Particularly in the case of continuous oxidative stress, a daily intake of 2-3 g of glutathione (GSH) per day through food should be aimed at, preferably by eating freshly slaughtered liver, which contains up to 7 g per kg with the highest GSH content. However, this is hardly to be anticipated with our western living and eating habits.
The glutathione content of food decreases rapidly through processing, storage and cooking. In addition, especially industrially processed foods themselves contain radicals and chemicals for whose neutralization the GSH present in the food will be utilized by the organism. In special cases, this can even lead to glutathione uptake from natural sources being reduced to “zero”.
GGlutathione(GSH) content per 100 gr. in various foods
| Food | GSH pro 100g | Reference |
| Brewer’s yeast extract (produced gently) | 1000 mg | Reiff 1960 (10) |
| Chicken | 9,5 mg | Belitz 2001(5) |
| Liver (freshly slaughtered) | 737 mg | Malmezat 1998 (9) |
| Liver (trade product) | 120‐275 mg | Bray 1994 (7); Breuille 1998 (8) |
| Beef muscle meat (freshly slaughtered) | 25‐75 mg | Uhlig 1992 (12) |
| Beef muscle meat (trade product) | 20 mg | Belitz 2001 |
| Beef muscle (frozen, trade product) | 17,5 mg | Valencia 2001 (4) |
| Ham (freshly cooked) | 23 mg | Souci 2000 (11); Valencia 2001 |
| Avocado | 31 mg | Bloem 2003 (6) |
| Cauliflower (raw) | 7,4 mg | Belitz 2001; Souci 2000 |
| Broccoli (trade product) | 14 mg | Belitz 2001; Souci 2000 |
| Peanuts | 2,1 mg | Souci 2000 |
| Carrots (raw) | 2,2 mg | Souci 2000 |
| Carrots (freshly cooked) | 5,8 mg | Valencia 2001 |
| Potatoes (raw) | 7,1 mg | Belitz 2001; Souci 2000 |
| Potatoes (freshly cooked) | 13,6 mg | Valencia 2001 |
| Pumpkin (raw) | 5,1 mg | Souci 2000 |
| Orange (fresh) | 7,3 mg | Valencia 2001 |
| Orange juice (re-diluted merchandise) | 4,2 mg | Valencia 2001 |
| Pepper (raw) | 4,9 mg | Belitz 2001 |
| Parsley (trade product) | 12 mg | Belitz 2001; Souci 2000 |
| Raw asparagus | 26 mg | Bloem 2003 |
| Asparagus (freshly cooked) | 28,3 mg | Valencia 2001 |
| Spinach (trade product) | 12 mg | Belitz 2001; Souci 2000 |
| Tomato (raw) | 4,9 mg | Belitz 2001 |
| Watermelon | 28 mg | Bloem 2003 |
| Wheat flour (trade product) | 3 mg | Belitz 2001 |
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