Glutathione helps your body rid itself of fat-soluble toxins like pesticides, heavy metals and solvents. It also provides antioxidant action that helps protect your cells from free-radical damage. Consuming glutathione may help protect against some forms of cancer and slow your aging process, says Michael T. Murray, lead author for "The Encyclopedia of Healing Foods." Several foods are good sources of this small protein, which has three amino acids: glutamic acid, cysteine and glycine. Your body absorbs this protein well from foods.
Vegetables
Asparagus is a particularly rich source of glutathione, says Murray. Eat your asparagus raw, however, because cooked asparagus contains much less of this protein. Asparagus has 26 mg glutathione per 100 mg, according to "Glutathione: The Ultimate Antioxidant," by Alan H. Pressman and Sheila Buff. Most raw vegetables, in fact, provide this nutrient, says Murray. Other veggies with a good amount include acorn squash, with 14 mg, broccoli, with 8 mg, potato, with 13 mg, and tomatoes, with 11 mg, all per 100-g serving.
Fruits
Among fruits, watermelon is one of the best sources of glutathione. It has 28 mg per 100-g serving. Strawberries have 12 mg, grapefruit have 15 mg, oranges have 11 mg and peaches have 7 mg per 100-g serving, say Pressman and Buff. Avocado also provides 31 mg glutathione per 100 g. In general, citrus fruits and melons are good sources, though most fresh fruits have glutathione in them, the authors note.
Nuts
Walnuts are another solid source of glutathione, providing 15 mg per 100-g serving, says Michael Murray, lead author for the book "How to Prevent and Treat Cancer with Natural Medicine." However, other nuts are not a good source, say Pressman and Buff.
Fish, Poultry and Red Meat
Fish, poultry and red meat all supply glutathione. In general, each gives you about 10 mg per 100 g serving, according to Murray.
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