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11Sulfur (S) - Body & Health Importance + Top 20 Sources
Tkacheva Natalia, phytotherapist, nutritionist
Eliseeva Tatyana, editor-in-chief of the EdaPlus.info project
E-mail: [email protected], [email protected]
Abstract. The article discusses the main properties of sulfur ( S ) and its effect on the human body. A systematic review of modern specialized literature and relevant scientific data was carried out. The best natural sources of sulfur are indicated . The use of the mineral in various types of medicine and the effectiveness of its use in various diseases are considered. The potentially adverse effects of sulfur on the human body under certain medical conditions and diseases are analyzed separately.
Key words: sulfur, S , benefit, harm, beneficial properties, contraindications
Sulfur is one of the five most abundant chemicals in the world and the third largest mineral in the body. It is involved in such vital processes as digestion of food, maintenance of tissues, protection against inflammation and oxidative stress. Therefore, it is important to regularly consume foods rich in trace elements - they help all systems and organs work.
The role of sulfur in the body
One of the most important functions of a mineral is to produce the building blocks of protein molecules known as amino acids. Sulfur-containing amino acids (SAA) include: taurine, homocysteine, methionine, cysteine.
The last two amino acids are present in the skin, hair, nails and make them strong, flexible. They are also part of the powerful antioxidant glutathione, essential for detoxification and maintaining liver health. It also promotes lipid metabolism, sperm production, immune defense and DNA synthesis. [one]
Methylsulfonylmethane (MSM) is a naturally occurring form of organic sulfur found in all living organisms. The body uses it to implement various important tasks for life: tissue regeneration, maintaining the structural integrity of articular cartilage, tendons and ligaments. [2, 3 4 5]
Sulfur in food - available sources
The mineral is found in the water and soil in which cereals, vegetables, fruits, and berries grow, making it part of vegan foods. In high concentrations, it has an unpleasant smell of rotten eggs, but at
small dosages it is impossible to know about its content in food. The body mainly receives the component from different sources:
• proteins of animal and vegetable origin;
• vitamins B1 and B7;
• other types of compounds - sulfinates, allicin, sulfides, etc.
Sulfites are food preservatives derived from sulfur. They are usually added to processed foods (pickles, dried fruits, jams) to increase shelf life. But sometimes they form on their own, naturally in fermented foods and drinks: beer, wine, cider. [6]
Foods containing sulfur
Onions and garlic are among the best food sources of the mineral due to their high allicin content. Broccoli is rich in sulforaphane. But the transformation of these forms from inactive to active occurs during chewing, cutting, grinding, so it is difficult to assess their concentration and judge assimilation.
Organ meats deserve special mention as they contain more nutrients than meat. Animal organs are hardly an attractive food, so nutritionists advise beginners to add liver and lungs to their diet first. They are invisible in dishes with a rich taste.
20 foods with the highest sulfur content [7' 8]
No. Product mg per 100 g
1 Gelatin, powder 1500
2 Mustard powder, dry 900
3 Pork lean, fried without oil and fat 330
4 Dry yeast 320
5 Turkey lean, baked 290
6 Rabbit, baked meat 260
7 Grilled lean lamb 250
8 Duck lean, baked 250
9 cocoa powder 249
10 Instant coffee, dry powder or granules 230
11 Dried tomato 210
12 Sesame seeds 210
13 Tahini, sesame paste 200
14 Sunflower seeds 200
15 rice bran
201
16 fish paste
170
17 Wheat bran
170
18 raw peanuts
170
19 Raw cashew
160
20 Wheat germ
159
Components in natural food have an antimicrobial, antifungal effect. Cruciferous vegetables protect against several types of cancer and reduce DNA damage.
Sulfur intake per day
There is no strictly recommended daily dose of the mineral - scientists have not been able to estimate the daily requirement. The researchers concluded that an average daily intake in the range of 600 to 1250 mg should be considered safe for health. However, studies show that 1.5-6 g per day, divided into 2-3 doses, is beneficial and safe for patients with osteoarthritis.
