Sulfur rich foods

What associations does the word “sulfur” cause? Most have rotten eggs, fire and matches. Meanwhile, this mineral occupies an important place in the human body, although its functions, at first glance, are not as noticeable as other beneficial substances. Sulfur does not shape the body, as does, for example, calcium, which forms bones and teeth. It does not soothe muscles and does not give a calm healthy sleep, like magnesium. It will not affect sexual activity, like zinc, on which testosterone production depends. You can take even a small amount of iodine and almost immediately see its work – the functioning of the thyroid gland will improve. When taking sulfur, no quick visible effects are worth the wait. It is stored in the body in the “background mode,” so to speak, but at the same time plays its own role only assigned to it.

Why do we need sulfur?

Sulfur (S, sulphur) is a mineral first found in the earth around volcanic craters and geysers. But in addition, it is found in some plants, in particular cereals, fruits and vegetables. This macro element is also present in protein products.

In importance, sulfur is one of the most common mineral elements in the human body. An adult body contains approximately 140 grams of this substance. It mainly concentrates in the skin, muscles, joints, nails and hair. But why should the body have such large reserves of sulfur? What functions are reserved for her?

The role of sulfur in the body:

• necessary for the synthesis of glutathione (endogenous antioxidant);
• in the form of disulfide compounds provides strength and elasticity of the hair;
• important for the synthesis of taurine (necessary for the normal functioning of the cardiovascular, muscular and nervous systems);
• binds chains of amino acids that form insulin;
• It is part of amino acids (methionine, cysteine), B vitamins, pangamic acid, vitamin U, hormones.

Thus, given that sulfur is an element of several amino acids, there is a reason to say that animal products are also sources of sulfur. In particular, these are different types of meat, eggs, cheese, milk.

But in the human body sulfur helps not only to create amino acids. It is important for the healthy development of bones, the nervous system, supports the cardiovascular system, the liver and joints, and even prevents cancer. In addition, it is responsible for the health of the muscles, hair and epidermis. But people with diseases of the digestive system, in particular, such as ulcerative colitis, should be treated with sulphur with extreme caution.

Other sulfur features:

• reduces blood cholesterol, which has a beneficial effect on the cardiovascular system;
• improves skin quality;
• methylsulfonylmethane (a sulfur compound found in fresh vegetables) relieves joint pain;
• possesses anti-cancer abilities;
• strengthens the immune system;
• cleans the liver of toxins;
• promotes normal blood clotting;
• beneficial effect on the brain.

Sulfur in products

Most of the sulfur the body receives from protein foods – mainly from meat.

Turkey, chicken, pork, guinea fowl, beef, rabbit, goat meat, and most types of fish are by no means a complete list of foods high in sulfur. For a healthy adult with an adequate protein intake, a serving of meat per day can fully provide the required amount of sulfur. Therefore, most nutritionists in the world do not recommend the use of pharmaceutical supplements containing this mineral. Dairy products (milk, cheese, sour cream) are also high macronutrient foods, and among fruits rich in sulfur are bananas, pineapples and watermelon. In addition, there is a lot of sulfur in nuts (walnuts, almonds, cashews, coconuts) and seeds (sunflower, sesame).

No less good S-sources are eggs. A portion of quail, for example, can provide almost the same amount of a macrocell as a portion of meat. Chicken, especially the yolks, are also rich in sulfur. But even though egg yolks help in the process of liver detoxification, however, people with high cholesterol and heart disease should limit their consumption of this product. The permissible amount of yolks in food is determined by the attending physician.

Almost all fibrous, leafless vegetables, as well as dark green leafy ones are rich sources of sulfur. This list includes corn, peas, spinach, different types of cabbage (white cabbage, broccoli, cauliflower, kohlrabi), mustard, asparagus, okra, leaf lettuce, eggplant. And almost all vegetables, rich in sulfur, have a common characteristic feature – a specific smell.

The most recognizable sulfur plants:

• cruciferous: cabbage, broccoli, cauliflower, Brussels sprouts, Chinese and other species;
• onion: onion, shallot, garlic, leek.

