How to Keep Your Glutathione Up with Diet and Supplements
Glutathione is the front line in our body’s defense system. Inactivity, insomnia, pollution, and even healthy aging are just a few pieces of normal life that can increase damaging oxidation and inflammation. In our last post, we covered the lifestyle decisions that can enhance our glutathione. Exercise, good sleep, and getting rid of stressful triggers with yoga or meditation are some of the most powerful ways to decrease oxidative stress.
But what if we don’t have the time to exercise or sleep enough every day? When you’re being pulled from all sides, sometimes it feels impossible to take a moment for yourself, let alone an extra hour for a yoga session!
The good news is: you can keep up a healthy antioxidant system with what you eat too! Eating lots of colorful plants, healthy fats, and cutting out processed foods and sugar are the sure-fire ways to up your antioxidant power.
When all else fails, natural supplements can raise glutathione as well. More is not always better when it comes to antioxidant supplements. In fact, taking high dose vitamin C and E supplements can prevent some of the positive adaptations to endurance training. Yikes! You don’t want your anti-inflammatory supplements to work so well that they block healthy, adaptive inflammation too!
Instead of focusing on antioxidants themselves, we’ll be looking at the supplements that can raise your whole antioxidant system. Plus, we’ll look into the research behind some bunk claims from less trustworthy sources on the internet. Even though we’re taking a look at the research to empower you to make your best decisions, it is still important to discuss any new supplements with your healthcare provider.
How to keep glutathione up with the right foods
- Eat the rainbow. A colorful whole foods diet will help on every level. First, plants are rich in antioxidants. Second, many plants have glutathione or proteins to make more glutathione. And lastly, the natural chemicals in plants can tell your body to make more glutathione by itself. Remember that glutathione is very sensitive to processing (like canning, freezing, and high-heat cooking), so eat these foods fresh to maximize their benefits! To get the most glutathione out of what you eat, try these foods first:
- For plants, fruit is generally higher than vegetables. Apples, pears, bananas, oranges, tomatoes, and watermelon (if you eat enough of it!) have the highest levels.
- For proteins walnuts and almonds are the nut of choice, and most unprocessed meats are good sources.
- Eat your Greens! Whether you want to eat...