MONTHLY FACT SHEET PUBLISHED BY THE FAMILY AND CONSUMER SCIENCES DIVISION By Danielle Y. Hairston Green, Program Specialist Reviewed by Dr. Milton Daley & Dr. Samuel S. Sampson 2015
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Glutathione Peroxidase (GPx) Though few people recognize its importance, glutathione peroxidase is the most powerful antioxidant in our bodies. The mineral selenium is the primary element in glutathione peroxidase.
Most doctors do not routinely test GPx levels in our bodies. It is good to have a baseline, even if you are not sick. A simple blood test can tell you whether your GPx is low or normal.
Because of our metabolic processes our bodies produce lots of free radicals which are not only toxic to cells, but can also increase the aging processes of these cells. Glutathione Peroxidase (GPx) minimizes the effects of these free radicals and converts them into body fluids. Additionally, poor nutrition, stress and heavy consumption of analgesics will cause an abundance of free radical productions in our bodies.
Whether or not you choose to confirm your GPx levels, it is a safe bet to assume that you’ll benefit from boosting them—especially If you’re not feeling your best. In truth, most of us could probably use a boost. The average American consumes only 35 milligrams a day of foods that produce GPx which is far short of the optimal daily intake of 250 milligrams. Research published in the New England Journal of Medicine (2003) found that among people with heart disease, those with the least amount of GPx in their blood were 30 percent more likely to have a heart attack than those with the higher levels of GPx. Uncontrolled free-radical damage, as a result of low GPx levels, is also a key cause of disease affecting the brain, including Schizophrenia and Alzheimer’s. Evidence suggests that storage of GPx is a main factor. Here are some ways you can boost your GPx:
Four Easy Ways to Boost Your GPx Levels
(source: Experience Life, NIH, and New England Journal of Medicine)
1. Seek Out Glutathione Rich Produce Avocado, asparagus, spinach, squash, melons, grapefruit, and peaches are high in a plant version of glutathione peroxidase that the body converts to replenish its supply. Whenever possible eat these foods raw or minimally heated, since heating and microwaving tend to destroy antioxidants.
2. Eat More Cruciferous Vegetables Broccoli, cauliflower, and cabbage aid the liver in its detox by trapping toxins and escorting them out of the body.
3. Consume Foods Rich in Amino Acids GPx is made of protein building amino acids, and your body needs these raw materials to make more of the antioxidant. Eggs and Whey protein are especially good sources. They are rich in sulfur, which gives GPx much of its detoxifying prowess.
4. Be Active! Aerobics exercise, strength training, and yoga all help build GPx levels-as well as boost your immune system and support detoxification. If you’re not currently exercising you should start slow and build up to 30 minutes a day. Strong, healthy families are the foundation of American communities, and family and community well-being is a shared priority of all Americans. Through research and education, the Prairie View A&M University Cooperative Extension Program’s Family and Consumer Sciences component help strengthen families and communities. Family and Consumer Sciences area of focus include Nutrition and Childhood Obesity, Food Safety, Health and Wellness, Parenting, Financial/Money Management, and Bullying. The Cooperative Extension Program serve people of all ages regardless of race, color, national origin, sex, religion, disability, political beliefs, and marital or family status. (Not all classes are protected by legal statutes). Member of the Texas A&M University System.
Reference: Experience Life Magazine, USDA, NIH, New England Journal of Medicine, Mayo Clinic Prairie View A&M University, Prairie View, Texas 77446 * 936-261-5118