Glutathione content in foodstuffs

A daily intake of glutathione of 2-3 g per day, preferably with an intensive intake of freshly slaughtered liver with up to 7 g of glutathione per kg, should be aimed for, especially in the case of chronic stress. This is hardly to be expected with our western lifestyle and dietary habits. Since the glutathione content of foodstuffs decreases rapidly through processing, storage and cooking and, moreover, especially processed industrially, foodstuffs contain radicals and chemicals for the disposal of which the GSH that may be present in the foodstuff must be used, this can in special cases even lead to the fact that possibly the glutathione intake from natural sources becomes “0”.

Glutathione(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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