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Vitamin-E-paleo-diet-deficiency-supplement-min

How to Get Enough Vitamin E on a Paleo Diet

Probably the most effective antioxidant known to function in the human body, Vitamin E is worth learning about. By counteracting free radical damage, it can help to protect you from cardiovascular disease and cancer. In addition, it can raise your skin’s ability to resist UV damage, and it may contribute to the prevention or treatment of a number of medical conditions, including Alzheimer’s, asthma, diabetes, epilepsy, male infertility, psoriasis, PMS, Parkinson’s, migraines, menopause, acne, multiple sclerosis and pregnancy-induced hypertension.

Vitamin E is not just one compound, but actually a collection of eight water-soluble vitamins. Why is this important to know? While supplements usually provide a limited range from this collection, it is possible to get a more beneficial combination of E vitamins from whole foods. For example, research about the influence of Vitamin E in the prevention of Alzheimer’s and prostate cancer both argue for the superiority of a whole food approach for greater effects. This is an illustration of the great benefits of the Paleo Diet that promotes consumption of whole foods for comprehensive health and longevity.

But, how do you know you might be deficient of Vitamin E? A deficiency can be characterised by liver or gallbladder problems, digestive problems (especially poor nutrient absorption), and tingling or loss of sensation in the legs, feet, arms, or hands. Deficiency can be detrimental to the central nervous system and lead to neuromuscular disorders that cause impaired reflexes, loss of balance, muscular weakness. So, especially if you think you might be deficient, read on for recommendations to include more Vitamin E in your diet.

Vitamin E on the Paleo Diet – Deficiency and Supplementation

How much Vitamin E do you need in your diet?

The recommended daily amount of Vitamin E is 20mg.

Which foods can you get Vitamin E from?

There are a number of great sources for Vitamin E that you can add to your meals under the Paleo Diet. Here are some of the best!

  1. Sunflower seeds – Great as a snack or as an addition to your everyday salads, sunflower seeds provide 222% of your daily Vitamin E need in 100g.
  2. Almonds – Whether you prefer to snack on almonds by themselves, or indulge in almond butter, you’ll be getting a good serving of Vitamin E. In a 100g serving there is 175% of your daily Vitamin E need.
  3. Paprika – If you wish to add Vitamin E to your food through seasonings, go for some paprika. In a simple tablespoon, there is 14% of your daily intake need.
  4. Pine nuts – Another delicious snack or addition to salads, pine nuts provide 62% of your daily need of Vitamin E in 100g.
  5. Dried apricots – If you’re craving a sweet treat, dried apricots provide a number of beneficial micronutrients, including Vitamin E. In a serving of 100g there is 29% of your daily need.
  6. Pickled green olives – Whether you prefer olives as an indulgence by themselves or add them into salads, they are a great source for Vitamin E. 100g of pickled green olives will provide you with 25% of your daily need. Have you tried tapenade sauce made from olives yet?
  7. Spinach – Another reason for adding it to your diet – there is 18.7% of your daily Vitamin E need in cup of cooked spinach.
  8. Papaya – For a fruity dessert, go for a papaya that provides you with 11% of your daily Vitamin E need.

What else do you need to know about Vitamin E consumption?

Vitamin E content of foods can lower with exposure to air and factory processing. Therefore, it's is good to store prepared food in airtight containers to not lose its Vitamin E content, tightly cap your olive oil bottles, and always choose fresh whole foods instead of processed ones. Of course, minimally processed foods is what the Paleo Diet is about – to improve and maintain your health in a natural way.

Signs You May Be Getting Too Much Vitamin E

While deficiency is a more common concern, excessive intake of Vitamin E — typically through high-dose supplementation — can also cause problems. The tolerable upper intake level for adults is around 300mg per day from supplements. Overdoing it may lead to symptoms such as nausea, diarrhoea, fatigue, or even increased risk of haemorrhagic stroke due to its blood-thinning effects. It’s important to remember that when you’re following a Paleo diet rich in natural sources of Vitamin E, you’re very unlikely to reach excessive levels from food alone. The risk arises primarily from synthetic supplements.

