Glutathione is a tri-peptide, which is a combination of three amino acids. While our body can create it on it’s own, Glutathione or it’s three building blocks are found in our food as well, so we need to make sure to eat food that contains it.
This nutrient is highly important for our health. If you consume the 3 amino acids Glutathione has been linked to respiratory, circulatory and nervous system health. 1 It is essential in building healthy DNA, cells and skin. Apart from it’s body-building capacity, glutathione is also an antioxidant and this is why it has been receieving a lot of attention lately.
COVID-19 as we all know , is a respiratory virus that, while relatively mild most of the time, can cause death if symptoms progress in severity unchecked. Over the past year, research has shown that the progression of COVID is caused by oxidative stress to the respiratory system. This is similar to the cell degradation caused by free radicals.
Glutathione has been shown to be the antioxidant that is best at reducing oxidative stress in the lungs. This has manifested in some significant ways in COVID infection.
It has been discovered recently that the common statistic between patients who are progressing to more severe symptoms had uniformly depleted levels of Glutathione. In other words, as the levels of the antioxidant in the body decreased, the severity of symptoms progressed. This has led scientists to believe that the levels of the antioxidant in the body before infection is indicative of how far the virus will progress. They also believe that Glutathione can prevent fatal Inflammation. The research shows that if you maintain your Glutathione levels, your natural Immunity will be able to fight off COVID infections.
Given this information, as well as what we already know of Glutathione’s importance to health we need to make sure to intake healthy levels daily. 250mg is a recommended amount. Be warned however that excessive amounts will lead to skin whitening!
Avocado is the fruit richest in Glutathione, while Asparagus and Spinach are the best vegetables.
It is possible to increase the body’s production of Glutathione, and supporting this is the best way to ensure that you have this antioxidant at healthy levels.
Research has proven that by increasing your Vitamin C intake to 1000mg leads to an 18% increase in levels of this antioxidant. Vitamin C is another antioxidant that spares the Glutathione from bonding with free radicals, keeping it’s levels higher.
Sulfur intake is also highly important as your body needs this to create Glutathione. Take 1-2mg a day through onions, garlic brocolli and cauliflower to help support production by your liver.
Most important is Selenium, as this mineral is needed for Glutathione to act as an antioxidant and counter oxidative stress. Up to 200mg a day were shown to increase the levels of antioxidant activity in the body. Cereals and Grains contain these.
Below is a table from a study conducted in 2019, with an example of diet and supplementation that supports Glutathione production. 2
Re-order this chart into categories.
It is very important that you eat as much organic food as possible if you want to increase your Glutathione levels. Not only does organic food contain up to 60% more of the antioxidant, chemical residue on conventional produce reduces your Glutathione production.