That creamy, delicious banana might be sabotaging the health benefits of your morning smoothie. A groundbreaking new study reveals that adding a single banana can reduce your body’s absorption of heart-healthy flavanols by a staggering 84%.
But before you banish bananas for good, the real takeaway is more nuanced. It’s not that bananas are bad; it’s that smoothie combinations are a science. Depending on your health goals, your fruit choices can make or break your drink’s nutritional power.
The Enzyme to Blame: Polyphenol Oxidase (PPO)
Published in the Food & Function journal, researchers from the University of California, Davis, pinpointed the culprit: an enzyme called polyphenol oxidase (PPO).
You’ve seen PPO in action; it’s what causes bananas, apples, and other fruits to turn brown when exposed to air. In your smoothie, this enzyme doesn’t just affect color; it actively breaks down the precious flavanols before your body can absorb them.
Flavanols are bioactive compounds celebrated for their profound benefits to heart and brain health.
How the Study Unfolded
To get practical, real-world results, lead author Javier Ottaviani and his team designed a simple test:
Participants drank a smoothie made with banana (high in PPO).
They drank another smoothie made with mixed berries (low in PPO).
For a baseline, they also took a pure flavanol capsule.
By analyzing blood and urine samples, the researchers could see exactly how much flavanol was absorbed.
The “Shocking” Result
The finding was dramatic. The banana smoothie led to up to 84% lower flavanol levels in the body compared to the control.
“We were really surprised to see how quickly adding a single banana decreased the level of flavanols… This highlights how food preparation and combinations can affect the absorption of dietary compounds.” — Javier Ottaviani, Lead Author
The Verdict: Should You Stop Adding Bananas?
Not necessarily. This isn’t a call to eliminate bananas, which are packed with potassium, fiber, and energy-boosting carbs.
Instead, it’s about intentionality. Ask yourself: What is the primary goal of my smoothie?
If your goal is to maximize flavanol intake for cardiometabolic health, skip high-PPO fruits like bananas and apples. Combine flavanol-rich foods (like berries, cocoa, green tea) with low-PPO fruits like pineapple, mango, oranges, or citrus.
If your goal is quick energy, muscle recovery, or digestive health, the banana remains an excellent, nutritious choice.
It’s the latest trendy take on your morning cup of joe. Mushroom-coffee has exploded in popularity, transitioning from a niche wellness curiosity to a mainstream staple, with consumer interest skyrocketing by 52% year-over-year.
Brands promise everything from improved focus and immunity to better sleep and stamina. But are these claims grounded in solid science, or are they just clever marketing? Let’s brew the facts and see what’s really in your mug.
What is Exactly Mushroom Coffee?
Mushroom coffee isn’t a brew made from coffee beans that taste like mushrooms. It’s typically a powdered blend of regular coffee and extracts from functional mushrooms (also called medicinal mushrooms). These aren’t your everyday culinary varieties.
The most common functional mushrooms you’ll find in these blends are:
Lion’s Mane: Often linked to cognitive benefits and focus.
Reishi: Known as the “king of mushrooms,” it’s touted for immune support and relaxation.
Chaga: A powerful antioxidant powerhouse.
Cordyceps: Famously associated with boosting energy and athletic stamina.
Turkey Tail: Primarily recognized for its immune-modulating properties.
MyFitnessPal dietitian Lauren Cuda says that different mushrooms offer different benefits; for example, lion’s mane may be good for focus (6), reishi for boosting the immune system (8), and cordyceps for to boost stamina (9). “No one type is definitively better,” she says.
Want another natural way to fuel your body? Try my Protein Pumpkin Pie Recipe for a delicious, nutrient-dense snack that supports muscle recovery and satisfies sweet cravings.
Be aware that most scientific evidence for these supposed benefits comes from research on pure mushroom extracts (sometimes taken as supplements), not mushroom coffee blends. To date, there haven’t been major rigorous clinical trials to assess the health impacts of mushroom coffee in humans.
Mushroom coffee may have less caffeine than regular coffee depending on the brand (10, 11), so if you like the taste, it could be a great way to enjoy a warm brew without the caffeine jitters.
The Crucial Caveat: Where’s the Proof?
