If you’re a user of Gluta-C skin whitening products and have noticed their amazing effects on your face and body, chances are, you’re asking yourself:
Are there natural ways to increase glutathione in your body? Or can I enhance the effect of my glutathione products through diet, exercise, or other healthy lifestyle habits?
The answer is a big yes!
As you already know, glutathione – composed of glutamine, glycine, and cysteine, three naturally occurring amino acids – is produced naturally by your body. Glutathione levels can rise and fall depending on your lifestyle, or how you manage food intake, illness, infections, and stress.
This means two things:
- Having a good diet and lifestyle habits will help you maintain healthy levels of glutathione in your system;
- Steady levels of glutathione can help your body renew, brighten, and protect your skin against premature aging from the inside out.
Want to know how to get the most of glutathione? Read more to learn how to naturally increase the glutathione levels in your body!
1. Eat foods rich in glutathione
Human bodies produce glutathione naturally, but there are many healthy, glutathione-rich foods for skin whitening that you can add to your diet.
- Avocado, asparagus, cruciferous vegetables such as cabbage and broccoli
- Spinach, okra, chives, garlic, tomatoes, walnuts, and almonds.
Just take note that storage, cooking, and food handling can decrease glutathione levels anywhere between 30 to 60 percent, so consume as much natural glutathione-rich foods as you can raw and as fresh as possible. And, like all foods, these should be eaten in moderation.
2. Increase your intake of vitamin C
Vitamin C (ascorbic acid) is another important antioxidant. One of its key functions is to protect the body supply of other antioxidants, including glutathione.
Fortunately for us, many of the glutathione-rich foods for skin whitening we mentioned above (cruciferous vegetables, especially) also contain good amounts of vitamin C. Here’s a list of fruits and vegetables with the highest amounts of vitamin C:
- Guava, kiwi, strawberries, oranges, calamansi, pineapple, papayas, and tomatoes
- Kale, green and red bell peppers, sweet potatoes, and snow peas.
If you prefer taking supplements, aim for 500-1,000 mg of vitamin C a day.
3. Consume foods rich in sulfur
Sulfur is a mineral in two amino acids: cysteine and methionine, which are found in plant and protein foods such as red meat, fish, and poultry. It is a vital mineral requirement for the production of glutathione in the body.
Research indicates that eating sulfur-rich foods increases glutathione levels. Some of the best sources of sulfur include:
- beef, fish such as yellow-fin tuna (tambakol), chicken or turkey, eggs
- mustard greens, cabbage, spinach, and watercress
- garlic, onions, and shallots
- cheese, like cheddar or parmesan.
4. Add selenium to your diet
Selenium is an essential mineral that helps fight free radicals and boosts the amount of glutathione in the body, but it also helps fight mental (or cognitive) decline, reduce cancer, heart disease, and kidney disease, and boosts the immune system.
To increase the amount of selenium in your diet, consume:
- more whole grain and dairy products, like milk and yogurt
- tuna, sardines, eggs, oysters, chicken, shiitake mushrooms, and sunflower seeds.
In supplement form, go for 400mg a day.
5. Take Turmeric
Turmeric extract isn’t a fad – it’s the real thing! Curcumin, the active ingredient in turmeric, has important antioxidant, anti-inflammatory benefits, including the ability to increase glutathione levels. It’s also highly popular as a tea or medication for sufferers of arthritis, gout, irritable bowel syndrome, and other gastric ailments.
Turmeric tea, derived from pure turmeric powder, can be drunk once day, and you only need half a teaspoon (2 or 3 grams) in powdered or freshly grated form to enjoy its benefits.
6. Exercise and sleep
One of the ways to increase glutathione levels in your body is to exercise regularly. This activity effectively reduces oxidative stress by increasing your glutathione levels. Thirty minutes of light to medium cardio exercise such as walking and jogging, together with some resistance training is enough to trigger its benefits.
Sleep, too, is essential for good health; without it, you’re open to oxidative stress and the risk of hormonal imbalances. Sleep 7-9 hours a day to keep glutathione levels steady in your system.
7. Reduce your alcohol intake
Excessive intake of alcoholic beverages can prevent glutathione from maximizing its effect on your skin. Studies show that one of the lesser-known effects of alcoholism and excessive alcohol intake is lung damage. This is likely caused by the depletion of glutathione levels in the lungs.
Studies show that healthier lungs have up to a thousand times more glutathione compared to lungs undergoing oxidative stress caused by alcohol use. Therefore, moderating the amount of alcohol you drink can help your body maintain healthy levels of glutathione.
As you can see, changing or improving your diet, sleeping, and exercise habits can do wonders for health and skin! Maximize your efforts with the help of Gluta-C moisturizing whitening soap – and watch glutathione do wonders for your skin, both inside and out.