Is adding bananas to smoothies a good idea?

Adding bananas when making smoothies can destroy important compounds that are good for cardiovascular health.

According to researchers at the University of California, Davis, the reason is that the enzyme polyphenol oxidase (PPO), abundant in bananas, reduces the absorption of flavanols – natural compounds linked to heart and brain health. Tests also showed that smoothies with added bananas reduced flavanol absorption by up to 84%, according to Sciencedaily .

Flavanols are known to be present in cocoa, apples, grapes, berries, and other fruits. Besides being good for the heart and brain, flavanols also help improve blood circulation, support memory, and have anti-inflammatory properties if consumed regularly.

Adding bananas when making smoothies can destroy important compounds that are good for cardiovascular health.

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To investigate the extent to which the enzyme PPO affects the body's absorption of flavanols after drinking a familiar banana smoothie, researchers conducted an experiment by giving volunteers two different smoothies: one made with bananas containing high PPO activity, and another made with berries, which had low PPO levels. Their flavanol concentrations in blood and urine were then measured.

As a result, simply adding one banana was enough to rapidly reduce the flavanol levels in the smoothie and the amount of flavanols absorbed by the body. This suggests that the way foods are prepared and combined can affect the absorption of nutrients in food.

According to the American Academy of Nutrition and Dietetics' recommendations in 2022, consuming 400 to 600 mg of flavanols daily is beneficial for cardiovascular health. This can be achieved by combining flavanol-rich fruits like berries with foods low in PPO, such as pineapple, oranges, mangoes, or yogurt.

If you can't skip the banana smoothie, the best way is to avoid combining bananas with berries, grapes, or cocoa, as these contain high levels of flavanols.

Source: https://thanhnien.vn/them-chuoi-vao-sinh-to-co-tot-185251104161941989.htm