Dietary Sources of NMN: Can Food Alone Be Enough?
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Nicotinamide Mononucleotide (NMN) is a bioactive nucleotide that acts as a precursor of NAD+ (Nicotinamide Adenine Dinucleotide) production in the body. NAD+ is a vital coenzyme in gene expression, DNA repair, and more. The level of NAD+ reduces with age, and it can lead to severe health issues such as neurodegenerative diseases.
Due to its importance in the production of NAD+, NMN has gained huge popularity. It is found in trace amounts in some foods, such as vegetables and nuts. However, NMN is an unstable compound that breaks down fast in the body. Hence, when consuming foods with NMN precursors, there is no certain quantity of NMN your body will absorb and utilize.
Foods are relatively low in NMN, making obtaining a sufficient dose from only dietary sources challenging. This article highlights various food sources where you can find NMN.
Dietary Sources of NMN
The following are some of the dietary sources known to have NMN:
Broccoli
Broccoli is a cruciferous vegetable known for its health benefits and taste. It is a huge source of minerals, vitamins, potassium, iron, and calcium. The vegetable's vibrant color is due to its phytonutrients, which are also potent antioxidants that prevent toxins from entering the body.
Although broccoli does not have a high level of NMN, it has precursors in the NMN biosynthetic pathway. Vegetable sprouts contain a large amount of NAD+ boosters, hence why they are popular as an NAD+ food.
You can turn broccoli sprouts or stems into a delicious soup or a healthy, crunchy snack. Broccoli is a versatile vegetable; you can steam, grill, and add it to your salad plate. It helps to promote DNA repair and fight diseases in various ways.
In every 100g of broccoli, there is 0.25 to 1.12 mg of natural NMN. You must consume approximately 73 kg of broccoli to increase NAD+ to get 500 mg of NMN.
Avocado
Avocado is known as a superfood that contains NMN. It is a popular food because it has protein, potassium, vitamin K, and healthy fats. Most people spread avocados on bread or add them to their salad dressings, as they are nutritious fruits. Avocados also contain antioxidants such as zeaxanthin, which helps to reduce age-related eye diseases.
This NAD booster food contains a high amount of omega-3, which reduces the risk of stroke and improves muscle endurance. Avocado enhances the benefits of NMN supplements and anti-inflammatory pills.
In 100g of avocados, there are 0.36 to 1.60 mg of NMN, but the standard intake of avocado is 250 mg, meaning you would have to consume about 69.4 kg daily. Combining avocado with other dietary sources of NMN, like tomato and milk, will help increase your intake of NMN.
Edamame
Edamame, popularly called young soybeans, is another dietary source that serves as a nicotinamide mononucleotide precursor. It is best harvested early, hence why it is often called immature soybeans. Although there are several ways of consuming edamame, it is often salted, boiled, and steamed.
This food is similar to broccoli as it is a natural source of magnesium, vitamin A, and zinc. According to some researchers, edamame has other proven benefits, such as cognitive function and immune system protection.
Edamame contains a small nicotinamide riboside (NR), also a precursor to NMN. After consumption, a series of biochemical reactions will convert NR to NMN in the body. Acknowledging that relying only on dietary sources like edamame may be insufficient to meet your NMN needs is vital.
You can consume edamame by boiling it and adding it to rice or eating it raw with lemon juice. A cup serving of edamame (100 g) contains 0.47 to 1.88 mg of NMN, 17 g of proteins, and 120% of daily folate. However, some children may experience allergic reactions due to the allergens, such as glycinin, present in the food. If you experience any swelling on the skin, consult your doctor.
Tomato
Tomatoes are considered fruits and vegetables. They contain an organic pigment (lycopene) that gives them a red color. Lycopene acts as an antioxidant, protects the heart, and prevents cancer. Tomatoes also contain chromium, a mineral that helps reduce diabetes and balance blood sugar levels.
This vegetable is a dietary source of precursors that help the body produce NMN. It contains niacin, a form of vitamin B3 that undergoes a series of chemical reactions to transform into nicotinamide riboside. NR acts as the building block and further transforms into NMN, which supports other cellular functions.
