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Saponins are biorganic compounds that are present in various plants and foods, such as oats, beans or peas. In addition, saponins are also found in the medicinal plant Tribulus terrestris, which is sold as a supplement in the form of capsules, being widely used by those who want to gain muscle mass, as it facilitates muscle hypertrophy. See more about tribulus supplements.
These compounds are part of the group of phytosterols, which are nutrients that have several health benefits such as lowering cholesterol, helping to control blood sugar levels and preventing the onset of cancer. Saponins have anti-inflammatory, antioxidant, anticancer, immunostimulating, cytotoxic and antimicrobial properties.
Health benefits
1. Act as an antioxidant
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. Favor weight loss
It is possible that saponins help with weight loss by decreasing the absorption of fat in the intestine, by inhibiting pancreatic lipase activity. In addition, saponins also regulate fat metabolism and control appetite.
4. 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.
Saponins also seem to have cytotoxic activity, which stimulates the immune system to eliminate cancer cells.
5. Lower the blood sugar level
Saponins appear to improve insulin sensitivity, in addition to increasing their production, which can help control blood sugar levels.
List of foods rich in saponins
The table below 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, ginseng drinks 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.
To get all the benefits of saponins it is important to consume these rich foods in a balanced, varied and healthy diet.