Here’s the best fruit smoothie according to science!

Verified on 20/10/2023 by Alexane Flament, Editor
Voici le meilleur smoothie aux fruits d'après la science !

Ideal for filling up on vitamins, smoothies are THE healthy drink par excellence. But do you know how to make the most of all its benefits? We reveal the perfect combination of ingredients to fill you up with antioxidants!

Fresh, delicious and full of vitamins, smoothies have been a big hit for some years now. Fruits, vegetables, spices, aromatic herbs, there are many ways to concoct them, making them as versatile as they are complex.

Indeed, some combinations are more nutritionally interesting than others. According to recent research published in the Royal of Chemistry’s journal Food and Function, there may even be a perfect combo to optimize the health benefits of a smoothie.

To find this famous combination, a team of researchers from the University of California studied how the body reacts to the consumption of different smoothie recipes.

The aim? To compare the levels of polyphenol oxidase present in the participants’ bodies after drinking a banana smoothie and a berry smoothie (the former naturally contains a large quantity of this component, while the latter has a fairly low level).

A flavanol capsule was also administered to participants as a control measure.

Why you shouldn’t mix bananas with other foods in a smoothie

Also known as PPO, the presence of polyphenol oxidase can be detected in certain fruits and vegetables by the way this enzyme rapidly browns them on contact with air.

As the researchers point out, the latter is known to affect flavanols, « a group of bioactive compounds that are good for heart and cognitive health and found naturally in apples, pears, blueberries, blackberries, grapes and cocoa, common smoothie ingredients ».

According to the scientists’ observations, the levels of flavonoids present in the bodies of the survey participants fell by 84% after drinking a banana smoothie, compared with the control group.

« We were really surprised to see how quickly the addition of just one banana decreased the level of flavonoids in the smoothie and the levels of flavonoids absorbed into the body, » marvels Javier Ottaviani, assistant researcher in the Department of Nutrition at the University of California, Davis.

« This highlights how food preparation and combinations can affect the absorption of compounds contained in food ».

What ingredients should you choose to fill up on flavonols?

To avoid altering the quantity of flavonoids, antioxidants that fight against cell aging, it’s best not to add banana to your smoothie, or mix it with other foods low in PPO, such as berries, grapes, pineapple, mango, orange, cocoa or yoghurt.