Glutathione: what is it and what is this antioxidant for?

Have you heard of glutathione ? This antioxidant plays an important role in health and well-being. Its focus is protecting our cells from damage and strengthening our immune system.

Here, we'll explain what glutathione is, what it's for, how to increase it, and which foods and supplements can help with this process!

Glutathione is an antioxidant naturally produced by our bodies . It is made up of three amino acids (glycine, cysteine, and glutamate) and is present in almost every cell, but it stands out for its important role in protecting against oxidative stress .

Glutathione is essential for several functions in the body, such as:

• Reduction of inflammation: Acts in the regulation of inflammatory processes, protecting against some diseases.

• Detoxification: Helps the liver eliminate toxins.

• Strengthening the immune system: Contributes to the production of white blood cells, which fight infections.

• Cellular Protection: Neutralizes free radicals and helps regenerate other antioxidants, such as vitamins C and E.

• Brain Health: Reduces the risk of neurodegenerative diseases, such as Alzheimer's and Parkinson's, due to its protective effect on nerve cells.

Although our bodies produce glutathione naturally, factors such as aging, stress, poor diet, pollution, and excessive medication use can reduce its levels.

However, there are some strategies that can help increase glutathione levels in the body:

1. Healthy Eating: Consume foods rich in nutrients necessary for glutathione production (we'll talk about them shortly!).

2. Regular Exercise: Engaging in moderate physical activity stimulates the natural production of antioxidants.

3. Adequate Sleep: Getting good sleep helps your body recover and maintain glutathione levels.

4. Avoid Exposure to Toxins: Reduce alcohol consumption and avoid ultra-processed foods.

Some foods are rich in glutathione precursors or help stimulate its production!

• Cruciferous Vegetables: Broccoli, cauliflower, kale, and cabbage contain sulforaphane, which activates glutathione production.

• Garlic and Onion: Sources of sulfur, essential for the synthesis of glutathione.

• Fruits Rich in Vitamin C: Orange, kiwi, strawberry and papaya help regenerate glutathione in the body.

• Lean Meats and Eggs: Provide cysteine, an amino acid crucial for the production of glutathione.

• Nuts and Seeds: Brazil nuts and sunflower seeds are good sources of selenium, which enhances the action of glutathione.

• Green Tea: Rich in catechins, compounds that help increase levels of this antioxidant.

For cases where diet and lifestyle aren't sufficient, glutathione supplementation can be a valuable option. However, it's important to consult a healthcare professional (doctor or nutritionist) to ensure they provide you with all the support you need! The ideal dose may vary depending on individual needs.

Supplementation may be beneficial for people with deficiencies in this antioxidant, such as those exposed to high levels of oxidative stress, those with chronic diseases, or high-performance athletes. Glutathione can be found in liposomal form (better absorption) or in reduced form (L-glutathione).