10 Foods That Contain Glutathione

Plant foods are rich in natural antioxidants, including glutathione. Glutathione is known as the body's master antioxidant, both for its antioxidant properties and its role in regenerating other antioxidants.

Glutathione is critical for long-term health and disease prevention, so eating a diet rich in glutathione makes sense. But what foods contain glutathione? That's precisely what we'll explore in today's article. Keep reading to learn:

• Why glutathione is essential for health.
• What foods contain glutathione - our top 10.
• Is glutathione from food enough? Or do you need supplements, too?

Let's dive in!

Impact of Glutathione on Health

Glutathione helps protect cells from free radicals caused by oxidative stress. Oxidative stress occurs from normal cellular processes but increasingly from pollution, toxins, stress, and other exposures of modern life. (Source 1)

The body makes glutathione from the amino acids cysteine, glycine, and glutamine. Low glutathione levels can result from poor production, inefficient recycling, and increased need. Glutathione deficiency correlates with chronic disease and can be replenished from exogenous sources, such as natural glutathione in food and glutathione supplements. (Source 1)

"Glutathione deficiency correlates with chronic disease and can be replenished from exogenous sources, such as natural glutathione in food and glutathione supplements."

10 Best Food That Contains Glutathione

Dietary protein provides the building blocks for glutathione production, but you can also directly get glutathione from plant foods. Glutathione levels have not been measured in all foods but seem to be widespread in fruits and vegetables. Here are some foods that contain measurable levels of glutathione:

1. Asparagus

Asparagus contains 340 nM of glutathione per gram. (Source 2)

Native to the Mediterranean, asparagus is nutrient-rich and a good source of fiber, including prebiotic fiber to support gut health. Enjoy fresh asparagus lightly steamed or roasted with olive oil. (Source 3)

2. Avocados

Avocados contain 339 nM of glutathione per gram. (Source 2)

Avocados are a fruit native to Central and South America and an excellent source of monounsaturated fats, folate, potassium, and fiber. Avocados are versatile and can be used in dips, salads, smoothies, baked goods, sandwiches, and more. (Source 3)

3. Broccoli

Broccoli contains 4 nM of glutathione per gram and significant amounts of sulforaphane, which can increase glutathione levels. (Source 2)

Broccoli and other members of the cruciferous family, including kale, collard greens, cabbage, and cauliflower, are rich in sulfur compounds (like sulforaphane), which support detoxification and are cancer-protective. Enjoy cruciferous vegetables raw or lightly steamed for the most benefit. (Source 3)

4. Cucumber

Cucumbers contain 123 nM of glutathione per gram. (Source 2)

The cucumber plant is a tropical Southeast Asian plant, known for its hydrating properties. Cucumbers are also a good vitamin C, folate, and mineral source. Enjoy cucumbers fresh in the summer or as pickles year-round. (Source 3)

5. Grapefruit

Grapefruit contains 13 nM of glutathione per gram. (Source 2)

Grapefruits are a popular citrus fruit, rich in vitamin C, bioflavonoids, fiber, potassium, and folate. It originates from Indonesia and today grows in warm climates worldwide. Peel a grapefruit and add it to green salads or breakfast. (Source 3)

6. Green Beans

Green beans contain 230 nM of glutathione per gram. (Source 2)

Green beans are in the legume family originating in Peru, but like other varieties you can eat the whole pod with the seeds inside. Try fresh green beans sauteed with olive oil and garlic, or add them to soups, salads, and casseroles. (Source 3)

7. Papaya

Papayas contain 136 nM of glutathione per gram. (Source 2)

The papaya is a large, pear-shaped fruit with deep orange flesh originating in Central America. Papayas are rich carotenoids, vitamin C, flavonoids, folate, vitamin E, and potassium. Add sliced papaya to salads or salsas, or enjoy with a little lime juice. (Source 3)

8. Spinach

Spinach contains 313 nM of glutathione per gram. (Source 2)

Spinach is a nutrient-dense leafy green vegetable, in the same family as beets and chard and originated as a wild plant in Asia. While low in calories, spinach is rich in vitamin K, carotenoids, vitamin C, and folic acid. Eat it raw in salads, add to smoothies, or add it to cooked dishes. (Source 3)

9. Strawberries

Strawberries contain 39 nM of glutathione per gram. (Source 2)

Strawberries are the most popular berry, beginning as a wild food in many parts of the world. They are sweet, juicy, and an excellent source of vitamin C, vitamin K, fiber, and bioflavonoids. Eat them fresh or in salads, smoothies, yogurt bowls, mocktails, and desserts. (Source 3)

10. Tomatoes

Tomatoes contain 64 nM of glutathione per gram. (Source 2)

Tomatoes, and other nightshade vegetables, originated in Central and South America. Packed with nutrition (vitamin C, lycopene, vitamin B6, etc.), tomatoes are culinarily versatile and found in traditional dishes all over the globe. (Source 3)

Can You Extract Enough Glutathione from Food?

After understanding what foods contain glutathione, the next question becomes: can you replenish glutathione from food alone?

Research demonstrates that a diet rich in produce contributes to higher glutathione levels than a standard Western diet. (Source 2)

However, when the body is deficient in glutathione-rich foods and needs much higher levels, food alone may not be enough. Supplements can help bridge the gap. Food levels are nanomoles, but supplements provide much larger doses in milligrams.

"However, when the body is deficient in glutathione and needs much higher levels, food alone may not be enough. Supplements can help bridge the gap."

Core Med Science offers three liposomal versions, each dose providing 500 mg of highly absorbable glutathione:

• Core Med Science Liposomal Glutathione - Liquid
• Core Med Science Liposomal Glutathione - Softgels
• Core Med Science Liposomal Glutathione - Capsules

Use Core Med Science Liposomal Glutathione in addition to a produce-rich diet for optimal antioxidant protection, other potential health benefits, and wellness.

References:

1. Al-Temimi, A. A., Al-Mossawi, A. E., Al-Hilifi, S. A., Korma, S. A., Esatbeyoglu, T., Rocha, J. M., & Agarwal, V. (2023). Glutathione for Food and Health Applications with Emphasis on Extraction, Identification, and Quantification Methods: A Review. Metabolites, 13(4), 465. Full text: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10141022/
2. Minich, D. M., & Brown, B. I. (2019). A Review of Dietary (Phyto)Nutrients for Glutathione Support. Nutrients, 11(9), 2073. Full text: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6770193/
3. Murray, M. (2005). The Encyclopedia of Healing Foods. Atria Books.