Sulfur-Rich Foods and 5 Health Benefits

We hear a lot about the importance of eating foods that provide minerals like calcium and potassium. Sulfur-rich foods get less attention, yet they offer many benefits. Sulfur is a nutrient that has anti-inflammatory, antimicrobial and antioxidant effects, which is why vegetables rich in this mineral, such as onions, broccoli and cabbage, are some of the best foods for your joints and immune system. .

What is sulfur?

Sulfur is a non-metallic chemical element. It is also the third most abundant mineral in the human body, after calcium and phosphorus. Our bodies cannot manufacture it on their own, so we must acquire it through our diet, whether of plant or animal origin, as well as through drinking water from certain sources. The type of sulfur we get from drinking water is called inorganic sulfate. Sulfur-containing compounds are also found in many foods, called organosulfur compounds.

Why do we need sulfur?

In the human body, the functions of sulfur are as follows:

– Protection against cell damage and oxidative stress
– Helps in the synthesis of antioxidants
– Build and repair DNA
– Maintenance of nitrogen balance
– Support of immune function
– Inflammation control
– Inhibition of certain harmful bacteria

Foods High in Sulfur

You will find sulfur in a wide variety of foods, whether of vegetable or animal origin. It is present in varying amounts in:

– the vegetables
– nuts
– legumes
– meat
– seafood
– poultry
– dairy products
– eggs

Studies have shown that most people get their greatest intake of dietary sulfur from foods that provide two amino acids: methionine and cysteine ​​(organosulfur compounds). They are found in foods that provide protein, such as seafood, meat, legumes, milk and eggs.

Other food groups that provide a high percentage of sulfur in people’s diets are allium and cruciferous vegetables, which include vegetables like onions, garlic, broccoli, cauliflower, and others. One study found that these two vegetable groups contributed up to 42% of total sulfur intake in sampled diets.

Which fruits are rich in sulfur and which vegetables contain the most?

Below is a list of foods highest in sulfur:

Beef
Organic meats
Shellfish/seafood (such as crab, lobster, shrimp, and scallops)
Poultry (chicken and turkey)
Fish
Dairy products (cheese, milk, yogurt, kefir, etc.)
Eggs
Garlic
Onions
Leeks
Shallots
Shallots
Broccoli
Cauliflower
Cabbage
Kale
Brussels sprouts
Almonds
Nut
Sesame seeds
Sun-flower seeds
Chickpeas
Red beans
Lenses
Peas

Health Benefits of Sulfur and Its Uses

Here’s what we know about the benefits associated with sulfur-rich foods and getting more of this mineral:

1. Helps Fight Inflammation and Joint Pain

Sulfur foods, such as garlic and onions, are said to have anti-inflammatory effects. This means they can reduce chronic inflammation that contributes to pain as well as a range of chronic diseases. Eating sulfur foods can help reduce joint and muscle pain. This is why the compound called methylsulfonylmethane (MSM), which is a sulfur-containing compound found in foods of plant and animal origin, is added to dietary supplements intended to reduce joint pain. Some research shows that when adults with osteoarthritis take MSM supplements for at least 12 weeks, they tend to see reduced pain and improved joint function.

2. Support Cardiovascular Function

A diet that includes sulfur dioxide from foods, especially nutrient-dense foods like alliums and cruciferous vegetables, may help reduce the risk of developing heart disease. Some sulfur-rich foods, such as broccoli and cauliflower, contain high levels of beneficial compounds called glucosinolates that appear to provide protection against cardiovascular disease, type 2 diabetes, and certain neurodegenerative diseases.

3. Have Antimicrobial Properties

Sulfur and its derivatives naturally have some antimicrobial effects due to their ability to inhibit the growth of harmful bacteria. This explains why topical treatments are sometimes used by dermatologists to manage skin conditions, including acne, dandruff, rosacea, and warts. The glucosinolates found in cruciferous vegetables also have antimicrobial effects, particularly in the digestive system, and the ability to enhance detoxification. They have been shown to decrease the growth of bacteria and other microbes that can damage the intestines and colon.

4. May Help Defend Against Cancer

A number of sulfur-rich foods, especially those from the cruciferous and allium plant families, contain antioxidants and other compounds that have been shown to have anti-cancer effects. Allium and cruciferous vegetables, both high in organosulfur compounds, have been shown in some studies to help stop the growth of certain cancer cells, including those that cause cancer of the breast, prostate, digestive system and of the lung. MSM is also proven to have not only immune-supporting and anti-inflammatory effects, but also antioxidant properties that may reduce the risk of certain cancers, such as colon, gastrointestinal, and liver cancers.

5. Have Antioxidant Effects

Sulfur plays a role in the synthesis of glutathione, considered one of the most powerful antioxidants. The increase in glutathione enzyme activity, which can occur when you consume a high sulfur diet, helps fight inflammation and oxidative stress that lead to symptoms associated with aging and some chronic diseases. For example, glutathione is thought to help reduce the risk of certain neurodegenerative diseases, such as Alzheimer’s disease, dementia and Parkinson’s disease, because it helps defend brain cells against damage and promotes the elimination of buildup of amyloid-beta plaque in the brain, which is associated with cognitive decline.

Risks and side effects

Sulfur from natural food sources is generally very safe to consume and beneficial. However, you can consume too much if you take dietary supplements containing sulfur or if you drink too much water containing this mineral.

What are the effects of excess sulfur on the body?

High intake of sulfur supplements, such as MSM, or sulfur water may cause mild side effects in some people, including indigestion, upset stomach, diarrhea or loose stools, and irritation skin and eyes. It is also not suitable for people taking blood thinners due to the potential side effects on the heart and cardiovascular system that may occur. If you are pregnant, you should consult a doctor before taking sulfur supplements.

Some people may also be sensitive to the effects of this mineral, especially those with inflammatory bowel disease. A diet high in sulfur, especially from animal products, can potentially worsen gastrointestinal problems in people with impaired bowel function due to how it affects bacteria in the gut. According to some research, high amounts of sulfur obtained from an animal-based diet also tend to be low in fiber, which can negatively alter microbiota ratios in the gut and increase protein fermentation. This can have some adverse effects.

How can I reduce the amount of sulfur in my body?

Your health is unlikely to suffer from eating foods containing sulfur, but some people are sensitive to sulfite preservatives (derived from sulfur) that are added to foods and drinks.

The frequency of this sensitivity is debatable, but it is estimated that approximately 1% of adults (1 in 100) are negatively affected by sulphites. If you think they’re causing you problems, avoid products like:

wine with added sulphites
beer
the biscuits
crackers
pickled foods
bottled juices
most condiments
canned and frozen foods

Recommendations

There are currently no recommended daily allowances (official guidelines) for sulphur. One study found that, on average, people consumed about 950 milligrams of sulfur per day (with a range of 630 to 1,270 milligrams) from diets containing a variety of foods, especially green vegetables, onions, garlic and protein foods. If you are using MSM supplements to improve your health, the standard recommended dose is about 500 milligrams of MSM per day, taken two to three times daily. Other reports show that up to three to six grams of MSM per day (split into three doses normally) appear to be safe and well tolerated.