John Myers
Saponins are found in numerous plants and therefore also in food. You can read a compact summary of where they are and what effect saponins have on the body.
What are saponins in food?
Saponins are phytochemicals whose name derives from the Latin term “sapo” (soap). The reason for this name: The bitter substances foam up in liquid. You can see this when you cook legumes. A head of foam forms on peas and lentils, which has caused many a pot to overflow if left unattended. The answer to the question: What are legumes? By the way, you can read about it in our expert knowledge.
The detergent and cosmetics industry uses the cleaning, fat-dissolving saponins in various products. You yourself can use the washing-active effect of soap nuts, ivy, and horse chestnuts when washing your clothes and thus replace chemical clubs in the household with environmentally friendly alternatives. The washing-active effect on the skin also makes saponins a natural cleansing cosmetic.
Where are saponins found?
The bitter plant substances are found in numerous foods. This includes:
- legumes
- asparagus
- tomatoes
- Beetroot
- eggplants
- fennel
- garlic
- onions
- sugar beets
- quinoa
- Oats
- spinach
- liquorice
So eating saponins is not toxic to humans. However, many do not like the bitter taste. This can be significantly reduced by thorough rinsing. So if you appreciate the good nutritional values of quinoa and want to enjoy the pseudo-cereal tasty, you should wash quinoa before cooking.
Effect and side effects of saponins
Many positive properties are attributed to secondary plant substances. Anti-inflammatory, antihypertensive, immune-stimulating, antibiotic, and antioxidant effects, among others, have been observed in studies and laboratory tests. Saponins are also said to reduce the risk of colon cancer and loosen mucus. However, these effects have not been scientifically proven without a doubt. Even though saponins are not harmful to health and may even be beneficial, they can have side effects. The saponin “glycyrrhizin” contained in licorice, for example, can increase blood pressure, which is why it is better not to consume the sweet in very large quantities. As a precaution, pregnant women avoid it altogether. Some people are also very sensitive to saponins and show allergic symptoms after consuming the corresponding foods.
