Fasting yourself healthy. This is an oft-heard promise. Spermidine is also frequently addressed here. However, the natural substance that stimulates autophagy exists not only in our cells, but also in many foods.
Autophagy is the process of self-cleaning of your cells. It is therefore the garbage collection in your body.
If you eat a balanced diet, you’re already doing a lot of a healthy diet right. why not optimizeyour diet on spermidine ?
As a hobby cook or a hobby cook, you can also adjust your menu so that you can increase your natural spermidine balance. This also contributes to the balanced diet i-mentioned.
Here you will find the foodsthat have a particularly high content of spermidine at a glance.
The spermidine food table. Everything at a glance
If you want to eat a lot of spermidine, you eat foods high in polyamines. But which ones are they?
A person eats 7 to 15 mg of spermidine per day with a balanced and conscious diet optimized for spermidine. This is not much, but keeps the spermidine balance relatively stable in old age.
However, when it come to spermidine levels, it should be warned that they fluctuate greatly. The researchers who make such tables warn that even the method of analysis causes some fluctuations. It is therefore more a question of the order of magnitude than of a mathematical measure.
|Food||in milligrams / 100g|
|Wheat germ||24,3 – 35,4|
|1 year aged cheddar||19,9|
|Minced meat (beef)||3,7|
|Chips||1,7 – 3,7|
|Cauliflower (cooked)||2,5 – 2,8|
|Chicken breast (cooked)||2,5|
|Chicken (grilled or fried)||1,7|
As you can see, spermidine is mainly found in plant-based foods. Even with a vegetarian or vegan diet, you can increase the supply a little.
On the other hand, it looks bad when snacking: sweets or nuts contain very little spermidine. Here it is more likely to reach for a cup of black tea.
All in all, it is wheat germ, dried soybeans, matured cheddar and pumpkin seedsthat actually bring a little more. With these products alone, however, it is difficult to cook in a balanced way.
Recipe suggestions from the spermidine food table
So that you can make something tasty out of it, we dedicate ourselves to two recipes. The first is wheat bran pancakes for breakfast – yes, it’s sweet! In the second there is a main course with cheddar.
Wheat bran pancakes for your spermidine boost
To start with the recipe you need a pan cake or a pancake iron.
For 12 wheat bran pancakes, take:
- 1 cup universal flour
- 1/2 cup wholemeal flour
- 1 banana
- Approximately 210 ml of milk (low-fat milk or almond milk)
- 6 teaspoons wheat bran
- 3 tablespoons sugar
- 2 tablespoons olive oil
- 2 eggs
- 1 pack of baking powder
- 1 pinch salt
- The marrow of a vanilla pod
Preheat the pancake iron or pan – it should be nicely hot.
Mix the flour, baking powder and salt in a bowl.
Get a measuring cup and crush the banana in it. Add some milk and mix with the whisk. In total, a quantity of 1 1/4 cups – if your measuring cup indicates “cups” – or 350 ml of banana milk should be produced.
With the whisk you stir the oil,the eggs and the vanilla paste into the banana milk. Then read the whole measuring cup into the bowl with flour, baking powder and salt and mix it.
Spray the pancake iron with a little baking spray or sprinkle with heat-resistant oil (e.B. walnut oil). Now you can empty each pancake trowel for trowel on the iron and bake. They should be beautifully golden brown.
Some maple syrup, jam, fruit or any other topping of your choice completes breakfast.
Mushroom cramwithe baked with cheddar
For 4 portions you need:
- 400 g mixed mushrooms
- 80 g grated cheddar
- 100 g cheddar sliced
- 150 g cooked ham in thick slices
- 4 tomatoes
- 1 onion
- 1 bunch spring onions
- 1 cup of cream
- 1 tbsp butter
- 1 shot of white wine
- Some lemon juice
- Gerialate nutmeg
- Cayenne pepper
Preheat the oven to 200 degrees (upper and lower heat).
Heat the butter in a large saucepan and whisp the cooked ham. Put it in the pot to fry.
While the ham is cheerfully frying, whisk the onion and cut the spring onions into rings. Then add both to the pot.
The mushrooms are best cleaned with a mushroom brush (do not wash! You need the beautiful nutrients!) and cut them into bite-sized pieces. Sprinkle the mushrooms with a little lemon juice and add them to the pot.
Now it is time to extinguish white wine with the shot and let the alcohol evaporate. Then pour the cream and stir through it once, so that everything is covered with the cream.
Add a pinch of salt, pepper, nutmeg and cayenne pepper to taste.
You cut the tomatoes small and put them in the pot with the grated cheese. Stir everything around well again.
Now that everything is nicely hot, you will put the whole mass in a roller dish and cover it with the cheddar slices.
Finally, bake for 30 minutes – or until the srise is golden brown.
Lunch is finished with the spermidine kick.
Is this spermidine food table sufficient for the perfect supply?
As far as dosing is concerned, science does not yet agree. Initial studies show that even the change in diet can make a difference.
Cardiovascular diseases could be reduced by a diet with higher spermidinelevels. So you could get older– but here the study situation is not enough to put it that way.
Especially in the prevention of dementia, previous studies have always resorted to additional supplementation via dietary supplements. Here, the diet alone does not seem to be enough.