Beans etc, can cut in half the response to fat-soluble Vitamin D and K
The Presence of Pulses within a Meal can Alter Fat-Soluble Vitamin Bioavailability
Molecular Nutrition and Food Research, 2019, 63 (11), pp.1801323. ff10.1002/mnfr.201801323ff
Marielle Margier, Tiffany Antoine, Aurélie Siriaco, Marion Nowicki, Charlotte Halimi, Matthieu Maillot, Stéphane Georgé, Emmanuelle Reboul
Saponins - web
The main sources of saponins in human diet are legumes, mainly broad beans, kidney beans and lentils. Saponins are also present in Allium species (onion, garlic), asparagus, oats, spinach, sugarbeet, tea, yam, ginseng, liqorice, etc.
It is widely advised to increase pulse consumption. However, pulses are rich in molecules displaying lipid-lowering properties, including fibers, phytates, saponins, and tannins. The effects of pulses on fat-soluble vitamin bioavailability were thus explored.
Methods
Vitamin A (β-carotene and retinyl palmitate), vitamin E (α-tocopherol), vitamin D (cholecalciferol), and vitamin K (phylloquinone) bioaccessibility was evaluated by assessing micellarization after in vitro digestion of meals containing either potatoes (control), household-cooked, or canned pulses. The obtained mixed micelles were delivered to Caco-2 cells to evaluate vitamin uptake. The impact of fibers, phytates, saponins, and tannins on both phylloquinone (used as a model vitamin) bioaccessibility and uptake were then specifically assessed.
Results
The presence of pulses significantly decreased both vitamin bioaccessibility (up to −65% for β-carotene, −69% for retinyl-palmitate, −45% for cholecalciferol, −53% for α-tocopherol and −67% for phylloquinone) and uptake (−40% for retinyl-palmitate, −67% for cholecalciferol, −50% for α-tocopherol and −57% for phylloquinone). Effects on bioaccessibility, but not on uptake, are dependent on pulse cooking method. Phylloquinone bioaccessibility is specifically impacted by saponins, tannins, and fibers while its uptake is impacted by saponins, fibers, and phytates.
Conclusion
Pulses can alter fat-soluble micronutrient bioavailability. Pulses should thus be cooked appropriately and consumed within micronutrient-rich meals.
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15 studies have cited this study as of Jan 2024
Evaluation of vitamin D bioaccessibility and mineral solubility from test meals containing meat and/or cereals and/or pulses using in vitro digestion - June 2021 https://doi.org/10.1016/j.foodchem.2020.128621 📄 PDF
Impact of pulses, starches and meat on vitamin D and K postprandial responses in mice - Feb 2023, https://doi.org/10.1016/j.foodchem.2022.133922 FREE PDF
Can bypass both poor gut and pulse limitations with non-oral Vitamin supplementation
Vitamin D sprayed inside cheeks (buccal spray) - several studies
Spray and oral forms of 3000 IU vitamin D provide similar long-term response – RCT Oct 2016
Sublingual vitamin D - also Vitamin K
Note: Response to water-soluble form of Vitamin D is not known to be reduced by pulses
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