8 Sulfur-Rich Foods for Better Health

When many people think of sulfur, rotten eggs, hot springs, natural gas, and skunks might come to mind. And while sulfur can be found in all these places (as well as soil, plants, and water), it’s also readily available in a range of foods. 

And despite the several ways it benefits overall health, sulfur is hardly ever discussed. In fact, sulfur’s roles in the body range from DNA and protein synthesis to metabolism and tissue health (just to name a few). Here, we’ll outline all the need-to-know information about sulfur, including some of the richest food sources, so you can fully reap the benefits this mineral has to offer.

What Is Sulfur?

“Sulfur is the third most abundant mineral in your body, and while it doesn’t get the spotlight, it’s essential for many of our body’s key processes,” says Sapna Peruvemba, MS, RDN, registered dietitian and founder of Health by Sapna.

One of the most common places you’ll find sulfur in the diet is actually in amino acids—the building blocks of protein. “Sulfur is part of two important amino acids: cysteine and methionine,” Peruvemba confirms. It’s also found in amino acids homocysteine and taurine, and needed to make glutathione, a powerful antioxidant.

“Additionally, sulfur is a key component of three vitamins: thiamin (vitamin B1), biotin (vitamin B7), and pantothenic acid (vitamin B5),” Peruvemba shares. These B vitamins are crucial for healthy metabolism, growth, repair, development, hormone function, immunity, and hair, skin, and nail health.

“Both animal and plant-based proteins can be abundant sources of sulfur,” says Bonnie Newlin, MPA, RD, CDN, CLT, registered dietitian and founder of Crave Nourishment. However, you’ll also find sulfur in a handful of medications, like antibiotics and pain relievers, as well as supplements including joint supplements methylsulfonylmethane (MSM), glucosamine sulfate, and chondroitin sulfate.

Sulfur Benefits

Because of sulfur’s presence in an array of essential nutrients, the mineral benefits the body in a plethora of ways. Here are the highlights:

• Builds protein: As an element of a handful of amino acids, sulfur is “essential for protein synthesis,” says Newlin. Many sulfur-rich foods are high in protein for this reason, further encouraging protein gains in the body. Protein is needed to build, repair, and maintain not only muscle, but most every structure you can think of in the body, from organs and cartilage to hair, skin, and nails.
• Strengthens bones: In this same vein, the protein-building nature of sulfur also makes it supportive of bone health. “It’s a building block for bones, teeth, and connective tissue,” explains Peruvemba.
• Boosts immune health: “Sulfur is critical for making glutathione—a powerful antioxidant that helps reduce inflammation, prevent cell damage, and fight free radicals,” says Peruvemba. Sulfur’s presence in a range of B vitamins also adds to its immune-boosting benefits. These benefits are so pronounced that sulfur has been found to potentially ward off chronic diseases like heart disease, type 2 diabetes, respiratory illness, kidney disease, and neurological diseases.
• Aids metabolism: “Sulfur serves as a cofactor for enzyme and hormone production in the body,” says Newlin. Sulfur-rich B vitamins and enzymes support nutrient utilization in the body. “It’s involved in metabolizing the food you eat into energy your body can use,” Peruvemba emphasizes.
• Regulates genes: Sulfur also has a hand in gene regulation given its role in DNA repair and synthesis. “Sulfur contributes to repairing DNA and regulating how your genes function,” explains Peruvemba.
• Supporting detoxification: “Additionally, the mineral aids heavy metal detoxification throughout the body,” says Newlin. This can support optimal liver health, as it’s the organ primarily in charge of detoxification.

8 Sulfur-Rich Foods

When it comes to sulfur, there’s a lot less guidance on how much to eat and where to obtain it compared to other nutrients. “Unlike other nutrients, there’s no established Recommended Dietary Allowance (RDA) for sulfur. That’s because sulfur is widely available in a variety of foods,” says Peruvemba. 

These foods are primarily broken down into protein-based options (since sulfur is a key component in some amino acids) and a range of plant-based foods, thanks to organosulfur compounds found in certain vegetables.

“Adequate protein intake will often provide enough sulfur in the diet,” Newlin emphasizes. That said, we’ve noted some particularly excellent sources of sulfur to help you reap the most benefits from this mineral. Here are eight of the very best sulfur sources: