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The Spermidine Food List
Spermidine is a so-called polyamine that can have many positive effects, recent studies indicate. Spermidine is found in many foods. For your better overview, you will find spermidine-rich foods by category and in a general overview below. General information about spermidine, its mode of action and intake can be found here.
? Top 10 most spermidine-rich foods
1. Wheatgerm 24,3mg/100g Spermidine
Wheat germ is an absolute powerfood and contains the highest content of spermidine of all foods. Wheat germ is the most valuable part of the wheat grain and is sorted out during the production of flour due to its high oil content.
2. Dried soybeans 20,7mg/100g Spermidine
Dried soybeans and also other products made from soy such as soy milk, tofu, miso or tempeh contain a lot of spermidine. However, they are also not undisputed because of their high content of phytoestrogens and methionine, known as an autophagy blocker.
3. Cheddar (aged at least one year) 19,9mg/100g Spermidine
Cheddar cheese and other mature cheeses such as Brie or old Gouda contain spermidine and are therefore not only aromatic and spicy in taste, but also a real autophagy booster.
4. Mushrooms 8,8mg/100g Spermidine
Mushrooms contain a lot of spermidine and are also very healthy with their high content of vitamin D, selenium, niacin, potassium and phosphorus.
5. Peas 6,5mg/100g Spermidine
Peas are not only very tasty and versatile, but also contain spermidine. Although the content is not as high as with wheat germ, larger quantities can be eaten here without any problems and very tasty.
6. Rice bran 5mg/100g Spermidine
Rice bran consists of the outermost layers of the rice grain and contains spermidine as well as many proteins, vitamins and fibre.
7. CHicken liver 4,8mg/100g Spermidine
Chicken liver is certainly not everyone’s taste, but it is still full of spermidine. Combined with peas, broccoli and cauliflower it is a delicious way to get the daily amount of spermidine.
8. Mango 3mg/100g Spermidine
Mangoes are not only refreshingly fruity, but also very rich in sperm. So if you like it rather sweet, you can reach for the delicious fruit with a clear conscience.
9. Chickpeas 2,9mg/100g Spermidine
Chick peas are not only full of spermidine, they are also very versatile to prepare. As hummus, falafel or simply roasted they are a delicious snack or a healthy side dish.
10. Cauliflower / Broccoli 2,5mg/100g Spermidine
Cauliflower and broccoli are important and spermidine-rich foods and are easily available everywhere. Whether green, white or purple, these closely related vegetables are delicious in any case.
? Spermidine in food – Complete list
? Spermidine in Vegetables
Among the vegetables that are also available from us, there are some very good and high quality spermidine sources. Dried soybeans have the highest content of spermidine, followed by mushrooms and peas.
| Spermidin-Level mg-mL/kg | Spermidin-Level mg-mL/kg | |||
|---|---|---|---|---|
| Eggplant | 4,4 | Corn | 32,1 | |
| Cauliflower | 28,1 | Carrots | 6,4 | |
| Broccoli | 32,4 | Okra | 18,6 | |
| Dill | 29,2 | Mushrooms | 88,6 | |
| Peas | 65,2 | Rice | 1,9 | |
| Spring onions | 17 | Celery | 26,7 | |
| Green paprika | 10,8 | Soybeans, dried | 207 | |
| Cucumbers | 8,5 | Spinach | 16 | |
| Potato Chips | 17,1 | Celery | 14,2 | |
| Potatoes | 14 | Tomatoes | 2,6 | |
| Ketchup | 5,2 | Tomato paste | 8,4 | |
| Chickpeas | 29 | White cabbage | 10,4 | |
| Garlic | 11 | Onions | 8,3 | |
| Lettuce | 18,8 |
? Spermidine in fruits
Unfortunately, the spermidine content of fruits is often very low, the only exceptions being mangoes and melons, which both have a high spermidine content.
| Spermidin-Level mg-mL/kg | Spermidin-Level mg-mL/kg | |||
|---|---|---|---|---|
| Pineapple | 4 | Limes | 5 | |
| Apples | 1,6 | Tangerines | 1,9 | |
| Bananas | 8,6 | Mango | 30 | |
| Pears | 1,5 | Melon | 11,7 | |
| Strawberries | 2 | Oranges | 3,8 | |
| Figs | 5,2 | Peach | 4,4 | |
| Grapefruit | 7,3 | Watermelon | 1,2 | |
| Cherrys | 1,6 | Grapes | 0,06 | |
| Kiwis | 5,4 |
? Spermidine in cereals and rice
Among cereals, the highest concentration of spermidine is found in wheat germ. These geren are also used as a basis for food supplements. From this, for example, wheat germ oil capsules* or also SpermidineLife* are produced. Rice bran contains a much lower, but still acceptable content of spermidine.
