In India, many people are looking to enhance their NMN levels through dietary choices in order to lead healthier and longer lives. The remarkable benefits associated with NMN have piqued their interest, including increased energy, improved focus, enhanced fitness levels, weight loss, and the potential for extended life expectancy.
However, supplements of NMN in India can be expensive, with prices reaching 1500 INR or more per bottle. As a result, individuals are considering whether incorporating NMN-rich foods into their diets can produce similar effects, providing a more affordable approach.
NMN is naturally present in all living things and can be obtained from specific whole foods. NMN, a ribonucleotide and consists of a nicotinamide group, a ribose group, and a phosphate group. It serves as a direct precursor to nicotinamide adenine dinucleotide (NAD+), a vital molecule that plays a crucial role in supporting essential bodily functions such as cellular energy, DNA repair, and metabolic processes.
Enzymes in mitochondria and sirtuins rely on NAD+ to maintain the proper functioning of these systems. With age, NAD+ levels decline, causing these systems to slow down and eventually cease functioning. This age-related NAD+ depletion occurs because our bodies struggle to produce enough NAD+ while simultaneously increasing their consumption to repair the wear and tear associated with aging.
Boosting NAD+ levels in the body has the potential to slow down the aging process. While clinical evidence suggests that NMN supplements can promote the biosynthesis of NAD+ and combat the effects of aging.
Taking supplements of NMN in India does not require a leap of faith due to their substantial benefits and efficacy, however, the costs can be prohibitive. Therefore, individuals are wondering if modifying their diet alone can yield similar results.
Thankfully, NMN-rich foods can be found in a variety of fruits and vegetables that are part of the Indian diet
Foods such as cabbage, cucumbers, avocados, broccoli, and edamame can give NMN levels a modest boost when incorporated into daily meals. However, it's important to note that the NMN levels in supplements are significantly higher than what can be obtained from a natural diet alone.
Relying solely on a diet may not be sufficient to replicate the effects of NMN supplements
To bridge the gap caused by age-related NAD+ decline, which often begins by the age of 40 with levels already reduced by half, relying solely on a diet may not be sufficient to replicate the effects of supplements. Consuming the right NMN-rich foods can still have a cumulative impact on NAD+ levels, slowing down the rate of decline and providing some minimal anti-aging effects.
Among the NMN-rich foods, a 2016 study reported the following NMN levels:
- Cucumbers and cabbage: 0.25-1.88mg of NMN per 100g
- Fruits like avocado and tomato: 0.26 to 1.60mg per 100g
- Raw beef, meat, and shrimp: Approximately 0.06 to 0.42mg per 100g
To clarify, to get a 500mg daily dose of NMN, you would need to eat a minimum of
- 26Kgs of Cucumber & cabbage
- 31 Kgs of avocado or tomato
- 119 Kgs of raw beef, meat, and shrimp
Incorporating these foods into the diet can certainly boost NAD+ levels and help combat the effects of aging. However, it's essential to remember that maintaining a healthy diet provides numerous additional benefits that contribute to overall well-being and promote a youthful appearance. For a more significant impact, combining a balanced diet with regular exercise is recommended. This combination not only enhances NAD+ levels but also improves overall health and reduces vulnerability to various health risks that NMN aims to address.
When considering NMN supplements, it's crucial to exercise caution. Most supplements contain between 100mg to 300mg of NMN per tablet, providing a significantly higher NMN intake than what can be achieved through diet alone. However, it's important to be aware that not all supplements of NMN in India are of equal quality. Due to the high cost, counterfeit or low-quality products may be present in the market, which could contain additional ingredients that are potentially harmful to health.
If opting for the supplement route, it is wise to choose products with a proven track record and demonstrated effectiveness through independent studies. Nevertheless, maintaining a healthy diet with NMN-rich foods, particularly cabbage and cucumber which are commonly found in Indian cuisine, can help replenish NMN levels. For a substantial boost, combining a regular course of NMN supplements with a nutritious diet may be an effective approach, considering Indian sensibilities and preferences.
