Study Finds Berry-Based Smoothies Support Flavanol Levels

I'm not a fan of hating on healthy foods. Sure some fruits and vegetables are more nutrient-dense than others, but having any fruits and vegetables in your diet is better than none.

Flavan-3-ols1 are a subgroup of flavonoids that have been shown to have countless benefits by acting as antioxidant, anticarcinogen, cardio-preventive, antimicrobial, antiviral, and neuroprotective agents. 

So, it only makes sense that you'd want to keep your flavan-3-ol levels quite high if possible, especially to support cardiovascular health1 and increase the longevity of cognitive function2. 

According to a study published in Food & Function, banana-based smoothies decrease flavan-3-ol levels in the blood, while berry-based smoothies may help to increase it. In fact, berry-based smoothies increased flavan-3-ol levels in a similar fashion when compared to ingesting flavan-3-ol capsules alone. 

Researchers came to this conclusion by measuring the flavan-3-ol plasma levels of a small group of healthy men after they'd fasted for 12 hours. Unfortunately, the size of the study was quite small, and no women were included, so these findings will need to be confirmed in future, inclusive studies. 

The findings are still worth noting, not because banana-based smoothies are worthless but more so as a reminder that a diversity of plant-based foods, fruits included, are beneficial for your health. 

In the world of smoothie making, you may consider adding mixed berries (i.e., strawberries, blueberries, and blackberries) to your recipe if possible. 

You don't need to discount bananas entirely, though. In fact, bananas are rich in potassium, which is important for heart health as well.