Eating foods high in spermidine can boost health, longevity, & youthful biomarkers. The best part is they’re delicious & easy to stack! 💚
Foods high in spermidine, a naturally occurring polyamine found in a variety of plants, are rapidly gaining attention for their remarkable health benefits.
From promoting cellular health and longevity to boosting heart and brain function, spermidine is nothing short of pure dope.
What is Spermidine?
Spermidine is a naturally occurring polyamine, a bioactive compound that plays key roles in cellular functions. It’s found in all living cells and involved in the processes of cell growth, protein synthesis, mitochondrial biogenesis, and cellular integrity.
It’s particularly known for its ability to promote autophagy—the body’s process of clearing damaged cells and regenerating new ones.
This makes spermidine a key player in the extension of lifespan.
Plant-Based Foods High in Spermidine
Here’s a list of the top 12 plant-based spermidine-rich foods:
1. Wheat Germ
Wheat germ is the top food source of spermidine, with studies showing it contains the highest concentrations at 30–60 mg per 100 grams. It’s also a powerhouse of healthy fats, protein, and fiber.
2. Soybeans
Soybeans and their products, such as tofu and tempeh, are rich in spermidine. They contain 10–20 mg per 100 grams. As a plant-based protein source, soy offers a wealth of benefits, including supporting muscle maintenance and cardiovascular health.
3. Mushrooms
Certain types of mushrooms, especially shiitake and maitake, are notable for their high spermidine content. With 5–10 mg per 100 gram serving, they pack antioxidants, adaptogens, and bioactive fuel. They also protect the body from oxidative stress and boost immune function.
4. Peas
Green peas, both fresh and dried, are another great source of spermidine at 3-6 mg per 100 grams. They’re also rich in plant-based protein and fiber, making them beneficial for digestive health and muscle maintenance.
5. Lentils
Lentils are another legume that provides about 3–5 mg of spermidine per 100 grams. They’re high in protein, fiber, and iron, making them a valuable food.
6. Chickpeas
Other legumes, such as chickpeas, contain moderate levels of spermidine. They rock roughly 3–5 mg per 100 grams. They also support heart-health, gut-health, digestive health, and the brain.
7. Whole Grains
Whole grains like rice and barley contain spermidine, though in lower amounts compared to wheat germ. At 1–3 mg per 100 gram serving, they’re a healthy source of fiber and essential nutrients.
8. Broccoli
While not as high in spermidine as other foods on this list, broccoli still provides a decent amount at 0.1–0.5 mg per 100 grams. It’s also packed with vitamins, minerals, antioxidants, and sulfuraphane, making it a go-to superfood for optimal health.
9. Citrus Fruits
Citrus fruits, such as oranges, lemons, and grapefruits, contain lower amounts of spermidine, but are still valuable additions to a spermidine-rich diet. At 0.1–0.3 mg per 100 grams, they pack vitamin C and antioxidants that boost the immune system.
10. Nuts
Nuts like almonds, walnuts, and hazelnuts offer moderate amounts of spermidine at 1–2 mg per 100 grams. They also rock vitamins, minerals, and can extend your lifespan.
11. Quinoa
Quinoa, a whole grain, contains around 1–3 mg of spermidine per 100 grams. It’s also an excellent source of complete protein, containing all nine essential amino acids.
12. Oats
Oats, another whole grain, offer about 1–3 mg of spermidine per 100 grams. They’re high in soluble fiber, including beta-glucans, which boosts heart-health, gut-health, immune health, and the brain.
The medical and health topics covered on the PlateofGrass website have not been evaluated by the FDA and are not intended to prevent or cure any disease. This article and its content is presented ‘as is’ for informational purposes only.
