Best Fruit for Smoothies? Science Says Skip the Banana-Berry Combo

When it comes to building a healthy smoothie, bananas and berries are often at the top of the list. But new research suggests that if you’re chasing nutritional value, the best fruit for smoothies might not be a mix of both.

A new study published in Food & Function found that combining bananas with berries could significantly lower the health benefits of your smoothie by up to 84%.

 Why Bananas May Lower Your Smoothie’s Nutrition

Bananas are a smoothie staple for good reason:

Healthy smoothie made with strawberries, blueberries, and raspberries

Juicy berries in waffles as an ice cream concept

  • Great texture

  • Natural sweetness

  • High in potassium, fiber, vitamin B6, and magnesium

But bananas also contain polyphenol oxidase (PPO)—an enzyme that causes browning when fruits are cut or bruised. The problem? PPO reduces the absorption of flavanols, powerful antioxidants found in berries and other fruits.

Why Flavanols Matter for Healthy Aging

According to lead study author Javier Ottaviani, Ph.D., flavanols have been shown to:

  • Reduce the risk of cardiovascular disease by 27%

  • Improve gut and brain health

  • Lower inflammation

  • Offer antibacterial and neuroprotective benefits

The Academy of Nutrition and Dietetics recommends 400–600 mg of flavanols daily to support heart and metabolic health.

Flavanol-rich fruits include:
Blueberries, blackberries, strawberries, mangoes, pears, and even cocoa.

 What the Study Found

Researchers from UC Davis and the University of Reading gave 8 healthy men three types of smoothies:

  1. A banana-almond milk smoothie (high PPO)

  2. A mixed-berry smoothie with yogurt (low PPO)

  3. A control flavanol capsule

Results:

  • The berry smoothie maintained flavanol levels similar to the capsule.

  • The banana smoothie reduced flavanol absorption by 84%.

“The effect happened during smoothie prep—so it’s not about digestion or gender,” explains Ottaviani. “The enzyme destroys the flavanols before you even take a sip.”

 What Should You Put in a Smoothie Instead?

If you’re aiming for the healthiest blend, here’s what to keep in mind:

 Great Banana Pairings (low flavanol focus):

  • Peanut or almond butter

  • Avocado

  • Papaya

  • Mango

  • Oranges

 Best Fruit for Smoothies (high flavanol focus):

  • Blueberries

  • Strawberries

  • Raspberries

  • Pears

  • Pineapple

  • Mango

  • Dark cocoa (unsweetened)

If you’re only using bananas for creaminess or sweetness, registered dietitian Carolyn Williams, Ph.D., R.D. suggests swapping:

  • Honey for sweetness

  • Mango and Greek yogurt for creaminess and protein

Should You Avoid Bananas in Smoothies Completely?

Not at all. Bananas are still a nutritious choice, but don’t mix them with flavanol-rich berries if your goal is to get the maximum antioxidant benefit.

 Tip: Make a banana smoothie OR a berry smoothie—not both in one glass.

 Read the Full Study:

For more details, check out the original article on Medical News Today.Click here

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