December 4, 2022 - EyeClarity Blog
I have spoken about the value of glutathione for systemic, metabolic, and eye health in other video blogs and podcasts. Now it’s time to review its place in eye health.
A 2017 study showed that glutathione levels were lower in lenses with cataracts compared to healthy lenses. Lowered glutathione levels applied to both nuclear and cortical cataracts[1].
In 2015, researchers did a meta-analysis, which is a study of the studies that have been done to ascertain how lowered glutathione levels may increase cataract risk, especially the posterior subcapsular cataracts. The report confirmed the hypothesis.[2]
Glutathione is not only an important ingredient for eye health, but this master antioxidant helps improve immune health and is a catalyst for removing toxins from the body.
Here are ways you can improve glutathione in the body:
- Increase the trace mineral sulfur which is found in many foods: garlic, onions, leeks, broccoli, brussels sprouts, shallots, kale, and collard greens.
- Add selenium to your diet. This trace mineral helps stimulate glutathione peroxidase which is responsible for removing toxins from the cells. Sources include wild caught salmon, grass-fed beef or brazil nuts.
- B vitamins are essential for stimulating the methylation process which helps in producing and recycling glutathione. Pasture-fed eggs, grass-fed meats, wild caught salmon, and leafy green vegetables are foods that contain Vitamin B. You can also take a B complex that contains methyltetrahydrofolate (folate) and methylcobalamin (B12).
- Vitamins C and E help in recycling glutathione. Foods like kiwis, citrus fruits, and leafy greens are good sources of vitamin C. Avocados, nuts, and seeds are excellent sources of Vitamin E. Liposomal or buffered Vitamin C, and the tocotrienol form of Vitamin E are other sources to consider.
- ALA (alpha lipoic acid) is another antioxidant produced in the body. It is a powerful antioxidant that gets rid of oxidative stress. ALA is helpful because it helps in the production of glutathione. ALA supports liver health, glucose metabolism, recycles vitamin C and E, and improves nervous system function. Foods include, brussel sprouts, broccoli, grass-fed meats, organ meats, and tomatoes. Consider supplementing ALA as well.
- And finally, cultivate better sleep. Poor sleep habits can deplete your glutathione levels. Good sleep equals better glutathione production.
- NAC (N-acetyl-cysteine) is an important ingredient especially for glutathione! Cysteine is an amino acid helps in the production of glutathione. You can either take a supplement, or get food sources like pasture-raised turkey, chicken eggs, grass-fed dairy products, or sunflower seeds.
- Exercising is a fabulous way for improving glutathione levels. I recommend 30 minutes of daily aerobic exercise like jogging, swimming, brisk walking that boost your heart rate. Add 20 minutes of strength training 3 times a week. Consult with a trainer to help you do a fitness program that will work for you!
To summarize, glutathione is an essential antioxidant that reduces oxidative stress, improves skin health, supports healthy liver function, regulates and manages insulin resistance, may help neutralize auto-immune disease, improve respiratory health, and prevent or neutralize cataracts.
[1]https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5514271/
2https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4514966/
[1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5514271/
[2] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4514966/