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7 Spermidine Foods You Should Eat Daily

Spermidine is a natural compound found in our cells and various foods. It plays a vital role in maintaining cell health and has gained attention for its potential health benefits. 

Consuming spermidine can help in the aging process, improve heart health, and support the body’s ability to clean out damaged cells, a process known as autophagy. 

This article will cover seven spermidine-rich foods that are beneficial to include in your daily diet to harness these health advantages.

Table of Contents

The Importance of Spermidine in the Diet

Eating foods that contain spermidine is important for our health. This compound helps our cells function better and can slow down the aging process. Studies have shown that people who eat more spermidine-rich foods tend to have a lower risk of heart disease and can maintain their health as they age. Including spermidine in your diet is a simple way to care for your health. 

By choosing to eat foods high in spermidine, you are giving your body a natural boost to keep your cells healthy and reduce the risk of diseases.

Top 7 Spermidine-Rich Foods

spermidine foods

There are many foods that are good sources of spermidine. These foods are rich in this helpful compound and bring other nutritional benefits to your table. 

Here, we will explore seven of the best spermidine-rich foods you can easily add to your daily meals. 

Wheat Germ

Wheat germ is the part of wheat that grows into a plant. It is very high in spermidine and other nutrients like vitamin E and folic acid.

Adding wheat germ to your diet is easy. You can sprinkle it over yogurt, add it to smoothies, or use it in baking to give your meals a nutritional boost. 

Wheat germ has a nutty flavor that blends well with many foods, making it a simple choice for increasing your spermidine intake.

Aged Cheese

Aged cheese is another great source of spermidine. The longer the cheese ages, the more spermidine it contains. Aged cheese like Parmesan, Cheddar, and Gouda are not only delicious but also packed with this beneficial compound. 

You can enjoy aged cheese by adding it to sandwiches, grating it over pasta, or eating a small piece as a snack. Aged cheese adds a rich flavor to dishes and is an easy way to get more spermidine into your diet.


Mushrooms are a good source of spermidine and offer a variety of options to fit into your meals. They can be eaten raw, cooked, or added to soups, salads, and stir-fries. Mushrooms not only provide spermidine but also vitamins and minerals important for your health. 

Cooking mushrooms can enhance their flavor and make them a versatile addition to many dishes. Whether you choose button, portobello, or shiitake mushrooms, incorporating them into your diet is a simple way to boost your spermidine intake.


Soybeans are a powerful source of spermidine and offer many health benefits. They are rich in protein and can be found in various forms, such as tofu, tempeh, and edamame. Soybeans can be added to salads, made into a stir-fry, or enjoyed as a snack. 

They are versatile and can be used in many recipes, making it easy to include them in your daily diet. Eating soybeans is a straightforward way to increase your spermidine intake while benefiting from their high protein and nutrient content.


Natto is a traditional Japanese food made from fermented soybeans. It is known for its strong flavor and sticky texture and is very high in spermidine. Natto is also rich in protein and probiotics, which are good for your digestive health. You can eat natto with rice, in sushi, or as a topping for salads. Although its taste might be unique for some, natto is a nutritious food that significantly boosts your spermidine intake. Adding natto to your diet is a great way to explore new flavors while improving your health.

Whole Grains

Whole grains are a fantastic source of spermidine, fiber, vitamins, and minerals. Foods like quinoa, barley, and brown rice are not only nutritious but also help in adding spermidine to your diet. 

You can use whole grains as the base for meals, in salads, or as side dishes. They are easy to cook and can be a part of breakfast, lunch, or dinner. Whole grains bring a hearty texture and nutty flavor to your meals, making them more satisfying. Including a variety of whole grains in your diet is a simple way to increase your intake of spermidine and other important nutrients.

Green Peas

Green peas are a tasty addition to meals and a good source of spermidine. They are easy to cook and can be added to various dishes, from soups and salads to plates of pasta and rice dishes. Green peas are also rich in vitamins, fiber, and protein, making them a healthy choice for any meal. 

