Eat Your Way to Longevity: Foods High in Spermidine You Should Know About

Humans have been searching for the secret for eternal youth for centuries. The key to living a longer, healthier life might be closer than you realize - and perhaps not so secret after all.

Spermidine is a natural substance found in many foods. This remarkable compound is gaining attention for its potential to promote longevity and overall well-being. What is spermidine and how can it benefit you?

Find out what the research says about spermidine, how it benefits health and supports aging, and how to boost intake with spermidine foods.

To learn more about Spermidine and other longevity topics, visit Health news.

What is spermidine?

Spermidine is a polyamine, a natural compound made up of two amino acid groups. Every living organism has spermidine. It helps build and breakdown cells, maintaining balance. It also supports metabolism and has antioxidant and anti-inflammatory powers. 

The organic compound also triggers autophagy, the cell’s natural self-cleaning or recycling process. There’s a strong link between changes in autophagy and aging. Scientists are exploring ways to slow down the biological changes associated with aging, aiming to help people live longer, healthier lives. One area of growing interest is spermidine, a compound known for its role in autophagy - a cellular process that helps remove damaged components and supports cellular renewal. This process is believed to be a key mechanism in promoting longevity and overall health.

How does spermidine affect longevity?

Studies show a connection between high intakes of spermidine-rich foods and a longer lifespan. Lab and animal research suggests that spermidine may affect longevity by enhancing autophagy.

The polyamine seems to protect one of the cell-cleaning proteins so it works better. This makes the cell cleaning process faster and more efficient.

Spermidine levels in the blood decrease as you get older. Low levels of spermidine are linked to age-related diseases like heart disease and dementia. 

Eating more spermidine foods may improve blood pressure, reducing risk of heart disease and dementia. 

Spermidine is attracting attention for its potential role in promoting longevity. However, the benefits of spermidine may differ significantly between supplements and natural food sources, with spermidine-rich foods offering a broader range of health-promoting nutrients and compounds.

Research shows that spermidine supplements may not increase spermidine levels in the body. It’s also unclear how well the supplement supports longevity and aging. Many of the human studies investigating the anti-aging benefits of spermidine supplements are small and short. They also have mixed results. 

All living things make spermidine, including bacteria that live in the body. Some studies show that having a healthy balance of microorganisms on the body could increase spermidine levels. 

Spermidine-producing bacteria on the skin might strengthen the skin barrier, protecting it from damage while improving hydration. This might slow skin aging, so you look as good as you feel.

Top spermidine-rich foods you should eat

Eating spermidine foods may help you age better. Many of the foods high in spermidine are also rich in other nutrients that benefit health, like fiber and antioxidants.  

Some of the spermidine-rich foods you should eat include:

Wheat germ

The germ of the wheat kernel is the most nutritious part of the grain. It’s also a good source of spermidine, with 220 to 330 micrograms per gram. 

Wheat germ is a flaky powder with a nutty flavor that works well with many foods and flavors. Add the nutrient-rich powder to hot cereal, yogurt, and smoothies to get more spermidine in your diet.

Soy products 

Soy products, like tofu, tempeh, and edamame, are also rich in spermidine. A 1-gram serving may have as much as 1,400 micrograms. 

Use tofu or tempeh as your protein in stir fries or vegetarian stews and include edamame into your weekly snack rotation to get more of the anti-aging compound.

Aged cheese

Cheese is made by fermenting milk with microorganisms that boost spermidine content. The amount of spermidine in cheese varies, ranging from 10 to 260 micrograms per gram.  

Aged cheeses like cheddar, gouda, and parmesan are some of the best sources of spermidine. Include more of these cheeses to maximize intake. 

Mushrooms

Mushrooms also contain spermidine. Varieties like black shimaji, shiitake, and maitake are great sources of, providing as much as 124 micrograms per gram. 

The edible fungi are good raw or cooked. Add them to omelets, salads, or soups for flavor, texture, and nutrition. 

Legumes and peas

Eating more chickpeas, kidney beans, and peas can also help you get more spermidine. A gram of peas provides 1,400 micrograms of spermidine. 

Legumes and peas add protein, flavor, and texture to salads, soups, and grains. You can also blend them into a nutrient-packed dip for veggies, crackers, or pita bread.

Green vegetables

Broccoli, spinach, and green beans are also spermidine-rich foods. These green vegetables provide between 6 and 390 micrograms of spermidine per gram.

Make green veggies part of your weekly menu when eating your way to longevity.

How much spermidine should you consume?

You don’t need a specific amount of spermidine for good health. But studies suggest that consuming about 540 micrograms per day may be beneficial.

Including more of the spermidine-rich foods mentioned above can help you get enough of the anti-aging compound to get the benefits. Many of these foods are also good sources of fiber, vitamins, minerals, and other nutrients that support overall health and wellness.

Are there any side effects of spermidine?

Spermidine from food is safe and unlikely to cause side effects, unless you have allergies or intolerances. Spermidine supplements are also safe for most healthy people, with dizziness being the most common reported side effect. 

Dietary supplements can affect the body and interact with medications. Talk to your doctor about spermidine supplements before adding them to your routine. They can provide guidance on the best brand and dose to support your goals.

Incorporating more spermidine-rich foods into your diet may support a longer, healthier life. However, true longevity benefits come not from one nutrient alone but from a balanced diet and a healthy lifestyle. Anti-aging foods should complement a varied diet, regular exercise, and other habits that foster overall well-being.

FAQs

• What foods are highest in spermidine?

Peas, soy products, and wheat germ have the highest amounts of spermidine. A balanced diet that includes more spermidine foods may slow aging and benefit overall health.

• Can spermidine supplements help me live longer?

It’s unclear if spermidine supplements can help you live longer. Studies are small, short, and have mixed results. Eating whole foods naturally rich in spermidine may support longevity better than supplements.

• Is it safe to take spermidine supplements daily?

Talk to your doctor to find out if spermidine supplements are safe for you to take spermidine daily. Research finds that spermidine supplements are safe, causing few side effects.

• Can spermidine improve skin health and reduce wrinkles?

Some evidence seems to show that spermidine may improve skin health and reduce wrinkles. Spermidine-producing bacteria on the skin may strengthen the skin barrier, improving hydration and protecting from damage.