Most people get enough sulfur from their diet. The risk of deficiency increases after age 75. The consumption of food with a high concentration of the trace element helps to cope with the problem. The natural method of obtaining nutrients is the best way to provide the body with everything it needs.
Useful properties of sulfur for men, women and children
1. Fights insulin resistance and type 2 diabetes
Organic sulfur improves metabolism, helps cells use carbohydrates more efficiently, and combats the changes that lead to obesity. Cells that receive enough oxygen can produce the right amount of insulin, protecting the body from diabetes. [9, 10]
2. Supports the work of the heart
Organic mineral helps to restore and regenerate blood cells, eliminates scar tissue. Taking it in sufficient amounts for six weeks improves ECG results, as experiments show. [eleven]
3. Protects against cancer
Cancer cells, unlike healthy cells, do not need oxygen to function properly. But filling healthy cells with oxygen activates a more effective immune response to slow tumor growth and kill cancer cells. Studies have confirmed that sulfur helps the body get rid of free radicals through better production of glutathione and prevent breast, bladder, and liver cancer. [12, 13, 14, 15]
4. Combats Loss of Brain Function
The microelement has a neuroprotective effect, it is necessary for Alzheimer's disease. Especially important is its ability to counteract oxidative stress, inflammation. These properties both prevent the development of chronic neurodegenerative diseases and slow down their development. [16]
5. Helps with rheumatoid arthritis
The natural sulfur compound in foods is helpful for autoimmune disease, which is associated with inflammation in the joints. Studies have shown that MSM is effective for various types of osteoarthritis - it acts as an anti-inflammatory agent, protects cartilage, reduces pain and improves range of motion. In balneotherapy, water with a mineral is also used - bathing in hot springs improves the condition of inflamed, tense joints. [17, 18, 19]
6. Reduces Allergic Symptoms
Sulfur fights inflammation caused by abnormal immune responses that occur in people with allergies to food, environmental factors. It protects against symptoms such as nasal congestion, runny nose, watery eyes, itchy eyes, sneezing, shortness of breath, coughing. Trials show that taking a 2,600mg daily supplement of MSM for one month provides relief from seasonal allergic rhinitis, and taking 3-4g for two weeks makes it easier for allergy sufferers to breathe. [20, 21]
7. Has an antioxidant effect
The theory has not yet received enough scientific confirmation, but scientists say that the compound inactivates free radicals. This is possible due to the participation of the mineral in the production of the antioxidant glutathione, as well as its interaction with other dietary antioxidants - vitamins C and E, coenzyme Q10 and selenium. [22, 23]
Interaction of sulfur with other nutrients
Important interactions of the compound with trace elements are unknown to science. But it is reliably known that two B vitamins contain a large amount of sulfur - thiamine and biotin (B1 and B7).
The use of sulfur in medicine
Some dietary supplements, antibiotics, painkillers contain different concentrations of the mineral. Sulfur hexafluoride is used as a contrast agent to improve the quality of ultrasound. For example, to study the heart or liver, it is administered intravenously. Also, the mineral is part of various cosmetic preparations, because it has keratolytic, antibacterial properties.