| Spermidin-Level mg-mL/kg | Spermidin-Level mg-mL/kg | |||
|---|---|---|---|---|
| Flour | 7,3 | Wholemeal bread | 17,8 | |
| Noodles, cooked | 7,2 | White bread | 6,5 | |
| Rice bran | 50 | Wheatgerm | 243 |
? Spermidine in meat and fish
In the meat and fish varieties, minced beef and chicken breast have an increased spermidine content. Chicken thighs are significantly below the level of chicken breast.
| Spermidin-Level mg-mL/kg | Spermidin-Level mg-mL/kg | |||
|---|---|---|---|---|
| minced meat, beef | 37 | Liver, beef | 6,8 | |
| Chicken | 6,3 | Beef | 7,6 | |
| Chicken breast, cooked | 25,5 | Salami | 3 | |
| Chicken, grilled | 17,3 | Tuna in oil | 1,4 | |
| Chicken, thigh | 8,7 | Tuna, canned | 5,6 | |
| Salmon | 4 | Sausages | 6,1 | |
| Lamb | 5 |
? Spermidine in nuts and dried fruit
In nuts, only hazelnuts contain a significant dose of spermidine.
| Spermidin-Level mg-mL/kg | |
|---|---|
| Hazelnuts | 21 |
| Almonds | 6 |
| Raisins | 0,4 |
| Walnuts |
? Spermidine in jam, chocolate and cocoa
With sweet foods such as jam, chocolate or cocoa, the spermidine content is unfortunately very low.
| Spermidin-Level mg-mL/kg | Spermidin-Level mg-mL/kg | |||
|---|---|---|---|---|
| Honey | 0,1 | Jam, strawberry | 2 | |
| Cocoa | 0,4 | Jam, plum | 2 | |
| Jam | 2,2 | Chocolate | 2,2 | |
| Jam, Apricot | 1,6 |
? Spermidine in dairy products
Dairy products generally contain little spermidine, the only exception being mature cheddar cheese, which contains a very high proportion of spermidine. It is not yet known whether this also applies to other types of cheese that have been matured for a long time.
| Spermidin-Level mg-mL/kg | Spermidin-Level mg-mL/kg | |||
|---|---|---|---|---|
| Cheddar, fresh | 1,4 | Milk | 0,1 | |
| Cheddar, aged one year | 199 | Milk, semi-skimmed | 0,5 | |
| Yoghurt | 0,4 | Goat’s milk | 0,6 |
?Spermidine in other foods
| Spermidin-Level mg-mL/kg | Spermidin-Level mg-mL/kg | |||
|---|---|---|---|---|
| Eggs | 0,6 | Black Tea | 2,4 |
Sources used:
- Nishibori, N.; Fujihara, S.; Akatuki, T. Amounts of polyamines in foods in Japan and intake by Japanese. Food Chem. 2006, 100, 491–499 (Link)
- Lavizzari, T.; Teresa Veciana-Nogues, M.; Bover-Cid, S.; Marine-Font, A.; Carmen Vidal-Carou, M. Improved method for the determination of biogenic amines and polyamines in vegetable products by ion-pair high-performance liquid chromatography. J. Chromatogr. A 2006, 1129, 67–72. (Link)
- Bardocz, S.; Grant, G.; Brown, D.S.; Ralph, A.; Pusztai, A. Polyamines in food—Implications for growth and health. J. Nutr. Biochem. 1993, 4, 66–71. (Link)
- Nishimura, K.; Shiina, R.; Kashiwagi, K.; Igarashi, K. Decrease in polyamines with aging and their ingestion from food and drink. J. Biochem. 2006, 139, 81–90.
- Eliassen, K.A.; Reistad, R.; Risoen, U.; Ronning, H.F. Dietary polyamines. Food Chem. 2002, 78, 273–280.
- Kalac, P.; Svecova, S.; Pelikanova, T. Levels of biogenic amines in typical vegetable products. Food Chem. 2002, 77, 349–351.
- Silva, C.M.G.; Gloria, M.B.A. Bioactive amines in chicken breast and thigh after slaughter and during storage at 4 ± 1 °C and in chicken-based meat products. Food Chem. 2002, 78, 241–249.