सल्फर युक्त खाने की चीजें स्वास्थ्य के लिए महत्वपूर्ण... Sulphur Rich Foods are Important for Our Health

Author : Dr. P. D.GUPTA

Former Director Grade Scientist, Centre for Cellular and Molecular Biology, Hyderabad, India


All nutrients and micronutrients are provided to us by our Mother Earth. Sulphur is one of the major elements in the atmosphere, and as such, it’s found all around us, including the soil our food grows in.  Sulphur is one of the most abundant minerals in our body. It assists the body in various important functions, such as building and repairing DNA, as well as protecting the cells against damage. Sulphur also assists our body to metabolize food and contributes to the health of our skin, tendons, and ligaments. Thus, incorporating enough sulphur-rich foods is important for our health, especially considering the fact sulphur is an essential mineral, meaning the body cannot produce it on its own, and the only way to obtain it is through our diets.

Benefits of a sulphur-rich diet

Sulphur is an essential mineral, found in a wide variety of foods. Two primary amino acids are considered to be organic sulphur compounds - methionine and cysteine. Both are used by the body to make proteins and both are present in our skin, hair, and nails where they help to make these tissues strong and flexible.   While methionine is an essential amino acid, cysteine can be synthesized by the body, making it non-essential. However, dietary sulphur is still necessary for the production of cysteine. These amino acids can be found in plant-based foods as well as several animal-based foods.  Sulfur is also a natural anti-microbial, effective at treating certain dermatological conditions such as acne, rosacea, and dandruff. It has long been used in several topical therapies, and also antibiotics, anti-inflammatories, and antiepileptic drugs.  While there is no recommended daily allowance of sulphur, its various health benefits have been demonstrated in several studies, and the best way to ensure you’re consuming adequate amounts of it is through our diet.

The following 7 foods are high in sulphur:

1. Cruciferous vegetables : Broccoli, Brussels sprouts, cabbage, cauliflower, and kale are a primary source of dietary sulphur. They provide it in a form known as glucosinolates. This sulfur-containing compound may reduce the risk of cardiovascular disease, according to a recent study. Glucosinolates have also been shown to have a protective effect against developing certain neurodegenerative diseases, such as Alzheimer's and Parkinson’s disease. 

2. Chickpeas and lentils : Chickpeas, lentils, couscous, and oats are good sources of cysteine throughout the diet. This amino acid, which the body cannot produce without dietary sulphur, has antioxidant properties and is important for the creation of collagen and protein.

3. Nuts and seeds :  Almonds, Brazil nuts, walnuts, sesame seeds, and sunflower seeds are all rich in sulphur in the form of thiamine, also known as Vitamin B1.   Thiamine is an essential nutrient, which aids normal function and prevents complications in the nervous system, brain, heart, stomach, and intestines.

4. Allium vegetables :   Allium vegetables, which include garlic, leeks, onions, scallions, and shallots, are rich in various forms of dietary sulphur. These organosulphur compounds have been linked to inhibiting the growth of cancer cells in the esophagus, breasts, and lungs, according to some animal studies. Research also suggests that organosulphur compounds may be beneficial for lowering cholesterol and blood pressure. 

5. Dairy :   Dairy products such as milk, yoghurt, parmesan cheese, and cheddar cheese all provide the body with Methylsulphonylmethane (MSM), a compound that is a source of natural sulphur.  Research has demonstrated that MSM may reduce inflammation, and is effective against joint pain. A randomized study found that individuals shuddering from osteoarthritis-associated knee pain experienced relief in their symptoms and improved joint function after 12 weeks of taking MSM supplementation daily. Furthermore, MSM also has anti-inflammatory and antioxidant effects, contributing to potential anti-cancer benefits. 

6. Meat and fish : Turkey, beef, chicken and scallops, crab, and fish are animal-based sources of the essential amino acid methionine. Methionine is a powerful antioxidant, which promotes healthy hair and strengthens the nails. It also plays an important role in detoxifying harmful substances in the body, such as heavy metals, and prevents build-up in the liver by facilitating the breakdown of fats.

7. Leafy greens : Besides being another good source of MSM, leafy green vegetables also provide sulphur in the form of biotin or vitamin H. Biotin helps break down substances in the body and turn them into energy. Our body needs it to metabolize carbohydrates, fats, and amino acids, the building blocks of protein. Biotin is also found in many cosmetic products, as it is recommended for strengthening the hair and nails. 

Test of sulphur-containing food may not be good but one has to eat this type of food because we can not eat sulphur as such. (The author has his own study and views)