2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
Glutathione is a type of protein that the human body synthesizes from three amino acids - cysteine, glycine and glutamic acid. Glutathione is a vital antioxidant found in every cell of the body, and one of its most important tasks is to maintain optimal cellular function.
Functions of glutathione
As it turned out, glutathione is in every cell, but its highest concentrations are in the liver, heart and muscle tissue. It is rapidly synthesized in the kidneys, liver, gastrointestinal tract and other tissues.
Glutathione directly neutralizes reactive oxygen species, well known as free radicals. This quality makes it perhaps the most powerful antioxidant known so far, which slows down the aging process in the body. Glutathione neutralizes and removes toxins, drug metabolites and heavy metals. Since the kidneys and liver are most exposed to various toxins, the level of antioxidants is normally highest in them.
Glutathione It also acts as an immunostimulant, helping to form phagocytes and lymphocytes - the two main types of cells in the immune system. The functions of glutathione do not end there. It is responsible for the transport and action of some important amino acids and vitamins such as C and E. Glutathione regulates functions such as the synthesis of various proteins and DNA, as well as the activation and regulation of various enzymes in the body.
In some lung diseases such as COPD and bronchitis, glutathione protects the lungs from oxidative processes by reducing secretion and relieving symptoms.
Benefits of glutathione
Like other antioxidants the main role of laziness is to protect cells from free radicals. When there is a serious deficiency of glutathione in the body, a person is at increased risk of cardiovascular disease, inflammatory problems, liver dysfunction, muscle fatigue, cancer and diseases typical of the elderly such as Alzheimer's and Parkinson's.
Unlike other antioxidants, glutathione is intracellular, which means that it exists inside the cells, which gives it the unique opportunity to increase the active action of other antioxidants. In other words, glutathione not only gives its own health benefits, but also optimizes the health benefits of other antioxidants. For this reason, glutathione is often called a major antioxidant.
Glutathione deficiency
The deficit of glutathione does not get sick, but accelerates the aging process in the body and weakens the immune system. Usually when a person is healthy, the body is able to synthesize enough glutathione to cover its daily needs. Over the years, however, production began to decline by about 10-15% every ten years after the 20th year per person.
Apart from all this, lifestyle and diet can also significantly reduce its level. Alcohol, drugs and refined foods have a negative effect. Glutathione can also be depleted of stress - both mentally and physically, and the latter includes weight training.
Smokers are also at risk of deficiency glutathionebecause smoking increases the body's need for glutathione.
Intake of glutathione
Maintaining high levels of glutathione in the body not only slows down the aging process and stimulates the immune system, but also gives more endurance, energy and faster recovery. Directly taken glutathione is not well absorbed because the digestive system breaks it down into its three constituent amino acids, which is why supplements are taken, which are its precursors.
One of the most effective ones is N-acetyl cysteine (NAC). NAC is an acetyl form of the amino acid cysteine, which is much more digestible. The dosage varies from 500 to 2000 mg, and in most cases 500 mg is completely sufficient for antioxidant protection of the body. In people who train intensely with weights or are exposed to stressors and harmful substances, the dosage can reach up to 1000 mg. It is taken with food for better absorption.
Very high levels of NAC are not recommended because it acts as an antioxidant and can cause symptoms such as nausea, vomiting and stomach pain. At the same time, the level of homocysteine, which is considered to be the cause of some cardiovascular diseases, may increase. Generally speaking, a dose above 2000 mg per day will not only not help, but may harm, so it should not be exceeded.
Sources of glutathione
Foods with the highest levels of glutathione It contains blueberries, avocados, broccoli, asparagus, potatoes, green tea, tomatoes, carrots, yogurt, oranges, turkey, pumpkin, salmon, spinach, soy, oatmeal and others. Asparagus is the best source of glutathione of all fruits and vegetables.
Many studies show that long-lived people have a high level of glutathione in the blood, but it decreases with age, which necessitates its intake. People who do not want to take supplements should consume the above foods to ensure their health and longevity. It is important to note that the level of glutathione in cooked foods decreases, so it is best to get it from fresh foods.