The amount of NMN you can get from tomatoes depends on some factors. These factors include how ripe the tomato is, the type, and its preparation mode. In every 100g of tomatoes, there is 0.26 to 0.30 NMN and some vitamins such as folate, C, and K. You can also triple the NMN obtained from tomatoes by consuming it with other NMN foods such as onions and cabbage.
Cabbage
Cabbage is a leafy vegetable like broccoli. It is widely cultivated due to its nutritional value and versatility. It is low in calories but rich in nutrients like folate, vitamin C, and dietary fiber. One cup of cabbage contains 0.175 to 0.78 mg of NMN, which is 70 g of cabbage.
This vegetable also contains antioxidants and compounds, which provide the body with various health benefits like anti-inflammatory properties. It is also a popular salad ingredient containing niacin, a precursor to NMN.
When you consume cabbage, the niacin converts into nicotinamide, which later metabolizes into NMN. However, the amount of NMN obtained from this conversion is insufficient to act as a huge source of NMN for therapeutic benefits.
Mushrooms
Mushrooms are often classified as vegetables and are available in several sizes and shapes. Their unique texture and taste make them a versatile ingredient in several cuisines worldwide. Mushrooms can be boiled, sauteed, roasted, or eaten raw when added to salads.
Although the food is low in calories, it is rich in several nutrients such as minerals, vitamins, and antioxidants. These nutrients help keep the body's cells healthy and strengthen the gut microbiome. You can combine mushrooms with other NMN-rich meals to boost your NAD+ levels and diversify your nutrient intake.
While some types of mushrooms do not contain dietary sources of NMN, others do, like shiitake mushrooms. This mushroom type contains nicotinamide riboside (NR), which can turn into NMN. It contains 0.001 mg of NMN per 100 g, adding to the nutritional diet.
Milk
Milk is a staple food worldwide, rich in nutrients like calcium, protein, minerals, and vitamins. It plays a vital role in muscle function, overall growth, and bone health. Milk is versatile and is often enjoyed in several forms, such as cow's milk, as part of a balanced diet.
This dietary source contains some nicotinamide riboside, which converts into NMN. Consuming milk can indirectly contribute to the NMN level in the body. A liter of cow's milk contains 3.9µmol of NAD+ and 0.3 mg of NMN. However, since its NR content is low compared to other dietary sources, it is not sufficient enough to significantly impact the NMN levels on its own.
Yeast
Yeast is a microscopic organism that leavens dough and is used as an ingredient in several bakery products. It exists in several environments, such as plants and soil. Yeast is vital in many biological processes, like fermentation. It is one of the dietary sources of NMN because it also contains high levels of NMN precursors like NR.
The most commonly used yeast, brewer's yeast, is a rich source of vitamin B3. Incorporating this yeast into your diet can contribute to the intake of NMN precursors, thereby supporting energy production. However, the NMN content in yeast often varies depending on factors such as storage conditions and processing. Although yeast is a dietary source of NMN precursors, it is insufficient as the only source of NMN in a diet.
Fish
Fish is known for its strong aroma, texture, and nutritional value. It contains omega-3 fatty acids, vitamins, and minerals. Fish is a versatile dish often prepared in various ways, hence why it is a popular cuisine. Certain types of fish contain nutrients involved in synthesizing NMN in the body.
This dietary food is a good source of tryptophan, an amino acid that can be metabolized into niacin, a precursor to NMN. However, it is vital to note that the amount of NMN produced through this pathway may not be enough to meet your optimal needs.
Conclusion
Although some dietary sources contain precursors in the NMN biosynthetic pathway, relying solely on these nutritional sources may not provide an optimal level of NMN to meet your needs. But with a balanced diet rich in NMN precursors, you can support the overall cellular health and contribute to NMN levels to some extent.
Taking NMN supplements could also be a practical way to increase NAD+ levels and help our cells produce more energy, especially if we want to improve our health and performance. Finding the right balance between what we eat and what we supplement might be the key to getting the most out of NMN for our health