Cruciferous vegetables, avocados, mushrooms, pomegranates, garlic, and kiwis are rich in fiber and the antioxidant glutathione can protect the liver from damage and support the function of this organ.
Glutathione deficiency increases the risk of fatty liver disease, reducing protein and enzyme levels in the blood. This is an important antioxidant that protects the liver.
Master, Doctor Doan Vinh Binh, Medical Information Center, Tam Anh General Hospital, Ho Chi Minh City, said the source of glutathione can be from food or the body synthesizes itself from amino acids such as cysteine, glutamine, glycine. Here are some glutathione-rich foods that people can eat regularly.
Cruciferous vegetables such as broccoli, brussels sprouts, and cabbage contain precursors such as sulforaphane and indole-3-carbinol. They contribute to glutathione synthesis by activating genes responsible for enzyme production.
Stable amounts of glutathione contribute to neutralizing toxins and free radicals, thereby protecting the liver from damage and supporting natural liver detoxification. Cruciferous vegetables are also rich in fiber and vitamins, beneficial for liver function.
Mushroom Provides glutathione and ergothioneine – a sulfur-based amino acid that is beneficial for health. With high glutathione content, mushrooms have the ability to promote detoxification and fight damage caused by free radicals that damage the liver. Mushrooms also provide many nutrients such as riboflavin, B vitamins, selenium, copper, potassium and fiber, which are good for overall health.
Pomegranate juice Helps increase glutathione production in the body. This juice is rich in antioxidants like polyphenols, which protect cells and stimulate the body to produce more glutathione. Drinking pomegranate juice also reduces oxidative stress, increases the activity of antioxidant enzymes, is good for the liver and improves overall health.
Pomegranates are rich in antioxidants that help promote liver health. Image: Dinh Dieu
Avocado is one of the few foods that naturally contain glutathione which can support detoxification and protect the liver from damage. With the ability to provide both glutathione and other antioxidants, avocados contribute to maintaining overall health and enhancing liver function.
Kiwi Not only does it supplement glutathione directly, but it also provides large amounts of vitamin C and powerful antioxidants. The combination of natural glutathione and important nutrients in kiwi has the effect of promoting liver detoxification.
Garlic Contains allicin and sulfur compounds that support natural glutathione production in the body. Allicin has the ability to activate detoxification enzymes in the liver, thereby promoting the synthesis of this antioxidant, which is good for overall health, improving liver function and resistance.
To increase glutathione levels in the body, in addition to eating foods rich in glutathione, Dr. Binh recommends regular exercise, reducing stress, and getting enough sleep. Supplementing certain herbs such as S. marianum (milk thistle) and Wasabia (Wasabi plant) can help improve glutathione levels. These essences help control kupffer cells (macrophages in the liver) from being overactive, preventing liver disease. Regular health check-ups to detect potential health problems early, if any. Track important indicators and take better health care measures.