A compound called glutathione that’s produced in the liver clears toxins from the body — revving energy, honing focus, warding off premature aging, and more. It’s so effective, experts dubbed it “the master detoxifier.” And while a winter spent noshing on rich comfort foods paired with the stress of a busy spring schedule can send your levels of this compound plunging, you can boost your levels. Just…
Snack on kiwi.
Just two of the sweet-tart fruits supply more than twice as much vitamin C as a medium orange. That’s key, since research from the American Journal of Clinical Nutrition found that when folks increased their C intake, they lifted their glutathione levels.
Why does it work? The vitamin helps the body recycle glutathione to safeguard against shortfalls. Not a fan of kiwi? Guava, cantaloupe, acerola cherries, broccoli, and bell peppers are also full of C.
Season chicken with turmeric.
The curcumin that gives turmeric its vivid color brims with compounds that fight the cell damage that can hamper glutathione levels. In fact, researchers from Ujjain, India found enjoying the spice daily increases glutathione production. For a tasty boost, try seasoning chicken with a sprinkle of turmeric and black pepper before cooking (pepper optimizes turmeric’s absorption).
Stroll a flea market.
Scientists say exercise activates enzymes that aid in glutathione production, raising levels of the compound by an impressive amount. And while experts advise moving for 30 minutes a day to get the benefits, you don’t need to do it all at once. Mark Hyman, MD, says three 10-minute bouts, like browsing a flea market, work just as well.
Consider a supplement.
For years, experts didn’t recommend supplemental glutathione since it’s quickly destroyed by digestive enzymes. But Penn State scientists found a workaround: People who took 500 milligrams of liposomal glutathione daily increased their levels by 40 percent in two weeks. When glutathione is encased by liposomes (fatty compounds), it’s protected from stomach acids. One to try: Core Med Science Liposomal Glutathione, 500 milligrams (Buy from Amazon, $41.99).
Note: Always check with your healthcare provider before starting a supplement.
This article originally appeared in our print magazine, Woman’s World.