Here’s the most important thing to understand: Most scientific evidence for these benefits comes from studies on pure, high-dose mushroom extracts or supplements; not from mushroom coffee powders.
To date, there have been no major, rigorous clinical trials on humans drinking mushroom coffee. The amount of mushroom extract in your daily cup is often much lower than the doses used in studies showing benefits. So, while the components are being researched, the product itself lacks robust scientific backing.
Culinary vs. Functional Mushrooms
While everyday culinary mushrooms (like portobello, button, and shiitake) are eaten for their taste and texture, functional mushrooms (like those in mushroom coffee) are consumed for their potential health benefits.
Mushrooms are naturally low in calories, but rich in nutrients such as:
According to Cuda, functional mushrooms tend to be tough, woody, or bitter; which is why they are usually processed into extract forms like supplements or mushroom coffee.
“Eating culinary mushrooms is a great way to support overall nutrition, but if your goal is to incorporate functional mushrooms, a supplement or mushroom coffee may be a more practical option,” Cuda says. It all depends on your health preferences.
About the Expert
Lauren Cuda, RD is a Food Data Curator at MyFitnessPal. She earned her bachelor’s degree in Dietetics from Missouri State University and her master’s degree in Nutrition Diagnostics from Cox College. With over 10 years of experience, she specializes in pediatric nutrition, malnutrition, and nutrition support.
Pros and Cons of Mushroom Coffee: A Balanced Look
Mushroom Coffee Benefits
Lower Caffeine: It typically contains less caffeine than regular coffee, which is great for those sensitive to the jitters.
Possible benefits of mushrooms may include(7) (8):
Immune support
Reduced inflammation
Improved focus
Enhanced stamina
Potential Benefits of Mushroom Coffee: You may get a subtle, supportive dose of the properties associated with the mushrooms in your blend (e.g., slight immune support from Reishi, focus from Lion’s Mane).
Nutrient Introduction: It’s a way to incorporate functional mushrooms into your routine without taking another pill.
Mushroom Coffee Drawbacks
However, most benefits of functional mushrooms are based on animal studies or isolated mushroom extracts; not on brewed mushroom coffee. It’s unknown whether or not these benefits apply to humans.
According to Cuda, mushroom coffee may interact with medications such as immunosuppressants, blood pressure drugs, blood thinners, and medications for diabetes (7, 8, 9). “Always check with your healthcare provider,” she says.
Frequently Asked Questions (FAQs)
Does mushroom coffee taste different from regular coffee?
Mushroom coffee tastes similar to regular coffee, often with a mild earthy or nutty undertone. Quality and flavor generally depend on the brand.
Does mushroom coffee have a lower nutrient content than whole functional mushrooms?
Although it’s hard to quantify, Cuda says that mushroom coffee likely has less nutritional value due to processing and smaller amounts used.
How does mushroom coffee compare to other coffee alternatives, like matcha and yerba mate?
Mushroom coffee typically contains less caffeine than matcha or yerba mate, which could make it a good option if you are looking to decrease your caffeine intake.
The Bottom Line: Should You Try It?
If you’re interested in consuming functional mushrooms, mushroom coffee may be a good option to potentially reap the possible benefits of functional mushrooms while getting an energy boost.
Keep in mind that there is very little research backing up the benefits of mushroom coffee. If you want to consume the caffeine of coffee and the nutrients of mushrooms, regular old coffee and culinary mushrooms might be a cheaper and more researched choice.
So, is mushroom coffee worth a sip? The answer is a nuanced one.
Yes, if: You are curious about functional mushrooms, want to slightly reduce your caffeine intake, and don’t mind the earthy flavor and higher price tag. Think of it as a potential wellness supplement rather than a direct coffee replacement.
No, if: You are expecting a miracle cure, are on a tight budget, or want proven, dramatic results. For most people, sticking with regular coffee and adding nutritious culinary mushrooms (like shiitake or portobello) to your meals is a more researched and cost-effective approach.
Final Sip: Mushroom coffee isn’t a magic potion, but it’s not a complete scam either. It’s a functional beverage with potential, yet-to-be-fully-proven benefits. If you’re intrigued, buy a small container and see how your body responds. But as with any health trend, sip with a critical mind.
