9 Healthy High-Sulfur Foods

Sulfur is a mineral that’s essential for healthy metabolism, as well as the formation of amino acids methionine, cysteine, cystine, homocysteine, homocysteine, and taurine, and the tripeptide glutathione, according to a review published in Heliyon. It’s also prominent in a wide variety of foods, meaning most people in the United States don’t struggle to source enough sulfur from their daily diets, notes the American Heart Association.

While people with small intestinal bacterial overgrowth (SIBO) may experience gastrointestinal discomfort after consuming too many sulfur-rich foods, according to Specialists in Gastroenterology (SIG) in St. Louis, others tend to benefit from a balanced diet that prioritizes whole, high-sulfur foods.

1. Garlic and Onions

Garlic, onion (according to Cleveland Clinic), and other vegetables in the allium family are excellent sources of sulfur. To reap garlic's full health benefits, add freshly crushed or chopped garlic to your meals, as this physical change leads to the formation of allicin that then forms several organosulfur compounds, notes the Linus Pauling Institute at Oregon State University.

2. Cruciferous Vegetables

Broccoli, cauliflower, and other cruciferous vegetables are rich in sulforaphane, an antioxidant compound that may provide anti-inflammatory and anticancer benefits, according to Memorial Sloan Kettering Cancer Center. Cruciferous vegetables can also help bring you closer to your weight loss goals. They're high in fiber and low in calories, helping you feel fuller for longer, according to Cleveland Clinic.

3. Eggs

Eggs are rich in methionine, a sulfur-containing amino acid, notes research. This natural compound plays a vital role in creating other antioxidant compounds and maintaining an overall sense of balance in the body. In addition to sulfur, eggs are a good source of protein and B vitamins. According to the U.S. Department of Agriculture (USDA), one large eggprovides more than 6 grams of protein and just 72 calories. Plus, it's rich in vitamin B-12, vitamin D, riboflavin, and selenium.

4. Meat and Poultry

As SIG notes, meat and poultry (especially white meat) are rich in sulfur-containing amino acids. Due to their high protein content, these animal-based foods also increase satiety, which can help you manage your weight. However, it’s also important to eat beef and chicken, as well as dairy, in moderation to manage your risk of cardiovascular disease, notes the American Heart Association.

5. Fish

Fish and seafood options including salmon, canned tuna, lobster, and crab contain high amounts of methionine, a sulfur-containing amino acid, according to Texas Children’s. Fatty fish such as salmon and tuna are also good sources of omega-3 fatty acids, which are known for helping to reduce inflammation in the body and protecting against heart disease, notes Cleveland Clinic.

6. Soybeans

While many legumes are considered low-sulfur foods, SIG notes that soybeans are a more significant plant-based source of sulfur-containing amino acids. According to MedlinePlus, beans and legumes are also a great source of protein, fiber, B vitamins, iron, calcium, potassium, phosphorus, and zinc.

7. Milk and Cheese

The Heliyon review noted that dairy products like milk and cheese also contain sulfur-rich amino acids, which play a key role in creating the variety of flavors achieved across different products. Dairy is also a helpful source of other important nutrients like calcium and vitamin D, according to the USDA.

8. Nuts and Seeds

Nuts and seeds like Brazil nuts, almonds, and sesame seeds are nutritious, sulphur-rich foods, according to SIG. The National Institutes of Health notes that Brazil nuts in particular contain a high amount of sulfur amino acids methionine and cystine. They’re also very rich in the mineral selenium, according to the USDA, so be mindful to eat no more than three Brazil nuts per day to avoid reaching the upper limit of your daily selenium needs and experiencing adverse side effects as a result.

9. Dried Fruits

Fresh fruit doesn't have much sulfur, but to preserve it once it’s dried, many food manufacturers rely on sulfur dioxide to help the fruit maintain its natural color and flavor by preventing oxidation, according to the USDA. Dried fruits like apricots, raisins, figs, and dates can make eating fruit easier and more accessible for some people. And while dried fruit is often higher in calories and sugar than fresh options, eating it can improve a person’s diet quality by supplying more fiber and a range of vitamins and minerals, according to research in the Journal of the Academy of Nutrition and Dietetics.