Can a simple food help boost our body's master antioxidant glutathione?
A diminutive grain called teff might be able to do just that.Teff (or tef) is an ancient, naturally gluten-free grain that originated in Ethiopia, where it has been a dietary staple for thousands of years. Teff is one of the smallest grains in existence, yet it's remarkably nutrient-dense.
Glutathione is an antioxidant produced within our cells. It can reduce oxidative stress and help our body to detoxify. Glutathione also protects our cells from free radicals, helps them thrive, and keeps our immune system functioning properly.
A 2023 study published in the journal Antioxidants found that brown teff may help boost the body's natural antioxidant defenses by increasing glutathione.
In the study, titled "Evaluating the Antioxidant Properties of the Ancient-Crop Tef (Eragrostis tef) Grain Extracts in THP-1 Monocytes," researchers exposed human cells to extracts from brown and ivory-colored teff.
The findings were striking:
Certain teff extracts significantly increased intracellular glutathione levels.
Brown teff increased the expression of genes involved in glutathione production and recycling.
Brown teff demonstrated stronger glutathione-related activity than ivory teff.
In a follow up study published in December 2025 in the Journal of Functional Foods, they found that teff was able to stimulate the Nrf2-ARE pathway. The Nrf2-ARE pathway is one of the body's most important natural cellular defense systems. It helps cells protect themselves against oxidative stress, inflammation-related damage, and harmful environmental exposures. When looking at cells with this pathway activated, they were able to see a 19x increase in luciferase activity (a measuring tool).
There were 87 genes that were affected when cells were exposed to teff extract.
Some compounds found to have an effect included vernolic acid and alpha-linolenic acid. These were found to be 60x higher in the teff extract that affected the cells vs. the extract that did not.
What does glutathione do?
Glutathione is a powerful antioxidant found inside virtually every single cell in your body. The liver is the main organ that produces it.
It can:
Help cells resist oxidative damage.
Help clear out toxic substances through our liver.
Keep immune cells healthy.
Help regulate antioxidant levels in our cells.
Allow our bodies to recycle antioxidants.
That's why finding foods that can help our body produce more glutathione is so exciting!
How to Use Teff
Teff is incredibly easy to incorporate into your diet. It has a mild, nutty and delicious flavor and can be used in everything from breakfast porridge to breads, pancakes, cookies, and savory dishes. Teff can also be easily blended into a flour, making it especially versatile for baking. I make delicious teff molasses and peanut butter cookies!
Whether you're making a hearty breakfast, experimenting with gluten-free baking or adding more nutrient-dense grains to your meals, teff is an easy and delicious ingredient to work with.
