A study out of University of California tested how various levels of polyphenol oxidase (PPO), an enzyme in many fruits and vegetables, affects the levels of flavanols in food to be absorbed by the body.
Flavanols are a group of bioactive compounds that are good for your heart and cognitive health.
The researchers had participants drink a smoothie made with banana, which has naturally high PPO activity, and a smoothie made with mixed berries, which have naturally low PPO activity.
The researchers found that those who drank the banana smoothie had 84% lower levels of flavanols in their body compared to the control.
“We were really surprised to see how quickly adding a single banana decreased the level of flavanols in the smoothie and the levels of flavanol absorbed in the body,” said lead researcher Javier Ottaviani.
Ottaviani said for people who are trying to consume those flavanols, they should consider preparing smoothies by combining flavanol-rich fruits like berries with other ingredients that also have a low PPO activity like pineapple, oranges, mango or yogurt. He also said bananas remain a great fruit to be eaten or consumed in smoothies.
For those who want to consume smoothies with bananas or other high PPO activity fruits and vegetables, the suggestion is to not combine them with flavanol-rich fruits such as berries, grapes and cocoa.
Boost your antioxidants with this Flavanol-rich Smoothie
1 cup milk of choice (cashew, almond, oat, or dairy milk)
1 cup fresh or frozen blueberries
1/2 cup Greek yoghurt
1 tablespoon of unsweetened cocoa or cacao powder
1 tablespoon nut butter
1 tablespoon chia seeds
A few ice cubes (optional)
