What is Glutathione? Benefits, What’s In It?
- Glutathione is an important molecule that keeps our body healthy. Having adequate glutathione levels is very important for a healthy life.
- It consists of 3 building blocks: cysteine, glycine and glutamine amino acids.
- It is produced naturally in our body. A healthy individual has up to 10 grams of glutathione in his body. The amount of glutathione that can be taken through food is a maximum of 150 mg per day.
- If there are not many toxins or free radicals in the body, naturally produced glutathione is usually sufficient.
- The higher the glutathione production in the body, the stronger the immunity.
- Glutathione level can be supported with foods rich in zinc, alpha lipoic acid, cysteine and antioxidants, selenium, silymarin, vitamins C and E.
- Mitochondria, a term that we have heard frequently in recent years and that we are now familiar with, can be defined as the powerhouse of cells. Glutathione has an important role in the healthy functioning of mitochondria.
- Mitochondria, which do not function properly, cannot function and are damaged for various reasons, pave the way for the formation of cancer. Toxins and cellular damage prevent the healthy functioning of mitochondria. In this case, the cells begin to use glucose instead of oxygen for respiration. All these factors bring the person closer to cancer step by step.
- When we think of mitochondria, many of us think of Ayşegül Çoruhlu, we are sure of that! In addition to mitochondria, glutathione is a molecule frequently mentioned by Ayşegül Çoruhlu.
- High levels of glutathione prevent diseases, delay the effects of aging, reduce inflammation in the body and strengthen immunity. In summary, glutathione is vitally important for a healthy life.
- Studies have shown that high glutathione levels reduce the damage that may occur in the muscles. In addition, it has been shown that it shortens the recovery process of the muscles and increases muscle strength and performance. High glutathione level prevents the body from storing fat and supports muscle building.
- Glutathione has an important effect on the prevention of cancer, cardiovascular diseases, dementia and many chronic diseases. In addition, it delays the signs of aging.
- It captures free radicals, which are the cause of many chronic diseases, and transfers them to the liver, then renews itself and returns to its task.
- Thanks to these properties, it is referred to as the “main antioxidant”.
What Are the Benefits of Glutathione?
1) Cleanses Toxins and Heavy Metals From The Body
- Glutathione benefits are huge! But first, we want to start with the detox effect, which is its most important task.
- Glutathione cleans toxins and heavy metals that enter our body due to internal and external factors.
- It purifies our body from neurotoxic mercury, cancer-causing arsenic, chemical drugs in fruits and vegetables, hormones in meat and dairy products, copper and even wastes caused by antibiotics and other drugs.
2) Fights Free Radicals
- Many environmental and metabolic factors cause the proliferation of free radicals in our body.
- Free radicals damage our cells, paving the way for many chronic diseases. It weakens our body’s immune system.
- Glutathione neutralizes free radicals by fighting them. It protects our tissues and cells. In this way, it strengthens the immune system and protects our body against diseases.
3) Inhibits Formation of Tumor Cells
- Antioxidant substances and components prevent oxidation in the body.
- Glutathione is a powerful antioxidant. It prevents free radicals from deforming cells.
- In this way, the cells continue to function normally.
- Thus, the path to tumor formation is closed.
4) Reduces Inflammation
- Damage to cells causes inflammation. Inflammation causes serious damage to our body in the long run and causes chronic diseases.
- Glutathione fights inflammation as well as free radicals.
- Thanks to this effect, it protects the body from autoimmune diseases.
5) Reduces Bad Effects of Insulin Resistance and Type 2 Diabetes
- Chronic inflammation and stress are two important factors that cause insulin resistance.
- According to researches; Taking glutathione supplements during type 2 diabetes treatment breaks insulin resistance and reduces inflammation caused by excessive insulin secretion.
6) Facilitates the Treatment of Fatty Liver
- Obesity, poor eating habits and insulin resistance are the main factors that cause fatty liver.
- Studies have shown that glutathione supplementation prevents liver damage and facilitates the treatment of fatty liver disease caused by causes other than alcohol.
7) Reduces the Risk of Getting Cancer
- Oxidative stress disrupts the structure of cells and invites cancer.
- Glutathione, a powerful antioxidant, protects cells and reduces the risk of developing cancer.
- Glutathione also has an important place in cancer treatment. It reduces the harmful effects of chemotherapy and supports cancer treatment.
8) Improves Muscle Performance
- Glutathione, which is produced in the liver and mixed with the blood, protects the liver.
- In this way, glucose, which is necessary for the energy production of the liver, is converted into glycogen and preserved. In case of need, it is converted back to glucose and used in energy production. Thus, the energy of the body increases.
- In studies, it was observed that muscle strength increased when glutathione supplement was taken before sports.
- Glutathione is also effective in relieving muscle and joint problems.
9) Effective in Autism Treatment
- Research shows that; Children with autism have a high inflammation rate and low glutathione levels.
