Glutathione: Nature’s master antioxidant and how to boost it naturally

In the growing conversation around immunity, anti-ageing, detoxification, and cellular health, one powerful molecule has quietly taken centre stage—glutathione. Often referred to as the “master antioxidant”, glutathione is produced naturally by the body and plays a vital role in neutralising free radicals, supporting liver detoxification, strengthening immunity, and slowing down cellular ageing. However, modern lifestyles—marked by stress, pollution, poor sleep, processed foods, and chronic inflammation—can significantly deplete glutathione levels. The good news is that nature offers multiple effective ways to restore and enhance this crucial antioxidant without relying solely on supplements.
Sulfur-Rich Foods
Sulfur can be found in several amino acids like methionine and cysteine which are necessary for the production of Glutathione. These foods include poultry, grains like rice, bread, pasta, and vegetables like broccoli, brussels sprouts, cauliflower, kale, watercress.
Foods with Vitamin C
Our favorite water-soluble vitamin does a fantastic job of protecting cells from oxidative damage, but studies have also shown a link between increased Vitamin C intake and Glutathione levels, since they attack the damaging free radicals first, which prevents Glutathione from getting wasted in the process. Citrus fruits like oranges, kiwis, cauliflower, strawberries, papayas, and potatoes should all do the trick.
Selenium-Rich Foods
The best foods for the same include the delicious cottage cheese, beans, sunflower seeds, mushrooms, brown rice, and Brazilian nuts.
Herbs and Spices
Commonly found and easy-to-use herbs are the easiest way to add a dose of Glutathione-rich foods to your diet. Milk Thistle, for example, is a great source. Known for its antioxidant properties, it contains three active compounds, collectively known as silymarin, which are beneficial for your body. Then there’s always Turmeric! It’s a common Indian spice used in everyday life, and thankfully for us, studies have shown that turmeric and curcumin extracts help increase Glutathione levels in your body.