Everyone desires a radiant, healthy complexion. In its pursuit, we often focus on external solutions like expensive creams and serums, however, the secret to truly glowing skin might lie deeper within. Enter glutathione - a powerful antioxidant, naturally produced by our bodies that plays a vital role in maintaining healthy, radiant skin. Let us understand the role natural glutathione plays in our skin and learn how to increase glutathione for a natural healthy glow.
Glutathione: The Master Antioxidant
Glutathione, also known as GSH, is a tripeptide consisting of three amino acids: glycine, cysteine, and glutamic acid.
Often called the ‘master antioxidant’ natural glutathione plays a vital role in tissue repair, protein synthesis, and immune system support.
Glutathione is the primary antioxidant for the cells, protecting them from damage-causing free radicals. Our bodies produce these unstable free radicals, as a result of various processes, including metabolism and exposure to environmental toxins. Free radicals can harm healthy cells over time, resulting in several problems like dull skin and premature aging. Natural glutathione fights the free radicals and protects the cells.
How Natural Glutathione Improves the Skin’s Health
Let us understand natural glutathione’s role in maintaining the skin’s health.
#1 Combats Free Radicals
Glutathione neutralizes free radicals, preventing damage to skin cells that can lead to wrinkles, fine lines, and hyperpigmentation.
#2 Detoxification
It helps in the detoxification process of the body. Natural glutathione aids in eliminating harmful toxins and pollutants that can contribute to a dull and uneven skin tone.
#3 Melanin Production
Glutathione is linked to the regulation of melanin production in the skin. Balanced melanin levels contribute to an even skin tone and a brighter complexion.
#4 Skin Cell Renewal
Glutathione promotes healthy skin cell renewal, leading to a more youthful and radiant appearance.
The Silent Thieves of Natural Glutathione & Your Skin’s Glow
While our bodies naturally produce this antioxidant, several factors can deplete the levels of natural glutathione. Let us look at some of these culprits.
1.Aging: Glutathione production naturally declines with age.
2.Stress: A rise in stress levels can significantly deplete glutathione levels in the body.
3.Poor Diet: A diet that lacks essential nutrients like proteins and vitamins can hinder natural glutathione production.
4.Sun Exposure: Excessive sun exposure can damage skin cells depleting natural glutathione levels.
5.Alcohol and Smoking: These habits create oxidative stress and deplete glutathione stores.
6.Environmental Toxins: Exposure to pollutants and toxins can tax the body's detoxification system, reducing glutathione.
How to Increase Glutathione: Natural Ways to Boost Glutathione
Since this antioxidant is produced in the body naturally, there are various ways to increase it for radiant skin. If you are wondering how to increase glutathione naturally, these simple tips will help you.
#1 Balanced Diet
Include a nutritious balanced diet high in whole grains, fruits, and vegetables. Essential nutrients found in these foods, such as vitamins C and E, aid in the production of glutathione.
Here are some vegetables and fruits that help in boosting glutathione.
- Broccoli
- Brussels sprouts
- Cauliflower
- Kale
- Mustard greens
- Garlic
- Almonds
- Strawberries
- Citrus fruits
- Papayas
- Kiwis
- Bell peppers
- Brown Rice
- Brazil Nuts
- Avocado
Eggs, red meat, fish, and poultry also contain sulfur-containing amino acids (cysteine and methionine) which can be included in your diet if you are non-vegetarian.
Glutathione Trivia: Did you know, that avocado has the highest amount of glutathione? One medium size avocado contains approximately 19mg of glutathione.
Consider including avocado in your diet. Enjoy them in a smoothie or just mash it up and add on your multigrain toast!
Also read - Glutathione rich foods
#2 Supplement With Whey Protein
One particularly significant amino acid that is involved in the synthesis of glutathione is called cysteine. Foods high in cysteine, like whey protein, may boost your levels of glutathione.
#3 Consume Turmeric
Turmeric contains a strong anti-inflammatory substance, curcumin, that may raise glutathione levels and benefit your skin health. Add turmeric to your curries or enjoy turmeric milk to reap the benefits of this root to boost the levels of natural glutathione.
#4 Manage Stress
Natural glutathione levels are dramatically lowered by ongoing stress. To control your stress levels, try stress-reduction methods like yoga, meditation, or deep breathing exercises.
#5 Limit Consumption of Alcohol
Did you know, that celebratory glass of wine is affecting your complexion? Alcohol produces abundant free radicals, which are known to harm skin cells and deplete glutathione reserves. Moreover, drinking alcohol damages your skin by impairing the body's ability to synthesise new glutathione. This results in more wrinkles, a duller appearance, and a slower healing process. Thus, keep in mind that moderation is the key to maintaining a radiant and healthy complexion the next time you reach for a drink.
#6 Stop Smoking
Smoking is not just harmful to your lungs, it's bad for your skin too. Smoking can deplete the natural glutathione levels leaving the skin vulnerable to free radical damage. Smoking, moreover, can increase wrinkles and dullness in the skin.
#7 Stay Hydrated
Maintaining adequate hydration is crucial for general well-being and detoxification, both of which tangentially boost glutathione levels. Water is your best beverage throughout the day.
#8 Take Glutathione Supplements
Glutathione supplements like health gummies with glutathione are an easy and healthy way to boost the levels of natural glutathione in your system. They can help you get glowing skin, and help the body to detoxify.
Remember consistency is the key. Overnight results are difficult when searching for answers on how to increase glutathione. Stick to a healthy balanced diet, make necessary lifestyle changes, and stick to them for three months to notice changes. A glutathione gummy can show results within 60 days.
The antioxidant glutathione is a formidable ally for the body’s immune system. It plays a pivotal role in safeguarding cells from oxidative damage. Additionally, glutathione aids in the recycling of other antioxidants, such as vitamins C and E.
In addition to supporting liver function, promoting skin health, and helping neutralize free radicals, it may also help manage specific medical conditions.
Ref: https://www.cancer.gov/publications/dictionaries/cancer-drug/def/glutathione