Spermidine is contained in every cell of ours. Nevertheless, initial research shows that it could be healthy to add spermidine. In old age, the content in the cells decreases.
Spermidine is naturally available by means of dietary supplements. But what about absorbing the nutrient through your daily meals? This is also possible – whether as a single source or additionally.
Spermidine is contained in some foods that we already eat every day. Nuts, cheese or mushrooms are often mentioned here. But which varieties are exactly?
Let us immerse ourselves in the world of spermidine-containing foods.
Top 3 Spermidine Foods
Even with a balanced and conscious diet, you take 7 to 15 mg of spermidine per day. That’s not much,but keeps the spermidine content in your body reasonably stable in old age.
In general, it should be noted that the spermidine content is difficult to measure and fluctuates greatly. Unfortunately, the calculator for eating does little to help you get to the planned spermidine household.
Especially these three spermidine-rich foods can help you get more of the desired nutrient:
- Wheat germ (24.3-35.4 mg spermidine per 100 g)
- Dried soybeans (20.8 mg spermidine per 100 g)
- Mature cheddar (19.9 mg spermidine per 100 g)
It is not for nothing that spermidine supplements are made from wheat germ extract. This is the spermidine food par excellence. Whether in muesli or biscuits: with wheat germs you can improve your spermidine balance.
You can also refine your meals with other foods. Especially dried soybeans or cheddar are often forgotten here. They are still far better than most other foods and can also function as an ingredient in recipes.
However, you must make sure that these products also contain other nutrients and that you do not confuse the balance with excessive consumption.
Soybeans have a relatively high iron content and too much iron in the blood can cause serious illnesses. Damage to the intestinal cells or, in extreme cases, cirrhosis of the liver and diabetes are possible diseases here. In case of doubt, a blood test with your GP or your GP will help.
Cheddar, on the other hand, is fat (32%) and contains just as much iron. However, important nutrients such as potassium, calcium and magnesium are also added.
As you can see, foods always have a whole range of nutrients and it’s harder to target. Only with these 3 foods you can’t get far.
Let’s look at the snack in between: nuts.
Are there the spermidine nuts to replenish your household?
Nuts are healthy in moderation – that much is known. They contain vitamins, minerals and healthy fats. They also contain fiber and spermidine. They are therefore often referred to as superfoods.
However, the spermidine content of nuts is limited. The five nut varieties with the highest content are:
- Hazelnuts (2.1 mg spermidine per 100 g)
- Peanuts (1.6 mg spermidine per 100 g)
- Pistachios (1.1 mg spermidine per 100 g)
- almonds (0.6 mg spermidine per 100 g)
- Cashew cores (0.5 mg spermidine per 100 g)
So you see that while nuts are healthy for in between, they can’t keep up with the three richest spermidine suppliers. Nuts alone are not enough toimprove your spermidine balance.
Spermidine in cheeses means to be careful about maturity and fat content
Cheddar is promising and contains a lot of the nutrient. However, other cheeses do not come with you. This is not surprising, because cow’s milk and yoghurt contain only traces of spermidine.
If cheese is to be the spermidine supplier of choice – or one among several – it should always be matured cheese. While mature cheddar is an outstanding source, fresh cheddar has less than 1% of the spermidine content of it.
The more mature the cheese, the more polyamines it contains. Spermidine is just like that.
Mature cheese has an average of 10 mg of spermidine per 100 g of food, according to 2011 analyses. Scientists from Graz therefore attest to the ripened cheese a good effect for the heart, but also point out the high fat content. Here mass is not necessarily better than class – more precisely, maturity.
According to doctors, those who pay attention to the line and health should not eat more than 30 grams of cheese per meal.
Unfortunately, there is no precise list of spermidine content in the individual cheeses. Recommended cheeses, however, are the particularly ripened and matured cheddar, brie or parmesan.
What about the spermidine bomb mushrooms?
You read them again and again: mushrooms are “boosters” or “bombs”, which arrives at nutrients as well as spermidine.
Generally it says: mushrooms are healthy. However, spermidine contains them only in small amounts. In the mean, this is 8.9 mg spermidine per 100 g of fungi. They examined shiitake, oyster mushrooms, herb sidelets, chanterelles (in the south also called egg-swallows) or porcini mushrooms.
In raw form, they would still have more than double spermidine. Only gently dried shiitake mushrooms, which were then mentioned at a maximum of 30 degrees, can thus be called a “spermidine bomb”.
The highlight, however, is due to the quantity. While cheese and nuts can only be eaten in moderation because of the fat content, it may also be 100 g of mushrooms in the main course once per person. It is precisely this quantity that makes it an excellent spermidine supplier.
Can spermidine foods keep up with dietary supplements?
Compared to a standard daily dose of spermidine in dietary supplements (2 mg), foods can keep up. But it is precisely the concentration where they do not get close.
Since it is not yet fully researched how much is actually needed, it cannot be said here whether a combination of both would be better.
Initial study results at least indicate this. They usually examine supplementation for a healthy diet.
Those who rely on delivery services usually cannot choose the ingredients. Especially people who suffer from intolerances e.B. to cheddar or aversion to muesli with wheat germs, have problems to get pure via food to spermidine anyway. It must also taste you.
All in all, then, it means balancing the diet. Too much cheese can cause you problems elsewhere. The mixture makes it: mushrooms, cheese, wheat germ, soybeans or the good snack with nuts. All these spermidine-rich foods help you get your body where you want it to be.