Foods Containing Saponins

Saponins, a group of phytochemicals that can be found in a variety of plant foods, have been shown to have a number of protective effects on the human body, including warding off cancer, lowering cholesterol, and preventing heart disease. Researchers Shi, Arunasalam, Yeung, et al., discuss the health benefits of saponins in the Spring 2004 "Journal of Medicinal Food." Saponins are shown to bind bile acids and dietary cholesterol, thereby lowering blood cholesterol by preventing it from being reabsorbed. Lower blood cholesterol levels are associated with a decreased risk of cardiovascular disease. Saponins can lower your risk of cancer because they prevent cancer cells from growing and mutating. Saponins are potent antioxidants, substances that neutralize free radicals to prevent disease. Saponins stimulate your immune system by increasing the production of antibodies, which help fight off infection. Other health benefits of saponins include fighting off bacterial and fungal infections, reducing inflammation, lowering blood glucose responses, preventing dental caries, protecting against bone loss and increasing the effectiveness of certain vaccines.

Red Wine

At the 226th national meeting of the American Chemical Society in 2003, researchers from the University of California-Davis discussed their study that found that red wine is high in saponins. The saponins are located in the skin of grapes. During the fermentation process of wine-making, the beneficial saponins are retained in the wine. Opt for red wine, as it is higher in saponins than white wine.

Legumes

Legumes include peas, beans, lentils and peanuts. All legumes contain saponins, making it easy to incorporate saponins into your diet with any type of legume you enjoy. Chickpeas, also called garbanzo beans, in particular are high in saponins. Other beans, such as red kidney beans, navy beans and pinto beans contain disease-fighting saponins as well.

Soy Foods

Soybeans, which are legumes, have high amounts of saponins. According to an article published in the Winter 2002 "Journal of Medicinal Food," saponins from soybeans may block cancer's initiation stage. Choose whole soy products, such as steamed edamame or tofu, to get more beneficial saponins, because fermented soy foods, such as tempeh or miso, have 50 percent fewer saponins than whole soy.

Herbs and Spices

Certain herbs and spices are rich in saponins. Alfalfa, ginseng, fenugreek, wild yam, soapwort and paprika contain health-promoting saponins. Herbs and spices can introduce rich, bold flavors to recipes without adding unnecessary calories or fat.

Other Food Sources of Saponins

Oats, spinach, olive oil, garlic, leeks, onions, chives, tea, sugar beet, quinoa, licorice, capsicum peppers, eggplant, tomato seeds, asparagus and bean sprouts contain saponins.