Health Benefits of Foods Containing Saponins
What Are Saponins?
Just as humans need protection from harm, so too do plants. Saponins are one of many phytochemicals found in a variety of vegetables, herbs, and even sea life. They are glucoside-based chemicals, that serve as the plant kingdom’s defense against disease, harmful bacteria, and predators, making the benefits of saponins for plants vital for their existence.
Saponins have a bitter nature. They are made of both a fat-soluble and water-soluble component. The two constituents combined create foam. Because of these characteristic benefits of saponins, they are often used commercially in cosmetics as well as in beverages. Some are toxic, called sapotoxins, although these are generally only harmful to cold-blooded creatures, and insects. These phytochemicals have strong antibacterial, antiviral, and antifungal properties, protecting plants from infection. Foods containing saponins pass on the same benefits to humans.
Health Benefits
Because of the apparent health benefits of eating foods that are high in saponins, there have been several studies to examine the facts on this phytochemical. Perhaps the most powerful and potentially groundbreaking effect of eating saponins is the impact on blood cholesterol. Saponins work by binding with both cholesterol and bile salts that are naturally released into the gastrointestinal tract. Normally, the bile acid would enhance the re-absorption of cholesterol into the blood stream, but saponins minimize this process. Not only do they slow reabsorption, but they also increase the excretion of cholesterol, therefore lowering the body’s overall level of cholesterol.
It is interesting to note that in very arid climates where saponins are found in high quantities, people tend to eat an animal based diet, as there is less available vegetation. Has nature found a balance for a high-cholesterol diet by providing the medicine to lower cholesterol in plants?
Saponins have been shown to help reduce the risk of cancer. They slow or even stop cancer cells from growing by reacting with the cholesterol in the membranes of cancer cells. This phytochemical is considered to be antitumor and antimutagenic. Saponins also work as antioxidants, preventing free radical cell damage, and therefore lowering the risk of cancer.
Consuming saponins through diet is a natural way to boost immunity. Plants create this phytochemical for the same purpose. They form antibodies to fend off disease and have a direct stimulating effect on the immune system. Saponins already play a role in modern medicine, being used in vaccines to increase their effectiveness.
Good Sources of Saponins
Many foods contain this phytochemical, although some in higher concentrations than others, depending on the requirements of evolution. Some of the best sources include soybeans, red onions, oats, and potatoes. They are also found in herbs. Panax ginseng, licorice root, alfalfa, and fenugreek are all good herbal sources of saponins. Saponins tend to be more prevalent in very dry climates. Both Yucca schidigera, found in the deserts of southern California, and Quillaja saponaria (soapbark tree) from the arid regions of Chile, are primary sources of saponins for commercial reasons.
These plant compounds play just as important a role in our health as do vitamins and minerals. The benefits of saponins are one more reason to eat a well-balanced diet, rich in fruits, vegetables, and herbs.
Sources:
Page, Linda. “Healthy Healing: A Guide to Self-Healing for Everyone”. 11th Edition (Traditional Wisdom, 2003).
Saponins: Surprising benefits of desert plants
photo credit: Matt JP
Please read this disclaimer regarding the information contained within this article.