the Top Beauty Nutrients: Part 4 - Additional Antioxidants
Glutathione is considered a master antioxidant which works to support the other antioxidants. It's main role is to recycle antioxidants. Elevated glutathione levels decrease muscle damage, reduce recovery time, increase strength and endurance, and shift metabolism from fat production to muscle development. When glutathione production is limited, you are lacking a powerful and natural ability to recover.
To stimulate glutathione production, consume sulphur-rich foods such as garlic, onions, and the cruciferous vegetables, including broccoli, kale, cabbage, cauliflower, and watercress.
Moderate exercise encourages the production of glutathione, which then helps boost your immune system, improves detoxification, and improves your body's own antioxidant defences. Start slow and build up to 30 minutes a day. Strength training for 20 minutes three times a week is also beneficial.
The body usually produces alpha-lipoic acid, but given the stress we experience from day-to-day life and our lifestyle, we often become depleted. Supplementing with alpha-lipoic acid can help.
Vitamins B6 and B12 are possibly the most critical to glutathione production. Methylation and the production and recycling of glutathione are two of the most significant biochemical functions in your body.
It is recommended to consume optimal amounts of selenium because this important mineral helps the body recycle and produce more glutathione.
Vitamins C and E work in harmony to recycle glutatione. Add vitamin C-rich fruits and vegetables in your diet for your vitamin C, and eat almonds to help increase your vitamin E intake.
Milk thistle (silymarin) has long been utilized by medical herbalists to support liver function. In addition to that, it also boosts glutathione levels.
Alpha-lipoic acids is an antioxidant with the unique ability to neutralize free radicals within aqueous (water-based) and lipid (fatty) regions ofcells,as well as in intracellular and extracellular environments. It is also able to recycle or regenerate several other important antioxidants, including vitamin C and glutathione. Alpha-lipoic acid because of its antioxidant activity is wonderful for your skin and for slowing the aging process.
Sources of alpha-lipoic acid include spinach, broccoli, tomatoes, peas, and brussels sprouts. However, studies in mammals have shown the alpha-lipoic acid supplied by the diet is not enough for purposes such as incorporation into enzyme complexes. It is only through supplementation that alpha-lipoic acid has been show to reach potentially therapeutic levels.
Coenzyme Q10, another powerful antioxidant, is found naturally in almost every cell in the body; it helps convert food into energy. Research has shown that CoQ10 may help with heart-related conditions, because it can improve energy production in cells, prevent blood-clot formation, act as an antioxidant, and has anti-aging effects on the skin.
CoQ10 has been shown to protect against photo-aging, premature aging due to overexposing the skin to the sun. And may rejuvenate skin by stimulating stem cell activity. Active skin cells get rid of toxins easily and can make better use of nutrients. CoQ10 stimulates collage production. Collage is the protein that tends to decrease as we age, leading to wrinkles and leather skin. CoQ10 is a potent antioxidant, protecting against damage from UV rays of the sun, pollutants and stress.
Food sources of CoQ10 include fish, brown rice, organ meats, such as liver, heart and kidney, and is also readily available as a supplement.
Flavonoids are found in abundance in a wide range of fruits and vegetables, including cranberries, apples, celery, tomatoes, kale, parsley, as well as in green and black tea. They help reduce inflammation, slow and even cease oxidation, and help protect your skin from aging and wrinkling. Flavonoids have also been show to support the immune system, suppress the growth of tumours, and prevent blood clots.
Indoles are found in cruciferous vegetables such as broccoli, cauliflower, kale, brussels sprouts, and cabbage. They behave like antioxidants, decrease inflammation, and have been shown to support healthy oestrogen metabolism, which is critical for health and beauty, and to reduce the risk of developing reproductive cancers.
All nutrients are essential to your inner health and outer beauty, and even if only one is deficient in the diet, there are both visible and "silent" consequences. Obtain as many nutrients as possible from your food, and when your diet is mostly real food and high in plants you have the opportunity to maximize every mouthful. However, the nutrient density of the food you eat is depends on the quality of the soil in which it is grown. Supplements do not make up for a poor diet, as there are compounds present in whole food that are unique in their ability to support your health. Today, due to a high-stress lifestyle and increased exposure to pollutants - from sources such as the number of cars on the road to the pesticides on conventionally grown foods that didn't even exist 100 years ago - we require more detoxification than ever before. Nutritional supplements can therefore play a highly beneficial role in supporting optimal inner health and outer shine.