Glutathione-Rich Foods For Skin Whitening to Lighten Skin Naturally

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Most people try to achieve skin whitening results by using chemical-laden topical products, not realizing that going the holistic route is usually a better option. By all means, invest in some safe yet powerful skin lightening creams, but don’t forget to also turn your attention to your lifestyle too.

That’s right – everything from the amount of sleep that you get each night to the food that you eat can influence skin discoloration and darkening. Today, we’re going to talk about the latter.

Specifically, the importance of glutathione rich foods for skin whitening in your diet, because feeding your body more of this antioxidant could finally give you the whiter skin that you’ve been seeking.

How to Raise Glutathione Levels in Your Body Naturally

Glutathione is an antioxidant produced by the body. It keeps melanin production under control, giving the skin a lighter and brighter appearance. Unfortunately, glutathione production declines with age. Everything from sun exposure to pollution to stress also contributes to this demise.

Woman with good skin eating healthy foods

The best way to naturally increase glutathione levels in your body is through your diet. There are two ways to do this; firstly, by eating glutathione rich foods for skin whitening.

However, there is only a handful of these around, so your next best bet is to eat foods that give your body the compounds that it needs to create more glutathione itself.

Natural Sources of Glutathione: The Best Glutathione-Rich Foods for Skin Whitening

While there are a few foods out there that are packed with glutathione, the antioxidant isn’t easily absorbed by the body.

It also doesn’t help that any form of cooking or processing degrades the glutathione content in foods too, meaning that you’ll need to try to eat these foods raw whenever possible if you want them to deliver their full dose of glutathione to your skin.

That said, freezing doesn’t seem to affect their glutathione levels [1].

  • Asparagus
  • Avocados
  • Okra
  • Spinach
  • Watermelon
  • Papaya
  • Cucumber
  • Green beans
glutathione rich foods for skin whitening

A List of Meats, Fruits, and Vegetables Containing Compounds That Enhance Natural Glutathione Production

If you really want to boost your natural glutathione levels, then you need to give your body the building blocks that it requires to create more glutathione itself. This is the best form of antioxidant for your skin, meaning that this is the best way to whiten and lighten your complexion from within.

  • Cruciferous vegetables, like Brussel sprouts, kale, watercress, and cauliflower – these are rich in sulfur, which is one of the main minerals that your body needs to produce glutathione [2]
  • Allium vegetables, such as garlic, onions, and shallots – again, these are a great source of sulfur and have been proven to increase glutathione levels in the body [3]
  • Citrus fruits, strawberries, and kiwis – these fruits are known for their vitamin C content. Vitamin C supplements have been shown to drastically increase the body’s glutathione levels by up to 47% [4], making it worth consuming natural sources of the vitamin too
  • Beef, chicken, fish, and cottage cheese – these contain selenium, another mineral that your body needs to produce glutathione
  • Beans, oatmeal, sunflower seeds, and brown rice – these are great plant-based sources of selenium
  • Whey protein – this contains an amino acid called cysteine, which is one of the amino acids that make up glutathione. Research shows that consuming whey protein can increase glutathione levels in the body [5]
  • Herbs and spices, particularly milk thistle and turmeric – herbs and spices, in general, are packed with antioxidants that prevent oxidative stress in the body, therefore saving your own antioxidants, including glutathione, from damage. However, milk thistle, in particular, focuses on protecting the liver, which is the organ that produces glutathione, while turmeric contains a compound called curcumin that has been proven to restore optimum glutathione levels in the body [6]

RELATED: Glutathione Skin Whitening Cream

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Q: What food is highest in glutathione?

Green foods, particularly asparagus, okra, green beans, and spinach, contain the highest amounts of glutathione.

Q: What should we eat for skin whitening?

Green vegetables, as well as citrus fruits, alliums, and beans, are the best foods to eat for skin whitening.

Q: How can I increase my glutathione naturally for skin whitening?

In addition to eating more of the foods that we’ve featured above, making sure that you’re getting enough sleep while also living a healthy and stress-free lifestyle will naturally increase the glutathione in your body.

Q: How can I use glutathione to whiten my skin?

Glutathione can be used to whiten skin in a few ways. You can either eat it, either through the foods mentioned above or via supplements, apply it to your skin topically, or book yourself in for glutathione injections.

Q: Where can I find the most effective glutathione supplements?

We would recommend checking with your local health food store as these vary depending on the country that you live in.

Q: What to avoid when taking glutathione?

Avoid drinking alcohol when taking glutathione, as alcohol hinders your body’s absorption of the antioxidant.

Q: Can glutathione and vitamin C be taken together?

Yes, not only can glutathione and vitamin C be taken together, but they should be taken together for best results.

Conclusion: How to Boost Glutathione Levels Through Your Diet

It’s surprisingly easy to boost your body’s glutathione levels, simply by making a few adjustments to the foods that you eat.

Not only should you try to eat more of the foods that contain the antioxidant itself, but feeding yourself with glutathione precursors has also been proven to naturally increase glutathione in the body. Make an effort to consume both groups for the best skin whitening results!

ALSO READ: Glutathione Powder for Skin Whitening



Avatar for Megan Foley

Megan has been a freelance writer and editor since 2016. In that time, she’s penned a diverse collection of articles for online publication, with a focus on skincare and beauty. From in-depth product reviews to concise marketing content, Megan is passionate about developing content that informs, entertains, and inspires.