Saponins are organic compounds found in different plants and foods such as oats, chickpeas, beans and stews. In addition, saponins are also found in the tribulus terrestris medicinal plant, which is sold as a supplement in capsule form, often used by those who wish to gain muscle mass as it facilitates muscle hypertrophy.
These are found in the group of phytosterols, nutrients that provide benefits, such as lowering cholesterol, helping to control blood sugar and prevent cancer. Saponins also have anti-inflammatory, antioxidant, anticancer, immunostimulating, cytotoxic and antimicrobial properties.
Saponins can offer several health benefits, including
Saponins are powerful antioxidants that protect cells from free radicals, helping to prevent changes in DNA that can lead to diseases such as cancer, in addition their antioxidant power also reduces the formation of atheroma plaques in blood vessels, thus avoiding problems such as heart attacks and strokes.
Saponins reduce cholesterol levels in the blood and liver, reducing intestinal absorption of cholesterol from food. They also increase the excretion of cholesterol on demand by increasing the elimination of bile acids.
Saponins can promote weight loss as they can decrease fat absorption at the intestinal level, as well as inhibit pancreatic lipase activity; regulates fat metabolism and controls appetite.
By binding to gut cholesterol and preventing oxidation, saponins are powerful nutrients in preventing colon cancer, also helping to strengthen the immune system and play an important role in regulating cell proliferation.
In addition, saponins can engage in cytotoxic activity, stimulate the immune system and destroy malignant cells.
The hypoglycaemic action of saponins appears to be debating various mechanisms of action, such as improving insulin response, increasing insulin levels in the blood and inducing insulin production and release by the pancreas.
The following table shows the number of saponins in 100 g of the main food sources:
In addition, ginseng and wine are also excellent sources of saponins, especially red wines, which contain about 10 times more saponins than white wines. Learn all the health benefits of wine.
It is important to mention that to achieve all the benefits mentioned above, eating these saponin-rich foods should be part of a balanced and healthy diet.