The benefits of various vegetables containing sulfur

Garlic, onions, shallots, leeks and other vegetables from this group of plants contain different sulfur compounds. For example, sulphur obtained from garlic has anti-cancer properties. At least, so convince scientists after several laboratory studies. A substance from onions improves glucose tolerance in diabetics.

Sulforaphane, an organic sulfur compound found in broccoli, cabbage, Brussels sprouts and color cabbage, enhances the activity of glutathione, reduces mitochondrial permeability and reduces oxidative stress in the body (in fact, massive formation of free radicals).

Quite interesting research results were shared by scientists who conducted experience in one of the Chinese provinces (with a fairly high level of air pollution). It is the unfavorable environmental conditions that are called the cause of the frequent occurrence of liver cancer in the local population. However, people who regularly use broccoli, have, so to speak, immunity against free radicals. It has also been observed that broccoli reduces oxidative stress in patients with diabetes mellitus type 2.

And sulfur compounds, represented in all types of cruciferous, have powerful anti-cancer properties, counteract carcinogens, including trans-fats.

How to cook vegetables, preserving the properties of sulfur

Of course, the most beneficial substances are found in raw vegetables and fruits. But to provide the body with sulfur, not everyone decides to eat a head of onion or garlic. This, of course, is possible, but not very pleasant. Sulfur-containing vegetables often come to our table either with ingredients in salads, or after heat treatment. But how to cook a tasty dish and preserve the beneficial properties of sulfur?

Onion and garlic

Many people do not like garlic and onions because of their strong smell. The source of this specific caustic aroma is allyl sulfur compounds, the very ones that help fight cancer, increase the antioxidant properties of vegetables, and prevent damage to the liver.

But if these vegetables are consumed raw, then very small portions are used. Most often, these products are found boiled, stewed or fried. But if onion or garlic is chopped before cooking and left for at least 10 minutes, then the process of additional production of allyl sulfur starts, which becomes more resistant to heat.

Broccoli

This vegetable is best cooked in a double boiler – so it will keep the maximum amount of sulphur. But here are some comments. Experiments have shown that a lightly steamed vegetable contains at least three times more sulforaphane than a product after a strong heat treatment. Finishing cooking broccoli is desirable at the stage when the cabbage is still tender bright green color. It usually takes 3-4 minutes in a double boiler.

White cabbage

Again, studies show that lightly stewed cabbage contains more bioavailable organo-sulfur compounds than vegetables cooked over high heat and for a long time. To preserve the macro, before cooking the cabbage, like onions, chop to the desired consistency and leave for a few minutes – so that the useful compounds (myrosinase) are “earned”. And also, as in the case of broccoli, a great cooking option is steaming (steaming 4-5 minutes). If the cooking process takes place using a microwave oven, it is better to resort to low and medium power.

Cauliflower

To activate the enzyme mirosinin and make sulfur from cauliflower more bioavailable, it is desirable to cut the vegetable into small florets and leave it on for 10 minutes. Steam or in the oven. For example, if you mix a cauliflower with a small amount of curry, cayenne pepper, salt and olive oil, and then bake it all, you get a very tasty and rich in gray dish.

Brussels sprouts

This type of cabbage, for maximum preservation of sulfur, is also better to cook in a double boiler or bake. At the same time, the same rule remains relevant: not for long and avoiding too high a temperature.

In some regions, spring drinking water also contains a lot of sulfur. The liquid, in which the content of sulfates per liter is more than 250 mg, has a pronounced unpleasant odor and taste.

Sulfur side effects

Although rare, but sulfur can cause side effects when over-consumed.

Signs of sulfur poisoning include nausea, vomiting, diarrhea or constipation, and headaches.

If the consumption of foods rich in sulphur, any of the symptoms described, it is worth a few days to abandon them. If the symptoms do not go away, consult a doctor.

And that the body needs additional consumption of foods rich in sulphur, can speak of pain in the joints, dull hair and weakened nails.

An adult needs about 1 g of sulfur daily. This need is easy to meet, adhering to proper nutrition.

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