You can enjoy them fresh, frozen, or canned, making them a convenient option for increasing your spermidine intake. Adding green peas to your diet is a simple way to get more spermidine while enjoying their sweet flavor and nutritional benefits.

How to Incorporate These Foods Into Your Daily Diet

Adding spermidine-rich foods to your daily diet is easy with a little planning. Start by including at least one of the foods we talked about in each meal. 

For breakfast, you could add wheat germ to your cereal or yogurt. A salad with green peas or a sandwich with aged cheese could be a good choice for lunch. Dinner could include a stir-fry with mushrooms and soybeans or a side dish of whole grains like quinoa or brown rice.

When cooking, think about simple swaps you can make. Use whole grains instead of white rice or pasta. Snack on edamame or add natto to your sushi for a spermidine boost. If you like baking, try adding wheat germ to your recipes for an extra nutrient kick.

Remember, the goal is to eat a variety of spermidine-rich foods. This not only helps you get enough spermidine but also ensures you get a wide range of other nutrients. Mixing these foods into your diet can be both delicious and beneficial for your health.

Potential Side Effects and Considerations

While adding spermidine-rich foods to your diet is generally safe and beneficial, eating them in moderation is important. Eating a balanced diet is key to good health. For most people, these foods will not cause problems. However, you should be careful if you have allergies or food sensitivities. For example, some people might be allergic to soy products or sensitive to wheat.

If you’re not used to eating high-fiber foods like whole grains and peas, start slowly. Adding too much fiber too quickly can cause stomach discomfort. It’s also a good idea to talk with a healthcare provider if you plan to make significant changes to your diet, especially if you have existing health conditions.

Eating spermidine-rich foods as part of a varied and balanced diet will contribute positively to your health without adverse effects.

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Support your journey to a healthier, longer life with GenuinePurity Spermidine, a naturally sourced solution for those seeking to maintain their health and vitality.

Frequently Asked Questions

What foods contain the most spermidine?

The foods with the highest spermidine levels include wheat germ, aged cheese, mushrooms, soybeans, natto, whole grains, and green peas. These foods are not only rich in spermidine but also offer various nutritional benefits, making them great choices for a healthy diet.

Do eggs contain spermidine?

Yes, eggs do contain spermidine, particularly in the yolk. While they may not have as high a concentration of spermidine as foods like wheat germ or soybeans, they are still a good source of this beneficial compound, along with other nutrients like protein and vitamins.

What is the best way to get spermidine?

The best way to get spermidine is through your diet by eating various spermidine-rich foods. Incorporating foods like wheat germ, aged cheese, mushrooms, soybeans, natto, whole grains, and green peas into your meals can help you increase your spermidine intake naturally without the need for supplements.

Is spermidine related to sperm?

The name spermidine might suggest a connection to sperm, but the compound is not directly related to sperm. Spermidine was first isolated from semen, which is why it got its name. However, it’s a natural compound found in all living cells and is important for cellular function and health, not just in reproductive contexts.

About Marlin Roevic

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Marlin Roevic is the resident health science writer for GenuinePurity, dedicated to exploring the intricacies of health and wellness. With a deep-seated passion for understanding the human body at its most fundamental levels, Marlin has carved out a niche for himself in the field of cellular aging. His background in health sciences has equipped him with the knowledge and analytical skills to delve into complex biological processes, particularly how they relate to aging and longevity.

At GenuinePurity, Marlin's articles stand out for their clarity, depth, and ability to make intricate scientific concepts accessible to the general public. He has a talent for weaving together the latest research findings with everyday health practices, offering readers practical advice grounded in science.

His work often explores the cutting-edge of cellular aging research, from telomere dynamics to mitochondrial function. Marlin is particularly fascinated by the intersection of lifestyle choices and genetic factors in determining the aging process. Through his writing, he aims to empower readers with knowledge that can help them lead healthier, longer lives.

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