Increase Your Vitamin C Intake

Water-soluble vitamin C is present in many foods, especially fruits and vegetables. Foods high in vitamin C include strawberries, citrus fruits, papayas, kiwis, and bell peppers.

This vitamin has a variety of purposes, one of which is functioning as an antioxidant to protect cells from oxidative damage. Additionally, it maintains the body's supply of glutathione and other antioxidants. Vitamin C may help raise glutathione levels by sparing glutathione by attacking free radicals first, thereby sparing glutathione. Additionally, they found that vitamin C promotes glutathione processing by converting oxidized glutathione to its active form. In fact, studies have shown that healthy adults who take vitamin C supplements have higher glutathione levels in their white blood cells. One study found that when adults took 500–1,000 mg of vitamin C daily for 13 weeks, the amount of glutathione in their white blood cells increased by 18%. Another study showed that supplementing with 500 mg of vitamin C daily raised glutathione in red blood cells by 47%. But in these investigations, vitamin C supplements were used. It's uncertain if foods would have the same effect as supplements, which are concentrated versions of the vitamin.