Top 5 glutathione foods and 4 groups of glutathione producing foods



If you are wondering what foods are high in glutathione then keep reading to find out 5 glutathione foods and foods that help support the production of glutathione in the body most effectively.

I. Features of glutathione in foods

First of all, let's learn about the features of glutathione in everyday foods.  Glutathione-rich supplements can be divided into two categories:

- Glutathione foods containing the glutathione molecule

- Food promotes and increases the activity of glutathione formation.

Cooking reduces the glutathione in food.  Processed foods have much lower levels of glutathione than raw glutathione foods, and even after many glutathione foods after being processed the glutathione content has approached 0%.

 One study has shown that 73% to 80.6% of the glutathione in breast milk is lost after 2 hours of freezing (80.6%), refrigerated (79.1%) or kept at room temperature (73%) for later use.  Therefore, to keep the best glutathione levels, eat fresh vegetables, fresh eggs, unpasteurized milk, and fresh or undercooked meat.

 In addition to supplementing Glutathione through foods every day, you can refer to a number of ways to supplement glutathione through functional foods, in which sublingual form is the method that brings the best effect. 

II. What foods are high in glutathione?

1. Top glutathione foods: Asparagus

Top 5 glutathione foods and 4 groups of glutathione producing foods

Asparagus stands at top of the glutathione foods list / ph: pexels

It can be said that asparagus is a famous food which stands at top of the glutathione foods list because in 100g asparagus contains up to 28.3mg of glutathione.

Besides, asparagus is also very rich in vitamins (A, C, ...) and minerals, almost no fat and very few calories.  Asparagus also contains inulin - a substance that is very good for the digestive system.

 Therefore, asparagus has good anti-inflammatory and antioxidant properties.  Eating asparagus will prevent cardiovascular diseases, support digestion, prevent cancer, protect skin from the sun and help whiter skin.

- How to add asparagus in the diet?

 There are many ways to cook asparagus: Stir fry the asparagus with olive oil, water and lemon;  Bake asparagus, or even boil asparagus.  You can freely prepare asparagus dishes according to your taste and preferences.

Although the asparagus tastes very good, you should still add a bit of spices like salt, pepper, garlic, lemon, red chili powder to make the asparagus more flavorful.

2. Top glutathione foods: Avocado

Avocado is a familiar fruit, it can be processed into many delicious, easy-to-use dishes such as avocado smoothie.  It ranks 2nd in the glutathione foods list.

Avocado contains almost three times more glutathione than spinach and just a little less than asparagus which stands at the top in the glutathione foods list with the highest glutathione content. Research done by the National Cancer Institute in the mid-1990s found that a 100g of avocado contains 27.7 mg of glutathione.

 In addition, avocado is also a fruit that contains up to 25 natural healthy vitamins and minerals such as vitamins K, B5, B6, E, folate, Omega 3, Carotenoid.

3. Top glutathione foods: Spinach 

Top 5 glutathione foods and 4 groups of glutathione producing foods

Spinach ranks 2nd in the glutathione foods list / ph: pexels

Spinach, which ranks 2nd in the glutathione foods list, is a food that helps supplement Glutathione to beautify the skin.  In 100g of spinach contains up to 11.4mg of natural Gluathione, besides it also contains vitamins A, C and Omega - 3 fatty acids that help whiten skin, fight aging and prevent wrinkles.

In particular, this vegetable is also very useful for people with cardiovascular disease, is a miracle for a healthy heart thanks to its abundant supply of folate and magnesium.

4. Top glutathione foods: Okra

Okra ranks 4th in the glutathione foods list. 

Not only rich in vitamin C helps stimulate the body to rejuvenate collagen synthesis, but also provides nutrients Glutathione to whiten the skin, prevent aging, improve resistance.  Specifically, in 100g of okra, the amount of Glutathione accounts for 11.3mg.

In addition to the addition of Glutathione to help nourish the skin, to help detoxify the liver, okra also works to support bones and joints effectively, so you should add this food to your menu.

5. Top glutathione foods: Broccoli

This vegetable is quite rich in nutrients and fiber.  Broccoli contains a lot of folic acid that enhances memory and is good for blood.  Broccoli contains vitamin C to help nourish skin firm, youthful.  And especially Broccoli is one of glutathione foods, which helps to beautify the skin, slow down the aging process.

Broccoli ranks 4th in the glutathione foods list. 100 grams of Broccoli contains about 9.1mg of natural glutathione.  Containing high levels of folic acid and glutathione, Broccoli is also known as one of the healthy vegetables that have some preventive effects on the digestive tract, including stomach problems.

 The mere supplement of glutathione with glutathione foods is not enough to keep your skin healthy, whitening and help enhance the liver's detoxification, pay more attention to skin care regimes along with the consistent use of some glutathione supplements for faster result.

Above you have known about what foods are high in glutathione, next you will have information about foods that produce glutathione in the body.

III. Glutathione producing foods

1.  Sulfur-containing foods 

Top 5 glutathione foods and 4 groups of glutathione producing foods

Sulfur-containing foods are Glutathione producing foods / ph: pexels

 Since the 1990s, a study also showed that the body lacks sulfur, amino acids will not be able to synthesize glutathione.

This is why many people should use foods high in sulfur such as: Broccoli, cabbage, turnip sprouts, cauliflower, kale, turnips, watercress.

2.  Foods rich in B vitamins

According to Dr. Mark Hyman (an American physician, founder and medical director of the UltraWellness Center), B vitamins are perhaps the most important for keeping the body producing glutathione.

The foods rich in B vitamins include: Green beans, liver, asparagus, beets, broccoli, spinach ...

3.  Selenium-rich foods

 Selenium acts as a powerful antioxidant and is required by the body to produce glutathione.  Use the following selenium-rich foods: sardines, beef, turkey, beef liver, eggs, halibut ...

4.  Foods rich in Vitamin C & E

Vitamin C helps to increase glutathione in the blood and lymphocytes.  Vitamin E is an important antioxidant that works with Glutathione to prevent damage from oxidative reactions and protect glutathione-dependent enzymes.  So Vitamins C and E help restore glutathione and keep you healthy.

The following foods rich in Vitamin C and Vitamin E, if consumed regularly, help keep glutathione at optimal levels and boost the immune system.

- Foods rich in Vitamin C: oranges, red peppers, kale, broccoli, grapefruit, guava, kiwi.

- Foods rich in Vitamin E: Almonds, spinach, avocado, sweet potatoes, sunflower seeds, palm oil, squash, salmon, and olive oil.

The supplement of glutathione through glutathione foods not only helps to replenish glutathione deficiency in the body, stabilizes the effects of glutathione, but glutathione in food also tends to be absorbed directly into intestinal cells.  especially the cells in the intestinal wall.

 These glutathione foods are directly involved in the detoxification process in the small intestine to improve the health of the digestive system, which is also a factor that enhances the activity of the body's immune system.

Above are the top 5 glutathione foods and 4 groups of glutathione producing foods that you should know to be able to supplement a part of deficiency in glutathione for the body.

Top 5 glutathione foods and 4 groups of glutathione producing foods

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