#296 Spermidine Foods Associated with Lower Mortality - Siim Land

Siim Land (0:00)

Hey, welcome back to the channel, my name is Siim Land, and in this video, we're gonna talk about what kind of foods have the highest amount of spermidine. So this is a follow-up to my previous video about spermidine, where I showed you that it is, let's say, a pretty interesting longevity supplement or compound even, that is associated with some reduced mortality and just overall health. So we're gonna just look at what is, brief overview of what is spermidine, how does it work, and where can you get it from? Make sure you click like and subscribe as well for future videos about optimizing your health and performance. Do it. All right, so the biggest study in this is this one, 2018 study, higher spermidine intake is linked to lower mortality. And it was based upon like, yeah, like 800 people, but the findings that they found were quite interesting that the cohort of people who consumed more than 11.6 milligrams of spermidine a day from diet resources, their overall mortality was up to 30% smaller compared to those who got less than 9.1 milligrams per day. If this study tells you anything, then it's going to be that, you know, the amount of spermidine you want to get per day is at least 11 or 12 milligrams per day. The main reasons why spermidine may work in reducing mortality has to do with primarily increasing autophagy and mitology that is known to do that and other mechanisms are like increasing nitric oxide, reducing blood pressure and just having a better overall health. Like I said, spermidine is a polyamine and you can get spermidine from quite a wide variety of different foods like mushrooms, yeast, wheat germ, soybeans, some legumes and such, even cheese, aged cheese.

But it's not like some vitamin C or vitamin D or let's say magnesium or it's not something like that that you can get it very easily from just any kind of food. There's not an actual database about how much spermidine can you get from different foods, but this particular study did look at the relative content of polyamines in foods. So let's just flip it a little bit and here they have the content of all different kinds of polyamines. Putracine, spermidine and sperminine. In this one, we'll just focus on spermidine. So we'll just go through some of the main foods that you can see. Potatoes.

They have about 11 milligrams per kilogram of spermidine, which isn't that much. I mean, you could eat like one kilo of potatoes and get the 11 milligrams, which is relatively easy to do, actually. I mean, if you eat a super high carb diet, potato chips even have it. Cauliflower, fresh cauliflower, as you can see, 21 to 27, somewhere between there. So 25 milligrams per kilogram.

Broccoli, 31, 36 So also maybe 34 milligrams per kilogram. Cabbage is 3 to 5, not that much. Celery, 11 to 18

Let's see what else. Carrots, 7 to 8 Tomatoes, 1 to 2.5, not that much. Onions, 5.5 to 8 milligrams. Ginger, 1.7 to 8 Green pepper, 7.7 to 17.8.

Rucola, 14.6 to 29 Lentil soup, 21.5 to 22 Celeriac, 19.7 up until 34.7. Maize, 8 to 39 Parsley, 3 to 6.7. Asparagus, 9.2 to 10

Pumpkin, 5.6 to 9.8. Mushrooms, 62.139, so somewhere between 90 to 100 milligrams per kilo. So yeah, I mean, you could eat a kilo of mushrooms, but I don't know anyone who does it, but it goes to show there's different kinds of foods that have it, and mushrooms in particular. So far, the biggest number one spot is for the mushrooms, but we'll carry on. Pears, 30 to 76 Oranges, 8.8 to 9.7.

Strawberry, 1.6 to 3.0, not that much. Bread, white bread, 5 milligrams. Whole grain, I don't know what they refer to, but probably just whole grain flour or something like that. 21 until 27

Rice or no, breakfast cereal, 24 milligrams per kilo. I mean, yeah, like you could eat one kilo of breakfast cereal. I think it's relatively easy and you would get 24 milligrams of spermidine. Obviously, if you get diabetes from eating too much sugar or whatever, then it's not worth it, but generally you do just want to get at least 11 milligrams of spermidine per day, which you can relatively achieve relatively easy if you are eating all these different kinds of foods that we're looking at here.

Cooked legumes, 62 to 68, that's quite a lot. One kilo of legumes, sounds pretty intimidating. Red kidney beans, 19 to 20 milligrams. Soybeans, 33 to 62, so legumes have more than soybeans.

Grapefruit, 0.9, 1.9, very low amount. Oh, sorry, 1.9 to 3.8. We got the wrong chart. Tea, black tea leaves, 36 to 39 Coffee, 5.1 to 6.8 from one kilo of coffee.