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== Dietary Sources == | == Dietary Sources == | ||
Spermidine is present in a wide variety of foods. Rich dietary sources of spermidine include: | Spermidine is present in a wide variety of foods. Rich dietary sources of spermidine include: | ||
==Sources== | |||
Good dietary sources of spermidine are aged cheese, mushrooms, soy products, legumes, corn, and whole grains.<ref name=Ali2011>{{cite journal | doi = 10.3402/fnr.v55i0.5572 | title = Polyamines in foods: development of a food database | year = 2011 | last1 = Ali | first1 = Mohamed Atiya | last2 = Poortvliet | first2 = Eric | last3 = Strömberg | first3 = Roger | last4 = Yngve | first4 = Agneta | journal = Food Nutr Res. | volume = 55 | pages = 5572 | pmid = 21249159 | pmc=3022763}}</ref> Spermidine is plentiful in a [[Mediterranean diet]].<ref name="pmid29371440" /> | |||
For comparison: The spermidine content in human seminal plasma varies between approx. 15 and 50 mg/L (mean 31 mg/L).<ref>{{citation|editor-surname1= Ciba-Geigy|periodical=Wissenschaftliche Tabellen Geigy|title=Sperma|edition=8|volume=Teilband Körperflüssigkeiten|publisher=CIBA-GEIGY Limited|location=Basel|at=pp. 181-189|date=1977|language=de | |||
}}</ref> | |||
{| class="wikitable sortable" | |||
|- | |||
! Food !! data-sort-type="number"|Spermidine<br />mg/kg !! notes & refs | |||
|- | |||
|Wheat germ | |||
|243 | |||
|<ref name=":0" /> | |||
|- | |||
| Soybean, dried || 207 || Japanese <ref name=Ali2011/> | |||
|- | |||
| Cheddar, 1yr old || 199 || <ref name="Ali2011" /> | |||
|- | |||
| Soybean, dried || 128 || German <ref name="Ali2011" /> | |||
|- | |||
| Mushroom || 89 || Japanese <ref name="Ali2011" /> | |||
|- | |||
| Rice bran || 50 || <ref name=Ali2011/> | |||
|- | |||
| chicken liver || 48 | |||
| <ref name="Ali2011" /> | |||
|- | |||
| Green peas || 46 || <ref name="Ali2011" /> | |||
|- | |||
| Mango || 30 || <ref name="Ali2011" /> | |||
|- | |||
| Chickpea || 29 || <ref name="Ali2011" /> | |||
|- | |||
| Cauliflower (cooked) || 25 || <ref name="Ali2011" /> | |||
|- | |||
| Broccoli (cooked) || 25 || <ref name="Ali2011" /> | |||
|} Note - spermidine content varies by source and age. See ref for details. | |||
In grains, the [[endosperm]] contains most of the spermidine. One of the best known grain dietary sources is [[wheat germ]], containing as much as 243 mg/kg.<ref name=":0">{{cite web|url=http://www.oryza.co.jp/html/english/pdf/polyamine_vol.2.pdf|title=Brochure on Polyamines, rev. 2|publisher=Oryza Oil & Fat Chemocial Co., Ltd.|location=Japan|date=2011-12-26|access-date=2013-11-06}}</ref> | |||
Considering a balanced diet that includes these foods can increase spermidine intake, which, in light of recent research, could be beneficial for health and longevity. | Considering a balanced diet that includes these foods can increase spermidine intake, which, in light of recent research, could be beneficial for health and longevity. |