The nutrient, glutathione, is touted by many people as one of the greatest nutritional supplements for preventing countless health conditions, from autism to weight loss and even cancer. But how many of the claims are actually true? I hit the research to get to the bottom of glutathione’s health benefits. Before I share the exciting research, let me first explain some fundamentals about glutathione.
GLUTATHIONE: WHAT IS IT?
Glutathione is a natural compound that is found in all of your cells. It is a potent antioxidant that helps destroy harmful free radicals before they can do damage to your cells, tissues and organs. It is made up of three amino acids, which are the building blocks of protein: cystine, glutamic acid and glycine.
HEALTH BENEFITS OF SUPPLEMENTING WITH GLUTATHIONE
Here are 9 health reasons to supplement with glutathione:
Glutathione Protects Cells, Tissues and Organs from Damage: Because glutathione is a powerful antioxidant, it works to protect your body from damage from free radicals.
It Protects against Fatty Liver Disease: Research in the medical journal BMC Gastroenterology found that glutathione protects the liver against non-alcoholic fatty liver disease.
It Treats Autism: The claims are certainly true when it comes to using glutathione for the treatment of autism spectrum disorders. Research published in Medical Science Monitorfound that glutathione effectively treated the effects of autism-related conditions.
Glutathione Treats Colitis: Research in the journal Digestive and Liver Disease found that glutathione helped to repair colon damage found in conditions like ulcerative colitis.
The Nutrient May Help Protect against Parkinson’s Disease: Research published in the journal Free Radical Biology and Medicine, glutathione was found to help protect the brain cells involved in Parkinson’s disease.
It May Help in the Treatment of Asthma: While there is little research on the use of glutathione in the treatment of asthma, the condition is one in which low antioxidants may play a role. Due to glutathione’s antioxidant capabilities, it may be beneficial to asthmatics.
It May Help Psoriasis: A small study published in The Journal of Clinical and Aesthetic Dermatology found that glutathione was beneficial in the treatment of the skin condition psoriasis.
Glutathione Deficiency May Be Linked to Cancer: In a study mentioned in the online health publication Healthline.com, a glutathione deficiency may be linked to cancer, therefore restoring glutathione may also help to prevent and treat cancer.
It Helps Reduce Insulin Resistance: In a study by researchers at Baylor College of Medicine, scientists found that glutathione supplementation helped address insulin resistance, a condition in which the body stops responding to insulin and which is often linked to diabetes and obesity.
FOODS THAT BOOST GLUTATHIONE LEVELS
Some foods are naturally high in glutathione. They include: asparagus, avocados, okra and spinach. But, eating foods high in glutathione isn’t the only way to increase glutathione levels.
Foods that are rich in sulfur compounds also help to boost glutathione levels. They include cruciferous vegetables like: broccoli, Brussels sprouts, cauliflower, kale, watercress and mustard greens. Garlic, onions and shallots also boost glutathione levels.
Foods that are rich in vitamin C also boost glutathione levels. Some of the best food sources of vitamin C include: red peppers, strawberries, citrus fruits, papaya and kiwis. Eating a diet rich in vitamin C and supplementing with the nutrient can significantly raise glutathione levels. In one study in which adults supplemented with 500 to 1000 milligrams of vitamin C daily for 13 weeks, participants had an average of an 18 percent increase in glutathione levels in white blood cells. Another study found that supplementing with 500 milligrams of vitamin C daily led to a 47 percent increase in glutathione in red blood cells.
Eating selenium-rich foods like Brazil nuts, brown rice, chicken and fish also increases glutathione levels.
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