Should You Supplement with Vitamin E?

Given the wide variety of Vitamin E-rich foods available on the Paleo diet, most people are able to meet their needs through diet alone. However, there are certain circumstances in which supplementation might be considered. For example, individuals with fat-malabsorption issues, liver conditions, or genetic disorders affecting Vitamin E metabolism may need additional support. If you do choose to supplement, opt for natural forms of Vitamin E (labelled as d-alpha-tocopherol) rather than synthetic (dl-alpha-tocopherol), and consult with a healthcare professional to ensure the dosage is appropriate for your needs.

Best Practices for Preserving Vitamin E in Your Cooking

As Vitamin E is sensitive to heat, light, and air, how you store and prepare your food matters. To get the most from Vitamin E-rich ingredients:

  • Store nuts and seeds in airtight containers in a cool, dark place.
  • Avoid roasting at high temperatures — opt for light toasting or use raw in salads and toppings.
  • Use cold-pressed oils and store them in dark bottles to protect from oxidation.
  • Eat fruits and vegetables raw when possible, or steam lightly rather than boiling.

Vitamin E and Omega-3 Fatty Acids

Another interesting consideration is the relationship between Vitamin E and polyunsaturated fats, especially omega-3 fatty acids. When your diet is rich in these beneficial fats — common in a Paleo lifestyle — your need for antioxidants like Vitamin E may slightly increase. That’s because Vitamin E helps protect these fats from oxidising in the body. Ensuring a balance between the two can support overall cell membrane health and reduce inflammation.

How a Paleo Lifestyle Naturally Supports Healthy Vitamin E Intake

The Paleo diet encourages a wide range of whole, unprocessed foods — many of which are naturally high in Vitamin E. From leafy greens and colourful vegetables to nuts, seeds, and healthy oils, it’s easy to get your daily requirements without needing to track or overthink. Additionally, the reduction in processed foods and refined carbohydrates common in a Paleo lifestyle may reduce oxidative stress overall, lessening the burden on your antioxidant defences and further supporting your health.

Simple Paleo Meal Ideas Rich in Vitamin E

  • Breakfast: Spinach and mushroom scramble cooked in olive oil, with a side of papaya slices.
  • Lunch: Grilled chicken salad with baby spinach, avocado, sunflower seeds, and a drizzle of extra virgin olive oil.
  • Dinner: Almond-crusted fish fillets with roasted sweet potatoes and steamed broccoli.
  • Snack: A small handful of almonds and dried apricots, or some carrot sticks with homemade almond butter.

In Summary

Vitamin E plays a critical role in protecting your cells from damage, supporting your immune system, and promoting skin and brain health. The good news is, by following a well-planned Paleo diet, you're likely getting more than enough through real, whole foods. Keep your meals varied, fresh, and minimally processed to maximise the nutrient value — and keep an eye on both deficiencies and excesses, particularly if considering supplements. With a little awareness, Vitamin E can be another cornerstone of your vibrant, Paleo-inspired lifestyle.

So, what do you think – are you going to include more Vitamin E-rich foods in your diet? Or do you already focus on the Vitamin E content of your food? Share your thought is the comments!

Dementia & The Paleo Diet Alzheimer's disease-min

Dementia & The Paleo Diet

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Dementia is a serious health condition which causes the deterioration of the brain and although it is a disease which is most common in older people, it can also affect the young. The instances of dementia (of which Alzheimer's is perhaps the most well known type) are growing in modern society and although it has always been a major concern, awareness of the disease is higher than ever before.

In the past, we would have viewed the signs of dementia as a typical part of becoming older, but this is not the case as there are plenty of people of an older age who still have a fully functioning brain. The signs of dementia include a change in personality, memory loss and/or the inability to carry out simple everyday tasks. There are sufferers of dementia who can even lose the ability to eat which can then lead to further illnesses. The effects of dementia can be rapid or can happen over a long period of time.