- In children with autism, glutathione supplementation reduces chronic inflammation while at the same time attenuating metabolic problems.
What’s In Glutathione?
- Foods containing glutathione slightly increase the glutathione level in the body. You can support the production of glutathione in the liver by including these foods more in your diet, and also by making some minor changes in your lifestyle.
- Brassica vegetables such as broccoli, cabbage, watercress, brussels sprouts and cauliflower increase glutathione production.
- Sulfur-rich foods such as garlic and onions are known to increase glutathione levels.
- It is recommended to consume foods containing folate, vitamin B6 and vitamin B12, biotin. Liver, black-eyed peas, asparagus, lentils, beets, parsley, avocado, spinach contain nutrients necessary for glutathione production.
- Another nutrient required for glutathione synthesis is magnesium. The amount of magnesium that an adult should take daily is in the range of 490 to 700 mg. The best sources of magnesium are fish, peanuts, spinach, almonds, walnuts, beans, pumpkin seeds, sunflower seeds and pumpkin seeds.
- Zinc deficiency causes a decrease in the level of active glutathione in red blood cells. However, a high level of zinc is also perceived as a toxin by the body. The amount of zinc that an adult individual should take daily is 8 – 11 mg. Shellfish and red and white meat are the best sources of zinc.
- For glutathione production, it is recommended to focus on selenium-rich foods such as Brazil nuts, spinach, eggs, sardines, chicken, flounder, liver, pasture meats and turkey.
- The hormone melatonin, which is responsible for the sleep and wake cycle, is produced by the pineal gland in the brain.
- Melatonin is released into the blood at night. The role of light in its production is great. For this reason, it is recommended to stay away from light sources and sleep in a completely dark environment before going to bed for melatonin release.
- In addition to all these functions, melatonin is a powerful antioxidant. Studies have shown that melatonin has a positive effect on glutathione levels. Nutritionally, cherries are a natural source of melatonin.
- In order to increase the glutathione level, it is recommended to consume plenty of cherries in their season.
- Vitamin C, which supports immunity, also raises the level of glutathione in blood cells and lymphocytes. Grapefruit, orange, kiwi, strawberry, red and green pepper are good sources of vitamin C.
- Vitamin E is an antioxidant that works with glutathione, just like vitamin C. Sweet potatoes, almonds, olive oil, avocados, trout, spinach, pumpkin and sunflower are good sources of vitamin E.
- Black cumin, turmeric, cinnamon and cardamom, known for their antioxidant properties, are spices that support glutathione production.
- Doing intense exercise for 30 minutes at least 3 days a week increases the body’s antioxidant defense and increases the glutathione level.
After talking about the foods that naturally support and increase the glutathione level in our body, it’s time for glutathione supplements:
- Known for its liver cleansing, protective and regenerative properties, milk thistle (silymarin) increases the glutathione level.
- Alpha lipoic acid is a supplement that increases the level of active glutathione in our body. It also increases insulin sensitivity and reduces the symptoms of diabetic neuropathy.
- Another supplement that stimulates glutathione production is N-acetyl-cysteine. It acts quickly, but this effect is temporary, lasting for several hours.
Glutathione is a molecule emphasized by Osman Müftüoğlu. Osman Müftüoğlu explains the foods that stimulate glutathione production as follows:
For those who say what glutathione has, let’s explain it right away. Here are foods rich in glutathione:
- Red pepper
- Bell Pepper (Green)
In Which Situations Is Glutathione Supplement Required?
- Glutathione is produced naturally in our body. However, its production decreases with age. It is known that after the age of 20, natural glutathione production decreases by 10 percent every 10 years.
- In addition, toxins cause a decrease in glutathione production.
- Glutathione fights free radicals. If its production is reduced, our body becomes vulnerable to free radicals.
- Another cause of glutathione deficiency is malnutrition. If the body does not get enough vitamins and minerals, it cannot synthesize glutathione. In addition, glutathione level decreases in cases where the body cannot get the antioxidant it needs.
- Exercising at an excessive level causes the formation of large amounts of free radicals in the body. This situation negatively affects the glutathione level.
- Exposure to light at night suppresses the release of the hormone melatonin. This causes the glutathione level to decrease. Therefore, care should be taken to stay away from electronic devices that emit blue light, such as mobile phones and tablets, and not to use bedside lamps, especially before going to bed.
- Alcohol and smoking reduce the production and level of glutathione.
- Morning hours are the time when glutathione levels are lowest.
The factors that cause glutathione deficiency can be summarized as follows:
- advanced age
- Not enought feeding
- extreme exercise
- chronic stress
- Suppression of melatonin release
- Alcohol and smoking
Glutathione can be supplemented with nutrition. It is also possible to receive glutathione intravenously today. However, intravenous glutathione administration is performed in only a few clinics in our country and is a relatively expensive application. With regular life and detox, glutathione production and level can be increased.