A viral smoothie warning

Wellness influencer Rhonda Patrick told podcaster Mel Robbins that bananas contain polyphenol oxidase, an enzyme that destroys antioxidants. The clip went viral, with some accounts claiming bananas eliminate 84 percent of antioxidants in smoothies.

“"That doesn't sound good."”

What polyphenol oxidase actually is

Polyphenols are plant nutrients with antioxidant and anti-inflammatory properties. Polyphenol oxidase is a naturally occurring enzyme that causes fruits and vegetables to brown as they degrade.

The study behind the scare

Influencers cite a 2023 study funded by Mars, Inc. that tested 19 men and found banana smoothies had lower levels of one specific polyphenol type (flavan-3-ols) compared to banana-free smoothies.

What the study actually showed

Only one group of polyphenols was reduced in banana smoothies. For people eating a varied diet with many fruits and vegetables, losing one polyphenol type has no meaningful health effect.

“"Only one group of polyphenols was reduced in the smoothie, which for people who are eating a varied diet, will have no effect on health."”

Smoothies still have plenty of nutrition

A banana smoothie still delivers fiber, antioxidants, vitamins, and minerals. It remains a tasty, convenient meal even if one polyphenol subset is slightly reduced.

“"The smoothie still contains fiber, antioxidants, vitamins, and minerals. It's also a tasty, convenient meal."”

Focus on eating enough produce

Nutrition experts say people should prioritize eating enough fruits and vegetables overall rather than micromanaging individual compounds. Obsessing over polyphenol oxidase misses the bigger picture of health.

“"Nobody is any healthier because they micromanage their food like this."”

Don't replace real food with supplements

Avoid buying supplements marketed as superior alternatives to fresh produce, especially through AI-generated health websites. Real fruits and vegetables are the foundation of good nutrition.