Among all the green leafy vegetables, is one of the most versatile. You can add it to smoothies, enjoy it in a chilled salad, steam and stir it as a side dish, add it to stir-fries, and even mix it into baked goods, such as muffins.
Here are six health benefits of eating more of this powerful protective plant, as well as simple ways to incorporate them into your meals and snacks.
According to the Department of Agriculture, three cups of raw spinach provide approximately 20 calories, less than one gram of fat, two grams of protein, three grams of carbohydrates, and two grams of fiber.
Although it contains few calories, is packed with nutrients. The three-cup portion provides over 300% of the average daily value for vitamin K. Green leafy vegetables also provide more than 160% and 40% of the average daily values for vitamin A and vitamin C, respectively. According to the National Library of Medicine, vitamins K and A support bone strength. And vitamin C helps wounds heal.
Is also contains 45% of the average daily value for folate, a B vitamin that helps form red blood cells and DNA. It also provides iron, magnesium, potassium, and calcium, along with small amounts of other B vitamins.
Rich in antioxidants
In addition to its many vitamins and minerals, is provides antioxidants that are linked to anti-inflammatories and disease prevention.
Some of the antioxidants found in spinach include kaempferol, quercetin, myricetin, and isorhamantin also known as flavonoids. According to the Department of Agriculture, flavonoids are compounds that may help protect you from cancer, as well as cardiovascular disease and inflammation.
Protects from diseases
In a 2016 study published in the journal Food & Function, researchers summarized the protective effects of it. They noted that compounds found in it can reduce oxidative stress. They also positively influence gene expression – or the “playback” of certain genes – in metabolism and inflammation. Additionally, these compounds trigger the release of satiety hormones that make you feel full and satisfied after eating spinach.
For these reasons, researchers concluded that eating more from it may help reduce chronic diseases including heart disease, cancer, type 2 diabetes, and obesity.
Supports brain health
The anti-inflammatory effects of spinach make it a prime contender for brain protection – especially for aging.
In a 2015 study published in Alzheimer’s & Dementia, researchers tracked the eating patterns and cognitive abilities of more than 900 adults between the ages of 58 and 98 for about five years. They observed a significant reduction in the rate of cognitive decline among those who consumed more amounts of green leafy vegetables than the others.
The data also indicated that people who ate one to two servings of these vegetables daily had the same cognitive abilities as people 7.5 years younger than actual age.
Helps control blood pressure
is also a source of nitrates, which are natural chemicals. Nitrates open or widen blood vessels. It improves blood flow and relieves stress on the heart.
In a study published in 2016 in the Journal of Nutrition, a group of seven women and 11 men drank four nitrate-rich drinks, including spinach. The researchers found that participants’ blood nitrate levels increased after drinking the drinks.
Spinach, beetroot juice, and watercress salad drinks also lowered blood pressure. Diastolic blood pressure the bottom number in a blood pressure reading, which indicates the amount of pressure in the arteries between heartbeats remained low for five hours after the spinach and watercress drinks.
Protects eye health
An antioxidant in spinach, lutein, may reduce the risk of age-related macular degeneration (AMD). According to the National Eye Institute, AMD is an eye disease that can blur the sharp central vision necessary for reading and driving. It is a major cause of vision loss for people over 55 years of age. Prevention is key because there is no cure for AMD.
In a 2016 study published in the Nippon Ganka Gakkai Zasshi [Journal of the Japanese Ophthalmological Society], researchers examined the eyes of 11 participants who ate 75 grams of frozen spinach containing 10 milligrams of lutein daily for two months. Eating lutein-rich spinach increased the participants’ blood levels of lutein, as well as the macular pigment optical density (MPOD) measurement.
The macular pigment works like indoor sunglasses to protect the eyes. Low or low MPOD is a risk factor for AMD. Research has indicated that consuming spinach may help reduce the risk of AMD
How does cooking spinach affect nutrients?
While incorporating spinach into both raw and cooked dishes can help maximize its health benefits, some research shows that not cooking the vegetable preserves its lutein content.
In one study published in 2018 in Food Chemistry, researchers found that after spinach was cooked in different ways, the lutein content in the vegetable gradually decreased. When the researchers fried spinach at a high temperature, its lutein decreased significantly after two minutes.
