The ingredients in smoothies require careful consideration to get the most out of their nutrients.
Smoothies are often used as a quick way to consume several fruits and vegetables at once.
But research shows that certain combinations of plant compounds and enzymes can affect how well the body absorbs nutrients.
Dietitian Kezia Joy explained to Real Simple that polyphenols in particular can be sensitive to enzymes from other fruits.
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Flavanols are one example. Found in foods such as cocoa, tea, berries, and apples, they are known for their antioxidant and anti-inflammatory effects.
Studies in the British Journal of Nutrition and BMC Medicine indicate that flavanols may support both cardiovascular function and cognitive processes.
Sports dietitian Morgan Walker from Lebanon Valley College told Real Simple that consistent flavanol intake over time can influence both blood pressure and blood flow.
Smoothies are therefore not just a tasty blend but also a place where plant compounds may interact differently depending on ingredient choices.
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What the research found
A 2023 study published in Food & Function showed that one fruit in particular can alter flavanol absorption: the banana.
The analysis found that bananas contain high levels of the enzyme polyphenol oxidase, which can break down flavanols during blending.
This led to significantly lower absorption in smoothie mixtures that included banana.
However, the researchers emphasize that bananas should not be avoided in general. The findings simply show that fruits are not always neutral when the goal is to target specific plant compounds.
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Stacie Stephenson, chiropractor, certified nutrition specialist, and board member of the American Nutrition Association, also points out that most vitamins and minerals are not affected by blending.
What does this mean in practice?
For those who drink smoothies specifically to increase their flavanol intake, Morgan Walker recommends using berries as a base.
According to the study, smoothies made with strawberries, blueberries, raspberries, and blackberries resulted in higher absorption.
Kezia Joy adds that bananas are still healthy due to their potassium, fiber, and carbohydrate content.
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It ultimately comes down to your goal: if you want to optimize flavanol absorption, you should be mindful of your combinations. If not, bananas can still be used without any issues.
Sources: Real Simple, British Journal of Nutrition, BMC Medicine, and Food and Function.
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