Greetings! Thanks for the query.
We can get glutathione through foods. These foods can be divided into 2 categories. There are foods that contain glutathione molecules like Spinach, Okra, Tomato, Carrot, Orange, Water melon, Papaya and Lemon (among others). There are also foods that stimulate glutathione production. These foods include Cauliflower, Cabbage, Garlic, Turmeric, Spinach, Cardamom and Black seeds.
Glutathione plays an important rule in preventing oxidative damage to the skin. It has been associated with skin lightening ability by inhibiting melanin (colour producing pigment) production and also protecting the skin form harmful sun rays that cause skin damage and hyper pigmentaion.
Please be aware that cooking reduces the glutathione content of vegetables by 30-60%.