Spermidine: its excellent health benefits and the best sources

In the field of longevity and overall wellness, the search for substances that promote a healthy lifestyle is endless. One such compound that has garnered attention in recent years is spermidine, a natural polyamine found in various foods. This substance has been linked to a number of health benefits and is gaining popularity for its potential impact on aging and cellular function.
What is spermidine?

Spermidine is a polyamine, a class of organic compounds that play a critical role in cellular processes. It exists naturally in the body and is involved in key functions such as cell growth, DNA stability and apoptosis (programmed cell death). But over the years, our bodies produce less and less spermidine and replenishing it from food is important. Spermidine is found in various foods and has become a subject of scientific interest because of its potential effect on health and longevity.

Health benefits of spermidine

Spermine exerts its effects through various mechanisms in the body:

Stimulation of autophagy

Those who have studied the topic of intermittent fasting will certainly have read about autophagy. Autophagy is triggered after 16-17 hours of continuous complete fasting and is the process by which the body removes damaged or dysfunctional cellular components. But the good news is that you can also activate autophagy without being hungry for hours, without any intermittent fasting at all. Spermidine has been shown to activate and enhance autophagy even when you’re not fasting, promoting cellular cleansing and rejuvenation. Moreover, the same happens during intermittent fasting, since after 17 hours of intermittent fasting the body starts to produce more spermine. However, from a certain age onwards, which varies in each organism but is usually around 55-60, even in a state of long intermittent fasting, the production of spermidine decreases. By ingesting it from food, you do the same without fasting and provide your body with the spermidine it needs.

Anti-inflammatory properties

Chronic inflammation is a key factor in various diseases, including conditions associated with ageing. Spermidine has been found to possess anti-inflammatory properties, helping to mitigate inflammation and potentially reduce the risk of related diseases.

Cardioprotective effects

Research suggests that spermidine may have positive effects on heart health by reducing blood pressure, improving blood vessel function and protecting against cardiovascular disease. Spermidine’s ability to improve cardiovascular function makes it a promising candidate for promoting heart health. It may help reduce the risk of conditions such as hypertension and atherosclerosis.

Longevity

Studies have shown a correlation between spermidine consumption and increased lifespan. Promoting cellular health and autophagy may contribute to the anti-aging effects associated with spermidine.

Cognitive function

Spermine has been studied for its potential role in maintaining cognitive function and preventing neurodegenerative diseases. It may protect against age-related decline in brain function.

Best sources of spermidine

Wheat germ

Wheat germ is a rich source of spermidine. It can be incorporated into various dishes such as cereals, smoothies or baked goods.

Soy

Soybeans and soy-based products, such as soy mince, tofu, are excellent plant-based sources of spermidine.

Corn

Corn in any form, whether boiled, baked, roasted, or popcorn, as well as corn-based products, offer several amounts of spermidine and can be included in a balanced diet. As for popcorn, prefer to make it yourself, baking it without fat or using healthy fats such as olive oil and without too much salt.

Mushrooms

Some mushrooms, such as shiitake mushrooms and white mushrooms, contain moderate amounts of spermidine.

Legumes

Lentils, chickpeas and other legumes are good sources of spermidine, providing a nutritious addition to various meals.

Cheese

Some cheeses, such as cheddar and gouda, contain spermidine. It can also be found in slightly smaller amounts in mozzarella, French brie and gorgonzola.

Spermidine and cooking

Spermidine is not destroyed by cooking, even at high temperatures. However, you should be aware that during cooking, some of it escapes into the water, so you should also consume the water in which you boil foods containing spermidine.

Conclusion

Spermidine, once a relatively unknown compound, is emerging as a fascinating agent in the pursuit of health and longevity. Although research on spermidine is still in its early stages, evidence suggests promising health benefits associated with its consumption. Incorporating foods rich in spermidine into a balanced diet may offer a simple but effective way to support cellular health and potentially enhance overall wellness.