Knock Knock, Banana Who? Smoothie Science: How Bananas Can Affect the Antioxidant Value of Blueberries...

 Blueberries are well known for their powerful antioxidants, especially polyphenols and flavanols, which support brain health, cardiovascular health, and inflammation balance. But recently, a question has been circulating in the wellness world:

Can adding a banana to your blueberry smoothie reduce its antioxidant benefits?

​Here is what the science says:

Research has shown that bananas contain an enzyme called polyphenol oxidase (PPO). This enzyme is responsible for browning in fruits, and it can also break down certain polyphenols found in antioxidant-rich foods like blueberries.


A 2023 study led by researchers at UC Davis and UC Irvine, published in Food & Function, found that when bananas were blended with flavanol-rich berries, the body absorbed significantly fewer flavanols compared to when berries were consumed alone or blended with low-PPO fruits.

In some cases, flavanol absorption was reduced by up to 80% when bananas were added.

Source: Ottaviani et al., Food & Function, 2023


Important clarification

This does not mean bananas are unhealthy or that your smoothie suddenly becomes “bad.”
You are still getting:
    •    Fiber
    •    Potassium
    •    Vitamin B6
    •    Natural carbohydrates for energy

However, if your primary goal is maximizing antioxidant and polyphenol intake (for brain health, inflammation, cardiovascular support, or detox support), the combination may not be ideal.


When this matters most

This information is especially relevant for people:

    •    Supporting brain health or cognitive decline
    •    Managing chronic inflammation
    •    Supporting cardiovascular health
    •    Following therapeutic nutrition protocols like
heavy metal or parasite detoxing.


Better smoothie pairings for blueberries- If you want to preserve antioxidant value, try blending blueberries with:

    •    Mango
    •    Pineapple
    •    Orange
    •    Apple
    •    Yogurt or kefir
    •    Nut milks

These fruit options are alkaline, low in PPO activity and won’t significantly interfere with polyphenol absorption.


Final Thoughts:
If you love banana-berry smoothies and they help you nourish your body consistently, that still matters.

But if you’re being intentional with food as medicine, small adjustments can make a meaningful difference.

Nutrition isn’t about fear, it’s about awareness and alignment with your goals.

Rooted in Wellness,
Natasha Baker,BS,LMBT,CTT,FMT,RYT