Fruits and vegetables containing the most glutathione per serving include: asparagus, potatoes,

peppers, carrots, onion, broccoli, avocados, squash, spinach,

garlic, tomatoes, grapefruit, apples, oranges, peaches bananas and melon.

Select Glutathione Foods, mg per 100g (3.5 oz.)

Food GSH Content

Asparagus 28.3
Avocado 27.7
Spinach (Palak) 11.4
Okra 11.3
Broccoli 9.1
Cantaloupe 9.0
Tomato 9.0
Carrot 7.9
Grapefruit 7.9
Orange 7.3
Zucchini 7.0
Strawberry 6.9
Watermelon 6.6
Papaya 5.8
Red bell pepper 5.5
Peach 5.0
Lemon 4.8
Mango 4.3
Banana 4.1
Cauliflower 4.0
Walnuts 3.7
Cucumber 3.5
Green bell pepper 3.4
Apple 3.3
Grape 2.7

Sources: Glutathione in foods listed in the National Cancer Institute's Health Habits and
History Food Frequency Questionnaire. Jones DP Nutr Cancer. 1992;17(1):57-75.; Alan
 Pressman “Glutathione. The Ultimate Antioxidant”; Leo Nollet “Handbook of Analysis of
Active Compounds in Functional Foods”, pp.73-74; Lester Packer “Handbook of
Antioxidants”, pp. 551-552

FOODS THAT STIMULATE GLUTATHIONE PRODUCTION

Certain chemicals (cyanohydroxybutene, diindolylmethane, glucoraphanin, sulphraphane,

indole-3-carbinol, betalains and chrolophyll) found in foods and spices are known to
contribute to glutathione production in the body, assist in recycling oxidized glutathione
back to its reduced (non-oxidized) form, and also boost the synthesis and the activity of
important glutathione enzymes– glutathione peroxidase (GPx) and glutathione S-
transferase (GST).

Broccoli

These foods are:

 Broccoli
 Cauliflower
 Cabbage
 Brussels sprouts
 Garlic
 Parsley
 Spinach
 Beets
 Turmeric
 Cinnamon
 Cardamom
 Black seeds (black cumin)