Glutathione is produced naturally in our bodies. It is recommended to maintain high levels of glutathione for enhancing liver metabolism, regulating the immune system, controlling inflammation, and repairing DNA. It also acts as an antioxidant. Toxic substances are neutralized by antioxidants, helping to prevent chronic diseases such as autoimmune diseases and cancer. It plays a role in the prevention of cancer, dementia, cardiovascular diseases, aging, and many other chronic illnesses.

Daily exposure to toxins leads to the consumption of large amounts of glutathione for the elimination of these toxic substances. These substances include:

• Poor nutrition (vitamin-mineral deficiencies, antioxidant insufficiency)
• Heavy metals (mercury, lead, copper, cadmium, etc.)
• Artificial sweeteners (aspartame)
• Alcohol
• Household cleaning products (bleach, detergents, etc.)
• Kitchen products (canned goods, non-stick pan coatings, plastic containers, etc.)
• Chronic stress, depression
• Suppression of melatonin release (exposure to light during night sleep hours)
• Excessive exercise
• Pain relievers and antipyretics (paracetamol)

Foods that Increase Glutathione Levels

Foods Rich in Sulfur
Consume allium group foods such as onions, garlic, and leeks, as well as green leafy vegetables like cabbage, kale, Brussels sprouts, broccoli, cauliflower, radishes, and watercress. Eating these vegetables as finely chopped as possible increases glutathione enzyme activity. Steaming or eating them raw helps achieve the best results.

Foods Rich in Selenium
These support glutathione production. Brazil nuts, sardines, eggs, chicken meat, turkey meat, and organ meats are rich in selenium.

Magnesium
Important for glutathione synthesis. A daily intake of 500-700 mg is recommended. Spinach, zucchini, beans, fish, almonds, walnuts, peanuts, and pumpkin seeds are high in magnesium.

B Vitamins
Folate, B6, B12, and biotin help eliminate harmful substances from the body. Foods rich in these micronutrients include spinach, parsley, green beans, lentils, avocados, asparagus, and liver.

Vitamin B2 aids in the recycling of glutathione. The best sources are green leafy vegetables, red meat, white meat, eggs, and seafood.

Zinc
A deficiency decreases active glutathione in red blood cells. The daily consumption recommendation is 8-11 mg. It should be noted that high levels of zinc are toxic. Animal sources are better utilized than plant sources. Red meat, white meat, and shellfish are zinc-rich foods.

Antioxidant Vitamins
Vitamin C is found in green leafy vegetables, citrus fruits, kiwi, and green and red peppers. It increases glutathione in lymphocytes and red blood cells.

Foods rich in vitamin E include spinach, pumpkin, olive oil, avocado, almonds, and trout. It works with glutathione and helps recycle glutathione alongside vitamin C.

Alpha-Lipoic Acid
An antioxidant produced by the body. It aids in glucose metabolism and supports liver functions. Found in tomatoes, broccoli, Brussels sprouts, organ meats, and red meat.

Milk Thistle (Silymarin)
Supports cleansing, protecting, and renewing the liver. It increases glutathione levels.

Spices
Cinnamon, turmeric, black cumin, and cardamom stimulate glutathione production.

Foods Rich in Glutathione (ranked from highest to lowest glutathione content):
Asparagus – Avocado – Spinach – Okra – Broccoli – Melon – Tomato – Carrot – Orange – Zucchini – Strawberry – Watermelon – Red Pepper – Peach – Lemon – Banana – Cauliflower – Walnut – Cucumber – Green Bell Pepper – Apple – Grape

In addition to diet, quality sleep and moderate exercise without excess also support the increase of glutathione.

REFERENCES

• Nutrients 2019, 11(9), 2073; https://doi.org/10.3390/nu11092073
• Nutrients 2019, 11(5), 1056; https://doi.org/10.3390/nu11051056
• Antioxidants 2020, 9(10), 909; https://doi.org/10.3390/antiox9100909