It is perfectly normal for foods to affect the body’s absorption of nutrients.
Vitamin C, for example, can help the body absorb iron, while compounds in spinach can make it more difficult to absorb calcium, dietitian Alyssa Northrop told The Guardian.
The debate centres on polyphenols. These are plant compounds found in foods including fruit and vegetables.
They have been linked to several potential health benefits, but they are not considered essential nutrients, and there is no recommended daily intake.
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Small study sparks debate
A 2023 study published in Food & Function examined flavanols, which are a specific type of polyphenol.
Participants who were given a banana smoothie with added flavanols subsequently had lower levels of the compounds in their blood than participants who were given a berry smoothie with the same addition.
However, the study included only eight participants. The researchers also never combined bananas and blueberries in the same smoothie, Joe Schwarcz of McGill University pointed out to The Guardian.
At the same time, blueberries contain several types of polyphenols. The study therefore did not focus on all the plant compounds found in the berries.
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The banana’s impact
There is therefore no evidence that a banana destroys the nutritional benefits of blueberries.
Enzymes in bananas can affect the levels of certain polyphenols, but according to the experts, the effect is minor when viewed in the context of the diet as a whole.
Northrop says it is far more important to eat enough fruit and vegetables than to worry about the precise absorption of individual plant compounds.
The conclusion is therefore that there is no reason to leave the banana out of a blueberry smoothie.
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This article is made and published by Ida-Marie Palm Varbæk, who may have used AI in the preparation.