Foods rich in saponins

Foods rich in saponins are mainly those of plant origin, such as oats, chickpeas, beans and peas. In addition, saponins are also found in the medicinal plant Tribulus terrestris, which is sold as a supplement in the form of capsules, and is widely used by those who want to gain muscle, since it facilitates muscle hypertrophy. To know more about this supplement see: Tribulus.

Saponins are part of the phytosterols group, nutrients that bring benefits like lowering cholesterol, helping control blood sugar and preventing cancer.

List of foods rich in saponins

The following table shows the amount of saponins in 100g of your main source foods:

In addition, drinks like ginseng and wines are also great sources of saponins, especially red wines, which contain about 10 times more saponins than white wines. Know all the benefits of wines.

Benefits of saponins

The main health benefits of saponins are:

1. Acting as antioxidants

Saponins are powerful antioxidants that protect cells against free radicals, helping to prevent changes in DNA that can lead to diseases such as cancer. In addition, its antioxidant power also reduces the formation of atheroma plaques in the blood vessels, preventing problems such as heart attack and stroke.

2. Reduce cholesterol

Saponins lower cholesterol levels in the blood and liver because they reduce the absorption of cholesterol from food in the gut. In addition, they increase the excretion of cholesterol in feces by increasing the elimination of bile acids.

3. Prevent cancer

By binding to intestinal cholesterol and preventing its oxidation, saponins are powerful nutrients in the prevention of colon cancer. In addition, they help to strengthen the immune system and are important in regulating cell proliferation.

Learn more about the importance of antioxidants in food.