which is one of the liver’s main functions. With all these helpers, the liver performs its tasks more efficiently. High-5s for Teamwork!
Glutathione is not only active in both Phase I and Phase II detoxification, but it also attaches to exotoxins, things that enter the body from the environment, and ushers them out. Bye bye toxins!
In addition to assisting the liver via antioxidant and detoxification efforts, glutathione also improves insulin resistance. While I couldn’t find a clear explanation on how, it is clear that insulin resistant patients are low in glutathione. This is important to the liver because insulin resistance results in increased fat deposits, leading to Non-Alcoholic Fatty Liver Disease and sometimes Non-Alcoholic Steatohepatitis.
With all of these great benefits of glutathione, you may be wondering how you can make sure you have an abundance. I just so happen to have some tips!
· Consume sulfur-rich foods, as these are required for glutathione synthesis. These include cruciferous vegetables, onion and garlic.
· Selenium is also required for glutathione activity, so include brazil nuts and brown rice regularly.
· Increasing vitamin C will not only help preserve glutathione by performing the role of an antioxidant, it also helps to reduce oxidized glutathione back to its active form.
· Eat foods rich in glutathione: spinach, avocado, asparagus and okra are some great sources.
· Milk thistle supplementation. Look for the compound silymarin, as this increases glutathione and has antioxidant properties.
· Sleep! This is so important on so many levels. Lack of sleep decreases glutathione levels… nobody has time for that.
· Exercise – it’s been shown that cardio and weight training together increase glutathione more than each individually. There’s that synergy again… better together!
· Alcohol in moderation. There are lots of reasons to keep this in moderation, one very important one is that too much of it decreases glutathione. So, go with the short Everything Rhymes With Orange next time, rather than the tall. (Found my favorite beer! Moderation is my friend). Side note: Go ahead and take some extra B vitamins while you’re at it, because alcohol decreases those, too. Your mitochondria will thank you!
Glutathione is so important, especially with the current environment in which we’re living. Do your liver and your immunity a huge favor and be intentional with increasing glutathione in your life!
Peace, Love and Health to you, Friends!
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