What Foods Have Spermidine

Spermidine is a natural compound found in various foods that has gained attention in recent years due to its potential health benefits. It is a polyamine that plays a crucial role in cell growth, differentiation, and aging. Research has shown that spermidine has anti-aging and neuroprotective effects, and it may also help in preventing age-related diseases such as heart disease and cancer.

So, what foods have spermidine? Here are some common sources:

1. Wheat germ: This is one of the richest sources of spermidine. Just two tablespoons of wheat germ can provide a significant amount of this compound.

2. Soybeans: These legumes are not only a great source of plant-based protein but also contain high levels of spermidine.

3. Mushrooms: Certain varieties of mushrooms like shiitake and white button mushrooms contain spermidine. They can be included in various dishes to boost your spermidine intake.

4. Peas: Green peas are not only delicious but also contain spermidine, making them a healthy addition to your diet.

5. Corn: Fresh or canned corn is another source of spermidine. It can be added to salads, soups, or enjoyed as a side dish.

6. Legumes: Lentils, chickpeas, and other legumes are not only rich in fiber and protein but also contain spermidine.

7. Certain fruits: Apples, oranges, and grapefruits are some fruits that contain spermidine. Make sure to include them in your daily fruit intake.


1. What is spermidine?
Spermidine is a natural compound found in various foods that plays a crucial role in cell growth and aging.

2. Is spermidine safe to consume?
Yes, spermidine is generally considered safe when consumed in normal amounts through food sources.

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3. Can spermidine supplements be taken?
Yes, spermidine supplements are available, but it is recommended to obtain spermidine through a balanced diet.

4. How much spermidine should I consume daily?
There is no established daily requirement for spermidine, but including spermidine-rich foods in your diet regularly is beneficial.

5. Can spermidine help in preventing age-related diseases?
Some studies suggest that spermidine may help in preventing age-related diseases, but further research is needed to confirm these findings.

6. Can spermidine be cooked?
Yes, spermidine is heat-stable and can withstand cooking processes without significant degradation.

7. Are there any side effects of consuming spermidine?
Spermidine is generally safe, but consuming excessive amounts may cause gastrointestinal discomfort. It is best to consume spermidine in moderation.

Including spermidine-rich foods in your diet can be a simple and natural way to boost your intake of this beneficial compound.