Therefore, it is important to eat raw spinach to get the maximum amount of lutein. For example, try incorporating spinach into a smoothie, with healthy fats like avocado or almond butter. When you chop spinach into small pieces, the lutein is released from the leaves. Healthy fats increase their ability to absorb eye disease-fighting antioxidants.
Also, a study published in 2018 in the journal Food Science and Biotechnology examined the effects of different cooking methods on the vitamin content of selected vegetables, including spinach. Researchers found that cooking vegetables in the microwave was the best way to preserve vitamin K.
Boiling or adding vegetables to boiling water to remove their skins greatly reduces the vitamin C content. Instead, researchers found that steaming vegetables was the best way to preserve vitamin C. It happens when the plant’s walls become soft, which helps release and absorb nutrients.
So, for best results, mix up the way you eat spinach — some raw, some cooked — but avoid overcooking the leafy greens.
Easy ways to eat more spinach
You should try to eat 1 cup (about the size of a tennis ball) of some type of green leafy vegetable, such as spinach, every day.
Include a handful of spinach in your meals as a bed for whatever else you’re eating to add a few spinach leaves with every bite. For a quick and easy side dish, toss spinach with a simple vinaigrette made by whisking together extra virgin olive oil, balsamic vinegar, Dijon mustard, and seasoning of dried Italian herbs. Sauté spinach in extra virgin olive oil with sweet paprika and crushed red pepper, or steam-saute and toss vegetables with grated olive oil or dairy-free pesto.
If you’re making a cereal bowl, place a handful of spinach on the bottom and flip the portion sizes of greens and grains to increase your vegetable intake. Mix spinach with anything from fruit juice to pancakes to hummus, and add it to soups, chili, and tacos.
You can add spinach to almost any dish. Try it and reap those vitamins, minerals, and antioxidants that promote healthy living.
In today’s fast-paced world, maintaining optimal body fuel is the key to unlocking peak performance, whether you’re powering through a demanding workday, crushing your fitness goals, or simply staying active. But with so much conflicting advice out there, how do you ensure your body is fueled effectively 24 hours a day, 7 days a week?
The answer lies in mastering the art of body fueling. In this blog, we’ll explore 5 expert-backed tips to help you optimize your nutrition, sustain energy levels, and achieve maximum results. From smart meal timing to choosing the best fuel sources, these strategies will empower you to feel energized, focused, and ready to tackle anything. Ready to transform the way you fuel your body? Let’s dive in!
The Power of Timely Nutrition: A 24-Hour Approach
Your body is like a high-performance engine, and body fuel is what keeps it running smoothly. By aligning your nutrition with your daily rhythm, you can maximize energy, focus, and recovery. Here’s how to master 24/7 body fueling:
1. Rise and Shine: Breakfast as Your Morning Fuel
Breakfast isn’t just the first meal of the day—it’s your foundation for success. After a night of fasting, your body needs high-quality body fuel to kickstart metabolism and boost mental clarity. Opt for a balanced mix of protein, healthy fats, and complex carbs, like eggs with avocado and whole-grain toast or a smoothie packed with greens, fruits, and nut butter. This sets the tone for sustained energy throughout the day.
a. Energizing Macronutrient Balance
Kickstart your day with a breakfast that incorporates a balance of essential macronutrients – proteins, carbohydrates, and healthy fats. This combination provides sustained energy, setting the tone for a productive and focused morning.
b. Hydration Habits
Don’t overlook the importance of hydration in the morning. Water is a fundamental component of effective nutrient absorption and digestion, aiding your body in utilizing the morning fuel efficiently.
Looking for more ways to supercharge your nutrition? Check out our blog on why spinach is called a superfood to discover how this leafy green can elevate your health and energy levels!
2. Midday Mastery: Crafting Balanced Meals
Lunch is your opportunity to refuel and recharge. A well-rounded meal with lean protein, fiber-rich veggies, and whole grains ensures steady energy levels and prevents afternoon slumps. Think grilled chicken salads, quinoa bowls, or hearty soups. Remember, body fueling is about consistency don’t skip meals, and avoid relying on quick, sugary fixes.
a. Protein-Packed Lunch
Incorporate lean proteins into your midday meal for muscle repair and sustained energy. Opt for a variety of colorful vegetables and complex carbohydrates to ensure a well-rounded and nutritious lunch.
b. Snacking Strategies
Fueling your body between meals is crucial. Choose nutrient-dense snacks, such as fruits, nuts, or yogurt, to maintain steady blood sugar levels and avoid energy dips.
