Bananas in smoothies may slash heart-healthy flavanol absorption by 84%

Smoothies are often seen as a healthy way to pack in nutrients, but some combinations may reduce their benefits. A recent study by UC Davis found that adding bananas to a smoothie can cut the absorption of flavanols by up to 84%. These compounds, found in many plant-based foods, support heart and brain health. Flavanols are a type of flavonoid known for their antioxidant, anti-inflammatory, and cardioprotective effects. They appear in foods like cocoa, tea, berries, apples, grapes, and leafy greens. However, not all ingredients work well together when blended.

The issue lies in bananas, which contain an enzyme called polyphenol oxidase (PPO). During blending, PPO breaks down flavanols, making them harder for the body to absorb. The UC Davis study showed that replacing bananas with mixed berries boosted flavanol bioavailability by 84%. For those relying on smoothies as a main source of flavanols, swapping bananas for alternatives like cantaloupe, honeydew, or mango could help. Other options include pineapple, peaches, oranges, dates, coconut milk, or yogurt. Occasional banana smoothie drinkers, though, don't need to make drastic changes.

Flavanols have been linked to better blood pressure, improved vascular function, and higher HDL cholesterol. Choosing ingredients with low PPO activity, such as berries, can help retain these benefits. Small adjustments to smoothie recipes may make a noticeable difference in nutrient absorption.