- List of foods rich in saponins
- Benefits of saponins
- 1. Act as antioxidants
- 2. Reduce cholesterol
- 3. Prevent cancer
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 anyone who wants to gain muscle mass, as it facilitates muscle hypertrophy. To learn more about this supplement see: Tribulus.
Saponins are part of the group of phytosterols, nutrients that bring benefits such as lowering cholesterol, helping to control blood sugar and preventing cancer.
List of foods rich in saponins
The following table shows the amount of saponins in 100g of its main source foods:
| Food (100g) | Saponins (mg) |
| Chickpeas | 50 |
| Soy | 3900 |
| Cooked beans | 110 |
| Pod | 100 |
| White bean | 1600 |
| Peanut | 580 |
| Bean sprouts | 510 |
| Spinach | 550 |
| Lentil | 400 |
| Broad bean | 310 |
| Sesame | 290 |
| Pea | 250 |
| Asparagus | 130 |
| Garlic | 110 |
| Oats | 90 |
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. Discover all the benefits of wines.
Benefits of saponins
The main health benefits of saponins are:
1. Act 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 atheromatous plaques in blood vessels, preventing problems such as heart attack and stroke.
2. Reduce cholesterol
Saponins reduce cholesterol levels in the blood and liver, as they reduce the absorption of cholesterol from food in the intestine. In addition, they increase the excretion of cholesterol in the stool by increasing the elimination of bile acids.
3. Prevent cancer
Because they bind to intestinal cholesterol and prevent oxidation, saponins are powerful nutrients in preventing 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.
