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Foods Containing Saponins

Saponins are phytosterol compounds that occur naturally in some plants. Saponins have antimicrobial and antifungal properties, along with anti-inflammatory and immune-stimulating properties. Saponins are in several foods, making it easy to add this compound to your diet naturally.

  1. Legumes

    • Most beans and legumes contain saponins, with garbanzo (chick peas) beans having the highest level of saponins, followed by navy beans and kidney beans.

    Soya

    • Soya beans, or soy beans, are also rich sources of saponins, though fermented soy products have half the amount of saponins as whole soy beans.

    Red Wine

    • According to members of the American Chemical Society and Researchers at University of California-Davis, red wine has high levels of saponins.

    Other Foods

    • Red onions, paprika, canned beans and agave plants are other good sources of saponins.

    Herbs

    • Several herbs are rich in saponins, including alfalfa, ginseng, fenugreek and wild yam.

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