• Legumes are high in saponins.beans image by dinostock from Fotolia.com
  
  Saponins are chemical phytonutrients called phytosterols and come from the waxy skin of many plants and some marine animals. Saponins are thought to help stop the absorption of cholesterol by binding the cholesterol to the saponin molecule. Saponins are also anti-inflammatory, antimicrobial and antifungal. They can help in stimulating immune system activity.
  
  

Red Wine

• Saponins have been found in high numbers in red wines; particularly Zinfandel, Syrah, Cabernet Sauvignon and Pinot Noir, according to Food Navigator-USA. The saponins come from the waxy skin of the grapes, and are infused into the wine during fermentation. Higher alcohol content wines, such as Zinfandel, have the highest concentration of saponins, as the alcohol is thought to make the saponins more soluble.
  
  

Legumes

• According to the Journal Of The Science Of Food And Agriculture, legumes are high in saponins, with chickpeas having the highest saponin content. Soy beans, navy bean, red kidney beans and alfalfa sprouts are also high in saponins. Canning, cooking and grinding legumes minimally affects the saponin content, hence foods like canned baked beans, or falafel (made from ground chickpeas) still have high saponin levels.
  
  

Peppers

• Peppers like hot peppers, cayenne peppers and sweet peppers all contain saponins. Paprika powder is also high in saponin content and the saponins from these peppers act as fungicides in the body.
  
  

Olive Oil

• Saponins from the waxy skin of olives also find their way into olive oil. Virgin pressed oils that do not undergo heat treatment are the highest in saponins, although saponins still remain in treated olive oil.
  
  

Bacopa Monnieri

• Bacopa monnieri (also just bacopa) is a succulent herb used for thousands of years in traditional Indian Ayruvedic medicine. The principal active compounds in bacopa are saponins and the herb is used both traditionally and in modern applications to treat stress and anxiety, as well as for improving cognitive function, as stated on the Vitamin and Herb University website.
  
  

Ginseng

• Ginseng is another traditional herb used in Asian medical traditions for thousands of years. Ginseng has a special type of saponin, called a ginsenoside, which is thought to have anti-cancer properties.