10 Foods With The Highest Spermidine Content
Your body hosts a whole plethora of different background processes, which work really hard to keep you healthy and youthful. One molecule, spermidine, is essential for these background processes. It can help your body repair cells, remove old ones, and support long-term longevity.
Spermidine is found in each and every living cell. It’s vital in cellular health and supports autophagy, which “eats” damaged, old, or unnecessary components of your body to build new cells or give you energy (1). According to some emerging research, spermidine may even contribute to lifespan extension, among multiple other health benefits (2).
Even though your body produces spermidine on its own, the levels of this marvelous molecule drop as you age (3). That’s when including high-spermidine foods into your diet becomes a key tool in the long-term strategy for healthy aging.
Spermidine-Rich Foods List
Each of these foods has been selected based on their high spermidine content and nutrient density. We’ve included their estimated spermidine levels per 100 g, so you can make informed choices about your spermidine intake.
1. Wheat Germ
An absolute heavy-hitter.
Spermidine content: up to 24.3 mg per 100g
Loaded with essential nutrients, wheat germ is the embryo of the wheat kernel and tops the list of high-spermidine foods. Add it to smoothies, yogurt, or sprinkle over oatmeal for a potent boost.
2. Soybeans
This plant-based protein comes with a hefty longevity bonus.
Spermidine content: 8–20 mg per 100g (fermented versions have more).
Edamame, tofu, and especially natto are strong sources of dietary polyamines. Fermentation increases spermidine levels, making tempeh and natto excellent choices.
3. Mushrooms (e.g., Black Shimeji)
Savory & surprisingly rich in spermidine.
Spermidine content: up to 12.3 mg per 100g
Beyond their numerous other health benefits, a surprising side effect of mushrooms is spermidine. Every savory bite is a quiet contribution to your longevity.
4. Aged Cheese
Never say “stop” at Olive Garden!
Spermidine content: 10–13 mg per 100g
The aging process in cheese boosts spermidine. Brie, blue, and cheddar are especially rich in spermidine. Just make sure to enjoy small, mindful portions for cardiovascular health.
5. Legumes (Lentils, Chickpeas, Green Peas)
Full of fiber and very filling high-spermidine foods.
Spermidine content: up to 10.8 mg per 100g
An affordable and versatile option, with superfood benefits. Legumes are an elite option for those, looking to incorporate spermidine rich foods into their diet.
6. Chicken Liver
A great option for those with a refined palate.
Spermidine content: 8–12 mg per 100g
Often avoided, but nutrient-dense and high in spermidine, chicken liver can promote cell growth and repair. Pan-fry with onions or use in pâté for a throwback health boost.
7. Mangos
A sweet and juicy spermidine boost.
Spermidine content: up to 10.6 mg per 100g.
Yes, mangos! Their juicy sweetness hides a respectable dose of spermidine, along with antioxidants that support promoting cellular renewal.
8. Broccoli
Your kids might hate it, but your body loves it.
Spermidine content: 5.5–7 mg per 100g
A classic among cruciferous vegetables, broccoli supports promoting cellular health, detox, and digestion. Roasted, steamed, or raw, it’s always a winner.
9. Hazelnuts
A multi-faceted boost to your health, spermidine included.
Spermidine content: up to 6.3 mg per 100g
Hazelnuts boost cardiovascular health and longevity. Snack on them solo or blend into spreads and desserts to uplift your well-being.
10. Rice Bran
Spermidine Content Comparison Table
|
Food |
Spermidine (mg per 100g) |
|---|---|
|
Wheat Germ |
24.3 |
|
Soybeans |
8–20 |
|
Black Shimeji Mushrooms |
12.3 |
|
Aged Cheese |
10–13 |
|
Legumes |
Up to 10.8 |
|
Chicken Liver |
8–12 |
|
Mangos |
Up to 10.6 |
|
Broccoli |
5.5–7 |
|
Hazelnuts |
Up to 6.3 |
|
Rice Bran |
4.6–6.5 |
How to Include Spermidine-Rich Foods Into Your Diet
Incorporating spermidine rich foods can be very easy if you don’t overthink it. It’s not about subtracting something from your diet, it’s about adding things. Here’s where you can ADD spermidine into your diet regimen:
-
Breakfast: Add wheat germ to your cereal or yogurt.
-
Meatless dishes: Lentil soup, chickpea salad or a palatable hummus to make your day extra special!
-
Have a snack: You don’t have to feel guilty about snacking, just pick hazelnuts instead of chips.
- Try something new: How about a tempeh stir-fry or miso soup with mushrooms?
- Super-smoothies: Blend mango with spinach and broccoli for a sweet-greens combo.
Recipe Idea: Mango-Lentil Salad
Toss cooked lentils, diced mango, red onion, lime juice, and chopped hazelnuts. Add fresh herbs and olive oil for a delicious cellular health-friendly dish.
For Dietary Restrictions
If you’re vegan, skip the liver and cheese – focus on legumes, soy, and wheat germ instead.
In case you have trouble tolerating gluten, opt for rice bran and soybeans.
Of course, if you’re allergic to nuts, stick to broccoli, legumes, mushrooms, and other options on the list.
Naturally, our diets can fall short. Therefore spermidine supplementation may be an option, but it’s best used to complement a well-balanced diet full of high-spermidine foods.
Frequently Asked Questions
What food has the most spermidine?
Wheat germ is the highest known natural source of spermidine, with up to 24.3 mg per 100g.
Is spermidine found in plant-based foods?
Yes. Many plant-based options like soybeans, legumes, wheat germ, and mangos are rich in spermidine.
Can children or pregnant women consume spermidine-rich foods?
Most whole foods on this list are safe for general consumption, but always consult with a healthcare provider regarding specific dietary needs.
Does cooking destroy spermidine?
Some spermidine is heat-sensitive. Light cooking is fine, but overcooking (especially boiling) may reduce its levels.
How can I increase my spermidine level?
Start by incorporating spermidine rich foods into your meals consistently. If needed, consider spermidine supplementation.
Does spermidine increase hair growth?
Some preliminary research links spermidine to hair growth, but more evidence is needed. Its main role is in cell growth and promoting autophagy.