Scientific research related to sulfur
• Dandruff. Accelerated exfoliation of keratinized scales on the scalp causes itching, peeling, redness. The US Food and Drug Administration (FDA) approves the use of over-the-counter dandruff products containing sulfur and salicylic acid. Back in the 1980s, scientists found that shampoo with these ingredients reduces flaking. [24]
• Rosacea. A skin condition in which blood vessels dilate and persistent areas of redness, inflammation appear can be treated with creams and lotions. Studies have shown that formulas with MSM and silymarin are especially effective in this case. They reduce redness, papules, itching, moisturize and return the skin to its normal color. [25]
• Allergy. Some people suffer from sulfur intolerance. Such a case was documented in 2014 - a physically healthy woman developed swelling of the mouth, decreased blood pressure, and itching appeared. Scientists have found that this is not an isolated case and the cause of an allergic reaction can be any energy drinks and sports supplements with sulfur-containing compounds such as taurine. [26]
• Digestion. Researchers suggest that MSM is able to repair the lining of the digestive tract. According to one theory, it does not allow tissues to break down. This is important for increased intestinal permeability - inflammatory bowel disease, colitis. [27, 28]
Contraindications for Sulfur Consumption: Possible Side Effects and Complications
The only significant drawback of the substance is intolerance in some people. In this case, the organic compound can provoke any allergic reactions. According to statistics, sensitivity to sulfites occurs in 1% of people.
Symptoms of sulfur deficiency in the body
Healthy people who eat a well-balanced diet usually do not need additional micronutrient intake. Vegans, athletes, HIV patients are at risk of deficiency. They can take dietary supplements, but only under medical supervision.
Nutrient deficiency leads to adverse effects and causes the following symptoms:
• fatigue and decreased physical performance;
• problems with concentration;
• pain in muscles and joints;
• sleep problems;
• skin damage.
When the brain lacks sulfur-containing amino acids, it depletes glutathione to maintain cysteine levels. As a result, the brain loses antioxidant protection, which accelerates degenerative processes such as dementia.
Symptoms of excess sulfur
There is very little information about oral sulfur supplements, so you cannot be sure of their safety. There are suggestions that an excess of MSM provokes side effects:
• dizziness;
• headache;
• nausea;
• diarrhea.
Sulfur-containing foods promote the growth of sulfate-reducing bacteria in the intestines. They are dangerous because they release sulfide, which causes damage and inflammation of the intestines. However, not all sulfur-rich foods have this effect - a negative reaction is triggered by sulfur-containing foods of animal origin. This is especially dangerous on a low-fiber diet. But a diet rich in sulfur-containing vegetables is beneficial. [29, 30]
Sulfur-derived preservatives, which are added to processed foods to prevent spoilage, are also a danger. If there is an increased sensitivity to sulfites, the body reacts negatively even to its low doses -urticaria, edema, asthmatic symptoms, convulsions, anaphylactic shock may develop. [31]
The interaction of sulfur with drugs
There are no reports in the scientific literature of MSM interacting with any medications. But negative reactions to contrast agents with sulfur hexafluoride are known in people taking dobutamine, a medicine to stimulate the heart.
Expert comment
Tatyana Eliseeva, nutritionist, nutritionist
Sulfur is essential for good health as it acts as an antioxidant and anti-inflammatory agent, and reduces the symptoms of arthritis and allergies. The most correct strategy is to strive to get it from healthy food and not focus on one type of food. You will get much more benefits if you have a variety of foods in your diet, because they contain many beneficial vitamins and minerals in addition to sulfur.
Literature
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25. The multifunctionality of 10% sodium sulfacetamide, 5% sulfur emollient foam in the treatment of inflammatory facial dermatoses, https://pubmed.ncbi.nlm.nih.gov/20232584/
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31. Considerations for the diagnosis and management of sulphite sensitivity, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4017445/
An extended HTML version of this article is available on the edaplus.info website . Sulfur (S) - Body & Health Importance + Top 20 Sources
Tkacheva Natalia, phytotherapist, nutritionist
Eliseeva Tatyana, editor-in-chief of the project EdaPlus.info
E-mail: [email protected], [email protected]
Received 09.03.2022
Abstract. The article discusses the main properties of sulfur ( S ) and its effect on the human body. A systematic review of modern specialized literature and relevant scientific data was carried out. The best natural sources of sulfur are indicated . The use of the mineral in various types of medicine and the effectiveness of its use in various diseases are considered. The potentially adverse effects of sulfur on the human body under certain medical conditions and diseases are analyzed separately.
