Your liver produces glutathione — a compound dubbed “the master detoxifier” — that excels at shuttling toxins out of the body. Research shows having adequate stores of this key compound boosts immunity, energy, and fat burning. But body levels of glutathione dip with age and continue to decline, leaving many of us lacking. The good news: Boosting levels is easy! Here are some natural ways to boost your glutathione and feel great.
Linger Over Coffee
Feel like pouring yourself another cup on chilly mornings? Go ahead! Italian research found sipping two cups of the brew daily lifts glutathione levels. Coffee’s caffeine boosts levels of enzymes involved in production of the compound. Opt for a dark roast when possible. In a German study, it increased levels more effectively than light roasts.
Enjoy Pizza This Way
A cauliflower crust pizza brims with sulforaphanes — compounds that doubled cells’ production of glutathione, according to a study out of Italy. Plus, topping your pizza with garlic provides an added boost, thanks to sulfur compounds. In fact, research suggests eating garlic can boost levels of the detoxifier. Other smart picks include broccoli, Brussels sprouts, cabbage, and kale.
Visit a Fall Fair
Danish research reveals the exercise you get meandering the aisles triggers a form of “good stress” (called hormesis) that increases glutathione. And while moving for 30 minutes daily delivers the benefits, you don’t have to do it all at once. Three 10-minute bouts of walking around your yard to bask in fall beauty will do the trick too.
Consider This Combo
A UK study suggests taking NAC (n-acetylcysteine, an amino acid the body uses to make glutathione) raises levels. The expert-recommended dose is 600 milligrams a day. For an added boost, pair NAC with quercetin. The compound protects against cell damage that can hamper glutathione production. In a Norwegian study, it increased glutathione by up to 50 percent.
This article originally appeared in our print magazine, Woman’s World.