3. Evening Excellence: Dinner for Recovery
Dinner isn’t just about satisfying hunger it’s a chance to support recovery and prepare your body for the next day. Focus on nutrient-dense foods like salmon, sweet potatoes, and leafy greens. These provide essential vitamins, minerals, and antioxidants to repair muscles and promote restful sleep. Pair your meal with a calming herbal tea to wind down and complete your 24/7 body fueling cycle.
a. Lean Proteins and Fiber-Rich Choices
Dinner plays a vital role in recovery and preparing your body for rest. Include lean proteins and fiber-rich foods to aid digestion and provide a slow release of nutrients during the night.
b. Mindful Portion Control
Practice mindful eating by controlling portion sizes during dinner. This ensures you provide your body with the right amount of fuel without overloading it before bedtime.
Strategic Hydration for Peak Performance
Hydration is a cornerstone of effective body fueling. Water isn’t just a thirst quencher it’s a vital component of energy production, digestion, and overall performance. Here’s how to stay hydrated like a pro:
1. Continuous Water Intake Throughout the Day
Don’t wait until you’re thirsty to drink water. Sip consistently throughout the day to maintain optimal hydration levels. Keep a reusable water bottle handy and set reminders if needed. For an extra boost, add a slice of lemon or cucumber for flavor and added nutrients.
a. Hydration Alarms
Set reminders to drink water regularly throughout the day. Staying hydrated supports nutrient transport, temperature regulation, and overall bodily functions.
b. Infuse Flavor with Healthy Options
If plain water seems unappealing, infuse it with natural flavors. Add slices of citrus fruits, cucumber, or mint to encourage increased water consumption.
2. Performance-Boosting Beverages
While water is essential, certain beverages can enhance your body fueling strategy. Green tea, for example, provides antioxidants and a gentle caffeine boost, while electrolyte-rich drinks are perfect for replenishing after intense workouts. Just be mindful of sugary drinks opt for natural, low-calorie options instead.
a. Pre-Workout Hydration
Prioritize hydration before workouts to enhance performance. Consume water or electrolyte-rich beverages to ensure your body is primed for physical activity.
b. Post-Workout Recovery Drinks
After exercise, replenish electrolytes and aid muscle recovery with post-workout drinks containing a mix of carbohydrates and proteins.
Ready to take your nutrition to the next level? Explore the science-backed BodyFuel™ Collection by Applied Nutrition for premium supplements designed to fuel your body and optimize performance.
A 24/7 Commitment to Optimal Performance
Mastering body fueling isn’t a one-time effort it’s a lifestyle. By prioritizing timely nutrition, strategic hydration, and mindful eating habits, you can unlock your full potential and achieve maximum results. Remember, your body is your most valuable asset, and fueling it properly is the key to sustained energy, focus, and success.
Elevate your fitness journey by adopting a 24-hour approach to fueling your body. Implement these expert tips, and witness the transformative impact on your energy levels, performance, and overall well-being. Remember, optimal results stem from a continuous commitment to providing your body with the right nutrients at the right times.
Ready to take your body fueling to the next level? Start implementing these tips today and experience the difference!
Fuel Your Way to Success
Mastering the art of 24/7 body fueling is more than just a nutrition strategy it’s a game-changer for your energy, performance, and overall well-being. By implementing these 5 expert tips, you’re not just feeding your body; you’re empowering it to thrive in every aspect of your life. From starting your day with a nutrient-packed breakfast to staying hydrated and making mindful food choices, each step brings you closer to unlocking your full potential.
Remember, consistency is key. Body fueling isn’t about perfection it’s about making small, sustainable changes that add up to big results over time. Whether you’re an athlete, a busy professional, or someone simply looking to feel your best, these strategies will help you stay energized, focused, and ready to tackle whatever comes your way.
So, take charge of your body fuel today. Your future self will thank you for the energy, clarity, and results you’ll achieve. Here’s to fueling your way to success—24 hours a day, 7 days a week!
