A blueberry-banana smoothie sounds delicious, but there’s a little-known reason you might want to avoid combining these two fruits. Bananas contain an enzyme called polyphenol oxidase, which can interfere with the powerful antioxidants, or polyphenols, found in blueberries. Polyphenols contribute to many of blueberries’ health benefits, like reducing inflammation and promoting heart health. However, when bananas are mixed in, polyphenol oxidase can hinder these benefits, making your smoothie less nutritious than you might think.

Fortunately, there are ways to work around this enzyme issue if you love the flavor of bananas and blueberries together: 

1. Heat the Banana: Heating a banana to around 190°F inactivates the polyphenol oxidase enzyme, allowing the blueberries’ antioxidants to shine through.
2. Freeze-Dry the Banana: Freeze-drying bananas also destroys the enzyme, so you can enjoy both ingredients in a smoothie without compromising their polyphenol power.

Or, for an easy swap, try using avocado instead of banana! Avocado adds a smooth, creamy texture along with fiber and healthy fats, and it doesn’t contain polyphenol oxidase, so the blueberry polyphenols remain unaffected.

Want to deepen your nutrition knowledge and learn more science-backed food strategies? Register for our Food as Medicine Conference, Course, and Certification! Visit www.famcourse.com to take the next step in harnessing the power of food for health.

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Robert Ferguson is a California- and Florida-based single father of two daughters, nutritionist, researcher, best-selling author, speaker, podcast and television host, health advisor, NAACP Image Award Nominee, creator of the Diet Free Life methodology, Chief Nutrition Officer for iCoura Health, and he serves on the Presidential Task Force on Obesity for the National Medical Association. You can e-mail Robert at robert@dietfreelife.com.