Glutathione content in foodstuffs

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”.

 

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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