In response to regular, intense exercising, resting levels of glutathione increases in the body. It neutralizes free radicals generated by intense exercise training. Glutathione helps your beauty too.
written by Dr.sanjana p [v.b]
What is glutathione?
Glutathione is a tripeptide made of glutamate, cysteine, and glycine amino acids which is produced mainly in the liver cells of human body. It is stored as oxidized or reduced form at high concentrations in the most of the body cells. Glutathione levelsvary with exercise.
Gluthathione decreases the oxidative stress during exercise
ROS or reactive oxygen species are free radicals either produced or reaching in our body. We know that glutathione is present in human body in reduced as well as in oxidized form in most of the cells.
Physical exercise decreases the reduced form and increases the oxidized form of glutathione. Glutathione is closely related to exercise related oxidative stress reduction
Intense or rigorous exercise may lead to oxidative stress generating free radicals which are harmful to the body.
Lipid peroxidation is a process happening during oxidative stress, particularly during intense exercise. Glutathione existing within the body cells help to combat oxidative stress caused by free radicals.
Research data points out that a surge in oxidized glutathione happens after rigorous high intensity trainings. Reduced form of glutathione is easily oxidized by reactive oxygen species free radicals. However, later they are get transformed into reduced form again by glutathione reductase enzyme within the cells.
The exact mechanism is as follows:
The reduced form of glutathione levels fall by 13% after the intense exercise; that shows that intracellular glutathione is utilized inside the muscle or associated tissues lowering their levels in blood. This is the response to free radicals induced lipid peroxidation.
An increase in glutathione reductase enzyme activity also happens as a consequence to it.
In response to regular exercise training, resting levels of glutathione increases. It is an adaptive mechanism of the body to deal with free radicals generated by intense exercise training.
Natural glutathione increasing foods for your body
Glutathione is made in our body from amino acids reaching through protein degradation. Hence eating foods which are precursors for glutathione, helps to boost glutathione production in your body.
Glutathione has several positive impacts on your health.
- Consumption of sulfur rich foods help glutathione production naturally.
Sulfur containing amino acids such as methionine and cysteine function as precursors for glutathione.
Foods rich in Sulphur include vegetables, such as onion, garlic, broccoli, kale, and cabbage and non-vegetarian foods such as meat, eggs, and fish.
- A few grains including rice, bread, and pasta also contain glutathione precursors.
- Dairy products contain the protein beta-casein. This also can increase glutathione levels in the body.
- Whey is yet another type of protein found in dairy products and contains cysteine amino acid which is also a precursor for glutathione.
Include these foods in your everyday routine or diet if you do high to moderate intensity physical exercise of any kinds. They help glutathione mediated oxidative stress reduction. Enjoy your glutathione rich foods for beauty &health
Written by dr Sanjana vb.
References
1. https://pubmed.ncbi.nlm.nih.gov/1559931/
2. https://pubmed.ncbi.nlm.nih.gov/18029489/
3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5413479/
4. https://pubmed.ncbi.nlm.nih.gov/2501395/
5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4684116/
7. https://jissn.biomedcentral.com/articles/10.1186/1550-2783-2-2-38
8. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4328900/
9.