Dementia not only has a major effect on the sufferer of the disease, it can also have a hugely negative effect on the family and friends of their loved one as they change into a completely different person to the one they love. The sufferer may even lose the ability to identify their loved ones which can be heartbreaking for friends and family to watch.

As the awareness of this disease increases, there are many people who believe that our diet can have a major influence on how likely we are to suffer from it. It is believed that the Paleo diet is one which can actually prevent dementia or stop it progressing to an incurable stage. There is evidence to suggest that there is a strong link between dementia and diabetes, an illness which is caused through an unhealthy diet and is most common in people who are overweight. In fact, referring to dementia as Type 3 Diabetes is becoming increasingly common.

Dementia and the Paleo Diet – Alzheimer's Disease

There are a number of foods which have a negative effect on the body and thus, can be detrimental for the functioning of the brain. Those foods which are high in sugar can contribute to diabetes and dementia which is why the Paleo diet can be beneficial in improving health and helping to combat the effects since these foods are not part of the diet.

A high intake of Omega 3 is known to improve memory and help improve the overall function of the brain, which is why they are a major part of the Paleo diet. If we start to increase the consumption of foods with Omega 3, including fresh fish and salmon at any stage in our lives, we can improve the function of the brain which will help to stave off the likelihood of dementia and other serious illnesses.

As the Paleo diet also promotes the intake of fruit and vegetables which contain an abundance of the key vitamins required for a healthy lifestyle, it can provide us with the sustenance which is essential to maintain a clear state of mind. There is also a link between a diet which is high in carbohydrates and dementia and no evidence to suggest that omitting these from the diet will result in any negative effects on the body.

As we strive towards a healthier body and state of mind for as long as possible, it is important to look closely at our diet and ensure we are eating foods which are rich in vitamins, protein and the right fatty acids, such as Omega 3. The Paleo diet offers a positive approach to ensuring we live a long and prosperous lifestyle by turning away from the foods which are high in carbohydrates and fat and rich in all of the right nutrients.

It makes sense that we should take a positive approach to our diets if we want to ensure we give ourselves the best possible chance of avoiding serious illnesses such as dementia. The Paleo diet is a simple one to follow and can offer a wealth of benefits to improving our overall health and wellbeing. A combination of the right food groups and an active lifestyle will increase oxygen to the brain which can seriously reduce our chances of suffering from dementia.

How the Paleo Diet Supports Long-Term Brain Health

In recent years, there has been growing interest in the connection between what we eat and how our brain functions as we age. As neurodegenerative diseases like dementia and Alzheimer’s become more prevalent, many researchers and health-conscious individuals are asking the same question: can diet really influence brain health? For those exploring holistic prevention methods, the Paleo diet continues to emerge as a promising dietary approach.

The Inflammation Connection: What the Paleo Diet Avoids

One of the core ideas behind using the Paleo diet as a tool to support cognitive health is its natural anti-inflammatory foundation. Chronic inflammation in the body is widely recognised as a contributor to many long-term illnesses, including Alzheimer’s disease and vascular dementia. The standard Western diet – rich in refined carbohydrates, added sugars, and processed seed oils – is known to trigger and maintain systemic inflammation over time.

The Paleo approach eliminates these inflammatory triggers by removing grains, refined sugars, seed oils, and processed foods. Instead, it emphasises whole, unprocessed foods that our bodies were designed to thrive on. The result? Reduced inflammation throughout the body and the brain, potentially lowering the risk of cognitive decline over time.

Ketones, Brain Fuel & Metabolic Health

While the Paleo diet is not strictly ketogenic, it often results in a lower carbohydrate intake compared to the modern Western diet. This reduction in carbs can allow the body to access fat stores and produce ketones – a clean-burning fuel source for the brain. There is growing evidence that ketones can improve mitochondrial function and reduce oxidative stress in brain cells, both of which are key factors in cognitive longevity.

