Bananas in Smoothies: Yes or No? (Presentation)
NutritionFacts.org・15 minutes read
Daily intake of essential nutrients like vitamins is crucial to prevent deficiencies, with a recent recommendation suggesting 400 to 600 milligrams of flavonols from sources like tea, berries, and cocoa for cardiovascular protection. Polyphenol oxidase enzymes in fruits and vegetables can affect polyphenol absorption, with white button mushrooms having higher activity than mango; consuming bananas with certain foods may lead to nutrient loss, so it's best to eat them separately to maximize phytonutrient absorption.
Insights
- Consuming 400 to 600 milligrams of flavonols daily, primarily sourced from tea, berries, and cocoa, can provide cardiovascular protection, highlighting the importance of including these bioactive food compounds in one's diet.
- The presence of polyphenol oxidase enzyme in fruits and vegetables can impact the breakdown of polyphenols, showcasing the significance of utilizing polyphenol inhibitors and natural anti-browning agents to preserve the nutritional value of these foods, emphasizing the intricate interactions within a balanced diet.
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Recent questions
What are flavonols and their benefits?
Flavonols are bioactive food compounds beneficial for cardiovascular protection.
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Summary
00:00
Essential Nutrients and Flavonols for Health
- Recommended daily intakes of essential nutrients like vitamins are crucial to prevent deficiencies.
- A recent dietary recommendation for bioactive food compounds, such as flavonoids, has been published.
- Intake of 400 to 600 milligrams of flavonols daily is beneficial for cardiovascular protection.
- Tea, green or black, is a primary source of flavonols, along with berries and cocoa.
- Polyphenol oxidase enzyme in fruits and vegetables can break down polyphenols, affecting their nutritional value.
- Mixing cocoa with a banana smoothie significantly reduces the absorption of cocoa flavanols.
- Adding polyphenol inhibitors can block the effects of the polyphenol oxidase enzyme.
- White button mushrooms have higher polyphenol oxidase activity than bananas.
- Mango has significantly lower polyphenol oxidase activity compared to bananas.
- Natural anti-browning agents like pineapple juice and onion extracts can help prevent enzymatic browning in fruits.
19:18
Optimal banana consumption for maximum nutrients
- Bananas can be eaten anytime, but it's best not to consume them with other healthy foods like berries or cocoa tea in the same meal to avoid impairing phytonutrients; consuming bananas as a snack is fine, but combining them with certain foods like uncooked mushrooms or avocado may lead to nutrient loss.
