Sulfur, a mineral is found the most abundant in our body

After calcium and phosphorus, sulfur is the most abundant mineral element found in our bodies. Our body needs sulfur to build and fix your DNA regulating gene expression, and helping your body metabolize food.

Sulfur is available in our diets, derived almost exclusively from proteins. But among the 20 amino acids present in proteins, only 2 amino acids contain sulfur. The two amino acids that include sulfur are methionine and cysteine. Methionine is an essential amino acid that cannot be synthesized by your body and must be consumed from protein-based sources. Cysteine, on the other hand, is a non-essential amino acid and is synthesized by your body. You don't need to consume it directly, but you do need to consume sulfur in forms that can be used to produce this compound.

Why You Need Sulfur
You obtain the sulfur your body needs from animal and plant-based proteins as well as other types of compounds such as sulfinates, allicin, and sulfides. Sulfur is also present in thiamin (vitamin B-1) and biotin (vitamin H).

Your body needs sulfur to build and fix your DNA and protect your cells from damage that can lead to serious diseases such as cancers. Sulfur also assists your body to metabolize food and and protects your body from inflammation and oxidative stress, it contributes to the health of your skin, tendons, and ligaments.

Foods with Sulfur
Dietary sulfur comes in many forms. It was once thought that animal-based proteins were the primary source of sulfur, but we now know that it’s also found in a variety of plant-based foods and non-protein foods.

The sulfur-containing foods below have been shown to provide health benefits. However, some consumers have reported experiencing gastrointestinal discomfort, with cases resulting in ulcerative colitis from sulfates found in drinking water and some allium and cruciferous vegetables.

1. Turkey, beef, eggs, fish, and chicken. These are animal-based sources of methionine, the essential amino acid that must be consumed through your diet since it cannot be synthesized by your body.

2. Nuts, seeds, grains, and legumes. It is also possible to obtain methionine from a vegetarian diet. Nuts, seeds, grains and legumes are great plant-based sources of this amino acid.
3. Chickpeas, couscous, eggs, lentils, oats, turkey and walnuts are good sources of getting cysteine through your diet.
4. Allium Vegetables include garlic, leeks, onions, scallions, and shallots. Other than proteins, allium vegetables are one of the main sources of dietary sulfur. This group of vegetables is rich in various forms of sulfur, including sulfides, thiosulfates, sulfoxides, vinyldthiins, and ajoenes. These vegetables are associated with benefits in cardiovascular health, bone health, blood sugar control, and detoxification.
5. Cruciferous Vegetables includes broccoli, cauliflower, cabbage, arugula, kale, and radishes. These are another primary source of dietary sulfur. They provide it in a form known as glucosinolates. They are also high in fiber and are associated with a healthy diet. There have been claims that these vegetables help to reduce the risk of cancer, but unfortunately, clinical studies remain inconclusive so far.
6. Whole Grains are a good source of sulfur in the form of thiamin (vitamin B-1). Like the essential amino acid methionine, thiamine cannot be produced by your body and must be obtained from your diet.
7. Leafy Green Vegetables provide sulfur in the form of biotin (vitamin H), which is involved in the formation of fatty acids. This lesser-known vitamin is also produced by intestinal bacteria.

Recommended daily amounts
No recommended daily amounts have been proposed for sulfur intake. However, it has been proposed that in some cases, too much sulfur in the diet can lead to intestinal problems, including: Diarrhea, Inflammatory bowel disease, Ulcerative colitis. These conditions can result when bacteria in the intestines convert excess sulfates to hydrogen sulfide gas (H2S).

However, the recommended daily allowance (RDA) for methionine has been set at 14 milligrams per kilogram of body weight, or approximately 1000 milligrams per day. No RDA has been set for other forms of sulfur.

Possible side effects of too much sulfur
While following a diet containing enough sulfur is vital for your health, too much of this mineral may cause a few unpleasant side effects.

1. DiarrheaDrinking water containing high levels of sulfur may cause loose stools and diarrhea. Excessive amounts of this mineral in your water can also give it an unpleasant taste and make it smell like rotten eggs. You can test the sulfur content of your water by using sulfur sticks. On the other hand, there’s currently no strong evidence that eating large amounts of sulfur-rich foods has the same laxative effect.

2. Gut inflammationA sulfur-rich diet may worsen symptoms in those with ulcerative colitis (UC) or Chron’s disease (CD) — two inflammatory bowel diseases that cause chronic inflammation and ulcers in the gut.

Emerging research suggests that sulfur-rich foods may help a specific type of sulfate-reducing bacteria (SRB) thrive in your gut. These bacteria release sulfide, a compound thought to break down the gut barrier, causing damage and inflammation.

That said, not all sulfur-rich foods may have the same effect. For instance, while a diet rich in sulfur-containing animal products and low in fiber may raise SRB levels, one rich in sulfur-containing vegetables appears to have the opposite effect.

Moreover, many factors other than the sulfur content of foods may influence the balance of gut bacteria. Therefore, more research is needed before strong conclusions can be made.

Are some people sensitive to sulfur?
Anecdotally, some people report feeling better when following a low sulfur diet. However, there’s currently limited research on sulfur intolerance.

Instead, most studies focus on the side effects of sulfites — a preservative derived from sulfur that’s added to some alcoholic beverages and packaged foods to prevent spoilage and extend shelf life.

Around 1% of people appear to have a sulfite sensitivity that causes itching, hives, swelling, nausea, or asthma-like symptoms when exposed to foods rich in sulfites. In extreme cases, exposure may even cause seizures or anaphylactic shock.

People sensitive to sulfites benefit from avoiding foods that contain them. However, there’s currently little evidence to suggest that they also benefit from limiting sulfur-rich foods.

If you’re sensitive to sulfites, make sure to check food labels and avoid ingredients like sodium sulfite, sodium bisulfite, sodium metabisulfite, sulfur dioxide, potassium bisulfite, and potassium metabisulfite.

Compiled and penned by Crocus Media