Glutathione foods whiten and prevent cancer. 6 great teammates help you.

The little soldier made a great contribution! Many people know that in addition to macronutrients such as carbohydrates, proteins and lipids providing calories and nutrition, maintaining health also requires the assistance of various micronutrients. Glutathione, which is believed to have the effects of whitening, nourishing the skin, protecting the liver and preventing cancer, is one of the nutrients that has received much attention in recent years. However, how to supplement glutathione from food? What other good friends can help it "fire at full power"? Keep reading now!

Antioxidant, metabolism-enhancing glutathione protects your health

Huang Yayu, a nutritionist at Daqian General Hospital, said that glutathione (GSH), also known as glutathione, is a small molecule protein composed of glutamate, cysteine ​​and glycine. It is an important component of the human body's antioxidant enzyme (glutathione peroxidase, GPx for short). It has antioxidant effects and can help healthy cells resist damage by free radicals.

Glutathione can be synthesized by human cells and tissues, with a higher concentration in the liver. Therefore, it also assists the body's detoxification function and is an important detoxifier. Glutathione is also an important auxiliary component of the body's metabolism and is an important contributor to the stability and smoothness of various physiological metabolisms in the human body.

However, the glutathione in the human body will decrease with aging, stress, poor diet and lifestyle habits (such as obesity, smoking, etc.). Many studies have pointed out that insufficient glutathione in the body may increase the risk of cardiovascular, liver and neurodegenerative diseases.

Glutathione is good to eat! Asparagus and avocado are excellent

How can we get enough glutathione from our diet? In principle, according to the recommendations of the 2018 edition of the "Daily Dietary Guidelines" newly released by the National Health Administration, you can get a rich source of glutathione by consuming 3 to 5 plates of vegetables, 2 to 4 servings of fruit, and a moderate amount of meat every day. However, among both vegetables and fruits, which one has a higher glutathione density and should be given priority?

A US study found that asparagus contains significantly more glutathione than other fruits and vegetables.

Nutritionist Huang Yayu said that glutathione is widely present in various foods, with higher content in fresh unprocessed fruits and vegetables and meat. Among fruits and vegetables, Nutrition and Cancer once published an American study pointing out that asparagus, avocado, spinach and okra are all rich in glutathione. Among them, asparagus contains significantly more glutathione than other fruits and vegetables, making it the top representative.

(Information provided by nutritionist Huang Yayu)

Among protein foods, fresh meat (such as beef), milk, eggs, etc. contain more protein. However, vegetables, fruits and protein foods will cause glutathione loss due to high-temperature cooking and long storage time. Therefore, it is recommended to eat fresh fruits and vegetables mainly raw, and avoid high-temperature cooking or frying of protein foods, so as to absorb more glutathione.

Godly teammates assist ~ Glutathione health care is powerful

It is worth mentioning that micronutrients have always had the characteristics of mutual cooperation in the human body. Of course, glutathione is no exception. Nutritionist Huang Yayu reminds that when supplementing glutathione, moderate combination with foods rich in the following 6 nutrients can make healthier:

• Sulfur-containing foods: Since glutathione contains sulfur molecules, it is advisable to choose foods rich in sulfides in the diet, such as cruciferous vegetables (kale, broccoli, etc.), onions, garlic and meat, which can serve as raw materials for the synthesis of glutathione in the body.

• Foods rich in vitamin B6 and B12: Vitamin B6 and B12 are auxiliary nutrients for glutathione. Moderate intake of fish (salmon, saury), red meat, dairy products and eggs is also good for health.

• Foods rich in the mineral selenium: Selenium is an important nutrient for the glutathione antioxidant mechanism. Protein foods (such as seafood, meat, and offal) are rich in selenium.

• Foods rich in vitamin C and vitamin E: Vitamins C and E are important helpers in assisting the antioxidant function of glutathione. Adequate intake of vitamins C and E can help enhance the body's antioxidant function. Fresh fruits (especially citrus fruits), dark green vegetables and nuts and seeds are all good food sources.

Although glutathione helps maintain health, it is still not advisable to consume too much. The daily consumption limit for adults is less than 250 mg.

Glutathione is safe to take up to 250 mg per day

If eating out limits your diet choices and makes it less balanced, and you need to supplement your glutathione with health foods, don’t forget to pay attention to the source and method of intake! In response to this, as early as 2011, the Department of Health, Executive Yuan (now the Ministry of Health and Welfare) announced relevant regulations regarding the use of glutathione as a raw material in health foods, requiring that the glutathione raw materials used in the products must be fermented from Torulayeast; the packaging should be prominently marked in Chinese with the words "People who are allergic to glutathione, pregnant women, breastfeeding women and infants should avoid consumption"; and it is recommended that the daily glutathione intake of the public be limited to less than 250 mg.

In addition, nutritionist Huang Yayu also reminded the public that when purchasing glutathione-related health foods, please pay attention to whether there are complete labels, manufacturer or importer information, manufacturing and shelf life, and related food safety certifications. People with chronic diseases need to consult a doctor to assess whether glutathione supplementation is suitable for them so that they can eat with peace of mind!

【Health Tips】:

Nutrients are the cornerstones of maintaining human health, but health foods are not medicines and eating too much is not good for you. Generally speaking, you should consider eating a balanced diet as the main diet, and supplement it with health foods as needed or by consulting professional medical personnel appropriately, so that you can really eat the right nutrition and stay healthy!