Banana vs. Mango Smoothies for Polyphenol Absorption

Under is an approximation of this video’s audio content material. To see any graphs, charts, graphics, photographs, and quotes to which Dr. Greger could also be referring, watch the above video.

There may be one meals that has extra polyphenol oxidase exercise than a banana, and it’s a vegetable that’s not a potato. What vegetable turns brown that’s not a white potato? A white mushroom. White button mushrooms are filled with that polyphenol-munching enzyme—much more so than bananas. Now for these of you considering, don’t fear, I don’t count on to be placing mushrooms in my smoothies anytime quickly, some folks add avocado to smoothies, or make a chocolate avocado pudding. Right here’s a query: What when you eat mushrooms with a meal filled with polyphenol-rich meals? Would possibly they combine in your abdomen, and reduce the absorption of the anthocyanins in crimson cabbage or the berries in dessert, as an example? You possibly can additionally think about having some potatoes or eggplant in a meal. However notice, that is for recent produce. The enzyme is destroyed by cooking. And keep in mind, we ought to be cooking our white mushrooms anyway due to the agaritine, proper? So, drawback solved.

Who needs to prepare dinner their bananas, although? What else can we put in a smoothie? My favourite is mango, which you should buy frozen when it’s not in season. Do now we have to fret about it having polyphenol-eating enzymes? Properly, what occurs whenever you lower open a mango? Does it go brown? No, so it’s most likely wonderful. And certainly, when researchers measured polyphenol oxidase exercise in a bunch of vegatables and fruits, mango had 500 instances lower than banana. The apple doesn’t shock me, because it goes brown so quick, however what’s with the beet greens? It’s higher to make use of one thing like kale in your inexperienced smoothies as an alternative, the place enzyme exercise is undetectable.

This examine raises so many fascinating questions. Do you have to not add bananas to your oatmeal? I now not add it to my cran-chocolate pomegranate breakfast bowl, since I don’t wish to lose any of the polyphenols. However what when you’re not making one thing chocolatey? The examine solely examined the results of the enzyme on cocoa flavanols. They didn’t test to see if mixing bananas with berries would have an effect on the berry phytonutrients, however the presumption is that it will. And what does this imply for bottled smoothie drinks that you simply purchase off the shelf within the retailer? Properly, in the event that they’ve been pasteurized, then it ought to be okay, for the reason that warmth ought to destroy the enzyme. That’s why greens are blanched earlier than they’re frozen—to destroy the enzymes.

Even simply heating banana to 70°C (160°F), which is just like the temperature of scorching tea, for 2 minutes within the presence of vitamin C and citric acid (which could come from lemon juice), would suppress the enzyme by 80 %. I’m not suggesting consuming scorching smoothies, however somewhat that, relying on the elements, pasteurized smoothie drinks might not share the identical drawback as fresh-made smoothies.

What about simply the vitamin C and citric acid alone, like placing lemon juice in your smoothie? That solely cuts the enzyme exercise down by 13 %. It really works wonders on a lower apple, although, slashing enzyme exercise practically in half––which explains why lemon juice can hold your fruit salad from turning brown.

Is there something we are able to add to a banana smoothie to inhibit the enzyme? Sulfites was placed on recent vegatables and fruits till they have been banned in 1986 following instances of sulfite-induced bronchial asthma. They’re nonetheless utilized in dried fruit, although, to forestall browning. What about pure brokers? Onion extracts can forestall the browning of pears––each recent and cooked onion juice. However there’s obtained to be a greater possibility in your smoothie. Pineapple appears to assist hold apples from browning, and bananas too, however that was after soaking in pineapple juice for 3 days, so it’s not clear if it will work immediately. There was a examine evaluating lemon juice and white wine to forestall browning in pastry dough. You’ve heard of arduous cider, arduous seltzer? The lemon juice beat out the wine, although, so higher a lemon squeeze than consuming a tough smoothie.

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