Moreover, the Paleo diet supports better blood sugar regulation. This is particularly relevant because insulin resistance is closely linked to cognitive disorders. In fact, Alzheimer’s is increasingly being referred to as “Type 3 diabetes.” By cutting out refined carbohydrates and sugars, the Paleo lifestyle helps stabilise blood glucose and reduce the metabolic strain on the brain.

Essential Nutrients for Cognitive Protection

One of the major advantages of eating a Paleo diet is the abundance of nutrient-dense foods it includes. Many of these nutrients are directly linked to brain health and are often lacking in conventional diets. These include:

  • Vitamin B12: Vital for energy production and neurological function. Found in liver, beef, and eggs – all staples in a Paleo diet.
  • Choline: Supports memory and brain development. Abundant in egg yolks and liver.
  • Magnesium: Important for nerve transmission and reducing brain inflammation. Present in leafy greens, nuts, and seeds.
  • Antioxidants: Berries and colourful vegetables are rich in flavonoids, which help protect brain cells from oxidative damage.

These nutrients play synergistic roles in keeping the brain healthy and resilient. Regular consumption of these Paleo-approved ingredients helps fortify the brain against age-related deterioration.

Gut-Brain Axis: Why Your Microbiome Matters

The gut and brain are intricately linked through the gut-brain axis – a bidirectional communication network involving hormones, neurotransmitters, and immune responses. A healthy gut microbiome is now known to influence mood, memory, and even the risk of neurological conditions. Unfortunately, ultra-processed foods, artificial additives, and antibiotics can wreak havoc on the delicate balance of gut bacteria.

The Paleo diet naturally promotes gut health by providing ample fibre from vegetables, prebiotics from root vegetables like sweet potatoes, and fermented foods (if included). A diverse and balanced microbiome helps modulate inflammation, reduce brain fog, and may play a role in protecting cognitive function over the long term.

Exercise, Sleep and the Bigger Picture

While diet is foundational, it’s important to remember that cognitive health is influenced by multiple lifestyle factors. A Paleo lifestyle often encourages other health-promoting habits like regular movement, good sleep hygiene, and time spent outdoors – all of which contribute to healthy brain ageing.

Sleep, in particular, plays a vital role in memory consolidation and toxin clearance from the brain. Poor sleep is a known risk factor for dementia, and improving sleep quality – alongside a nutrient-dense diet – creates a holistic defence against cognitive decline.

Real Food, Real Benefits: A Sustainable Brain-Supportive Diet

One of the main reasons the Paleo diet can be such an effective strategy for long-term brain health is its focus on eating real food. Unlike restrictive fad diets or short-term detoxes, the Paleo approach can be sustained over the long haul, making it ideal for those who want to prevent – not just manage – illnesses like dementia.

By focusing on meat, fish, eggs, vegetables, healthy fats, and fruits in moderation, the Paleo diet provides the body and brain with all the building blocks they need to thrive. It’s about eating intentionally to protect your future self, not just looking good today.

Emerging Research and Next Steps

While there is still more research to be done, the early signs are promising. Studies show correlations between lower carbohydrate intake and reduced risk of Alzheimer’s. There is also growing support for the use of higher-fat, whole-food diets in delaying the onset and progression of neurodegenerative diseases.

If you're looking to make proactive changes to your diet for the sake of your long-term brain health, shifting toward a Paleo-style way of eating may be one of the smartest decisions you can make. Consult a health professional familiar with ancestral nutrition if you’re unsure where to start.

Final Thoughts on Paleo and Dementia Prevention

We may not have complete control over our genetic predisposition, but our daily habits play a significant role in how those genes are expressed. Adopting a Paleo diet could offer a strong nutritional foundation for protecting brain health and delaying cognitive decline. It’s about more than avoiding disease – it’s about thriving, thinking clearly, and living fully at every stage of life.

If you’re already eating Paleo or considering making the switch, know that your brain will likely thank you. And as research continues to evolve, the link between nutrition and brain health is only going to get stronger.

Have you or someone you know tried the Paleo diet to improve brain health or manage cognitive symptoms? Share your experience in the comments below – we’d love to hear your story.