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In A Rush?

Today’s 30-Second Summary

If you don’t have time to read the whole email today, here are some key takeaways:

• As a general rule of thumb, antioxidants are great things to have, and often they’re only partly interchangeable, so it’s good to get a mix

  • Today’s main feature examines what glutathione does, looking beyond what we may reasonably expect from any antioxidant, to its unique benefits for insulin sensitivity and liver health

• How’s your hydration looking? For most people, at any given time, it’s not great. But it doesn’t have to be that way!

  • Today's sponsor NativePath is offering a 365-day money-back guarantee on their range of electrolyte and amino acid drink mixes, which are great for your kidneys, bladder, and pelvic floor muscles.

• Today’s featured recipe is for black bean hummus panini—try it once, and you’ll see why. Welcome to your new favorite!

Read on to learn more about these things, or click here to visit our archive

A Word To The Wise

Watch and Learn

14 Powerful Strategies To Prevent Dementia

Dementia risk starts climbing very steeply after the age of 65, but it’s not entirely predetermined. Dr. Brad Stanfield, a primary care physician, has insights:

Prefer text? The above video will take you to a 10almonds page with a text-overview, as well as the video!

Monday’s Research Review

Glutathione’s Benefits: The Usual And The Unique

Glutathione is a powerful antioxidant that does all the things we might reasonably expect an antioxidant to do, plus some beneficial quirks of its own.

We do make glutathione in our bodies, but we can also get it from our diet, and of course, we can also supplement it.

What foods is it in?

It’s in a lot of foods, but some top examples include:

• turmeric

• avocado

• asparagus

• almonds

• cruciferous vegetables

• watermelon

• garlic

For a fuller list and discussion, see:

Glutathione for Food and Health Applications with Emphasis on Extraction, Identification, and Quantification Methods: A Review

What does it do?

Let’s start with the obvious; as with most things that are antioxidant, it is also anti-inflammatory. Increasing or decreasing glutathione levels is associated with decreased or increased inflammation, respectively. For example:

Glutathione S-transferase theta 1 protects against colitis through goblet cell differentiation via interleukin-22

It being anti-inflammatory also means it can be beneficial in calming autoimmune disorders:

Glutathione: a key player in autoimmunity

And to complete the triad of “those three things that generally go together”, yes, this means it also has anticancer potential, but watch out!

Read in full: Role of Glutathione in Cancer: From Mechanisms to Therapies

So in other words, when it comes to cancer risk management, glutathione is a great preventative, but the opposite of a cure.

What were those “beneficial quirks of its own”?

They are mainly twofold, and the first is that it improves insulin sensitivity. There are many studies showing this, but here’s a recent one from earlier this year:

The Role of Glutathione and Its Precursors in Type 2 Diabetes

The other main “beneficial quirk of its own” is that it helps prevent and/or reverse non-alcoholic fatty liver disease, as in this study from last year:

Glutathione: Pharmacological aspects and implications for clinical use in non-alcoholic fatty liver disease

Because of glutathione’s presence in nuts, fruits, and vegetables, this makes it a great thing to work in tandem with a dietary approach to preventing/reversing NAFLD, by the way:

How To Unfatty A Fatty Liver

Anything else?

It’s being investigated as a potential treatment for Parkinson’s disease symptoms, but the science is young for this one, so there is no definitive recommendation yet in this case. If you’re interested in that, though, do check out the current state of the science at:

Potential use of glutathione as a treatment for Parkinson's disease

Is it safe?

While there is no 100% blanket statement of safety that can ever be made about anything (even water can kill people, and oxygen ultimately kills everyone that something else doesn’t get first), glutathione has one of the safest general safety profiles possible, with the exception we noted earlier (if you have cancer, it is probably better to skip this one unless an oncologist or similar advises you otherwise).

As ever, do speak with your doctor/pharmacist to be sure in any case, though!

Want to try some?

We don’t sell it, but here for your convenience is an example product on Amazon 😎

Enjoy!

Our Sponsors Make This Publication Possible

Don't drink more... Drink smarter!

You've probably heard that the human body is about 60% water.

That was true... In our 20s, anyway. By the age of 50, the average is more like 51.5%, and that number continues to drop as we get older.

But it doesn't have to be that way.

NativePath is offering an optimized blend of electrolytes and amino acids, that has been shown to reduce UTIs by 58%, improve muscle strength by 36%, and yes, that includes strengthening the bladder!

In short: you don't have to drink more, if you drink smarter.

Best of all, there's a 365-day money-back guarantee, so there's no reason not to try it out and see if you like it:

Please do visit our sponsors—they help keep 10almonds free

This Or That?

Vote on Which is Healthier

Yesterday we asked you to choose between grapefruit and orange—we picked the orange (click here to read about why), as did 58% of you!

Now for today’s choice:

Click on whichever you think is better for you!

Bonus (Sponsored) Recommendation

Cornbread Hemp’s Sleep CBD Gummies are your nighttime ally. Enjoy peaceful sleep with these full spectrum, USDA organic gummies. For a limited time, get one free when you buy one with code SUMMERTIMEBOGO. 

Recipes Worth Sharing

Black Bean Hummus Panini

A recipe for a sandwich? Try it once, and you'll see why. Welcome to your new favorite:

Click below for our full recipe, and learn its secrets:

One-Minute Book Review

Calm Your Inflammation: 7 Proven Secrets to Regulate Your Immune System, Balance Gut Health, Reduce Stress, and Feel Your Best Every Day – by Dr. Brenda Tidwell

The book starts with an overview of inflammation, both acute and chronic, before diving into how to reduce the latter kind (acute inflammation being usually necessary and helpful, usually fighting disease rather than creating it).

The advice in the book is not just dietary, and covers lifestyle interventions too, including exercise etc—and how to strike the right balance, since the wrong kind of exercise or too much of it can sabotage our efforts. Similarly, Dr. Tidwell doesn’t just say such things as “manage stress” but also provides 10 ways of doing so, and so forth for other vectors of inflammation-control. She does cover dietary things as well though, including supplements where applicable, and the role of gut health, sleep, and other factors.

The style of the book is quite entry-level pop-science, designed to be readable and comprehensible to all, without unduly dumbing-down. In terms of hard science or jargon, there are 6 pages of bibliography and 3 pages of glossary, so it’s neither devoid of such nor overwhelmed by it.

Bottom line: if fighting inflammation is a priority for you, then this book is an excellent primer.

Click here to check out Calm Your Inflammation, and indeed calm your inflammation!

Penny For Your Thoughts?

Wishing you the very most well-informed start to the week,

The 10almonds Team