Find out why banana is not always a good idea in smoothies

Smoothies are cocktails of vitamins, less sweet than juices, rich in fiber and combining fruit rich in vitamins, minerals and antioxidants. However, if you thought it was enough to mix all your favorite fruits there, it is ultimately not as simple. According to a study* conducted by researchers from the University of California and published in the journal Food & Function, it would be necessary to avoid associating bananas with other fruits rich in flavanols, including red fruits.

The benefits of flavanols

Flavanols are bioactive compounds present in foods such as berries (strawberries, blueberries, blackberries, raspberries), cocoa, grapes or tea. They are particularly beneficial for our cardiovascular health or for cognitive functions, by supporting memory and concentration capacities. But for these compounds to exercise their positive effects, it is essential that they are absorbed properly by the body. This is called bioavailability.

The banana, an unsuspected enemy of the Flavanols

Researchers from the University of California have just had experience to assess the impact of banana on the bioavailability of flavanols. For this, they proposed two options to volunteers: the first, a bay smoothie (strawberries, blueberries, blackberries, raspberries), the second, the same smoothie but with an added banana. The two groups also took a Flavanols capsule to standardize the contribution. After having measured flavanols in all participants, the results are final. Those who consumed banana smoothie had an average of 84 % less flavanols than the others. An impressive difference that researchers explain by the fact that banana contains polyphenol-oxyidases, an enzyme responsible for browning the fruits that oxyt and degrade flavonols. By adding bananas, you therefore considerably reduce the concentration and therefore the precious benefits of flavonols. That said, no reason to deprive yourself of this fruit rich in vitamins and excellent source of magnesium. It is simply enough to associate it with fruits which also contain polyphenol-oxydasses-although in lower quantity-like pear, apple or even avocado, and to avoid, in fact, fruits rich in flavonols . Nothing sorcerer!

* Impact of polyphenol oxidase on the bioavailability of flavan-3-ols in fruit smoothies, August 2023

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