Archive for year: 2013
Why Vitamin C Matters on a Paleo Diet
If there were a popularity contest among vitamins, Vitamin C would probably win the tiara and first place. No other vitamin has become such a household name, but what do you actually know about it in addition to the conventional wisdom of munching on Vitamin C when you’re getting a cold?
Vitamin C can prove useful in a large number of cases. Actually, it requires a decent dosage of Vitamin C to fight most forms of cancer, liver disease, cardiovascular disease, lung disease, eye disease, thyroid disease and joint disease. In addition, there are a number of specific medical conditions that may be improved by elevated Vitamin C levels, like Parkinson’s, irritable bowel disease, diabetes, depression, autism, asthma, Alzheimer’s, and acne. Vitamin C also improves iron absorption and acts against free radical damage.
But how can you recognize a deficiency? The usual indicators are frequent colds, poor wound healing, and lung-related problems. Luckily, the Paleo diet provides a myriad of sources for obtaining Vitamin C in the form of whole fruits and vegetables.
How much Vitamin C do you need in your diet?
The recommended daily amount is 60mg, but the natural requirement of each individual can vary.
Which foods can you get Vitamin C from?
The actual content of Vitamin C in food can vary greatly, with ripe foods containing more than unripe ones, and when it comes to ripe food, there’s probably more Vitamin C in it if it’s been harvested when younger. A good Paleo diet however provides a wide variety of fruits and vegetables that are rich in Vitamin C, so this variation shouldn't become an issue. Below are some great sources with their average content of vitamin C.
- Papaya – Papayas probably aren't the first fruit that comes to mind with Vitamin C, but this exotic fruit is an excellent source. One medium sized fruit will provide you with 313% of your daily Vitamin C need. Whoa!
- Capsicum/ Bell peppers – The amount of vitamin C that is packed in capsicum/ bell peppers depends on their colour. While green capsicum/ peppers have the least Vitamin C in them, yellow capsicum/ peppers have the most, providing 206% of your daily need in a 100g serving.
- Kiwi – another delicious fruit, kiwi provides as much as 141% of your daily Vitamin C need per just one fruit. Small but powerful!
- Strawberries – Not just a delicious mid-summer dessert, strawberries also provide a great source for Vitamin C. A serving of 100g will give you 98% of your daily need.
- Broccoli – Another great vegetable source for Vitamin C, broccoli provides 135% of your daily need in one cup of florets.
- Kale – Vitamin C content is among the health benefits of dark leafy greens, with kale including the most. In 100g of raw kale, there’s 200% of your daily need of Vitamin C. That’s a great reason for sautéing some kale with your meal, preparing a salad or even making kale chips – because chips full of vitamins are just phenomenal!
- Orange – One medium orange contains 116% of your daily Vitamin C need. There’s quite a lot of vitamins in the peel as well, so if you have organic oranges, don’t hesitate to use their peels to season your meals!
- Thyme – if you want to enhance your meal’s Vitamin C content with seasonings, thyme is your best choice. A single tsp provides 3% of your daily intake need – this might not sound like much, but for just a dash of herbs it is quite remarkable.
What else do you need to know about Vitamin C?
It is best to consume Vitamin C-containing fruit and vegetables when they’re fresh and raw – this way you’ll be able to absorb as much of the vitamin as possible. Some loss of the vitamin occurs in food when it is briefly boiled, steamed or frozen, while the loss is significant after longer periods of boiling, or if the food has been canned.
Why Vitamin C Is More Than Just an Immunity Booster
Most people associate Vitamin C with avoiding the common cold, but it plays a far more critical role in long-term health than many realise. This essential nutrient supports the production of collagen, helps repair wounds, protects cartilage and bones, and contributes to overall immune function. Its role in neutralising free radicals also means it's a key player in slowing the ageing process and reducing inflammation.
Vitamin C and Your Stress Response
During times of high physical or emotional stress, your body's need for Vitamin C increases significantly. The adrenal glands, responsible for producing cortisol (your stress hormone), use Vitamin C as part of their regulatory process. Ensuring a steady intake can support your resilience, help moderate stress hormones, and promote quicker recovery during periods of fatigue or burnout.
Cooking Tips: Preserve More Vitamin C
As a water-soluble and heat-sensitive nutrient, Vitamin C can easily be diminished during cooking. To retain more of this valuable vitamin:
- Use minimal water when cooking vegetables (steaming is ideal).
- Cook with the lid on to reduce oxidation.
- Avoid long boiling times; blanch or lightly sauté instead.
- Eat a mix of raw and lightly cooked vegetables each day.
For example, while steamed broccoli can retain most of its Vitamin C, boiled broccoli for 10+ minutes loses a large portion of it. Keeping your veggies crisp-tender is the sweet spot for both nutrition and flavour.
Australian Superfoods Rich in Vitamin C
Living in Australia gives you access to some exceptional native sources of Vitamin C. Among the most potent is the Kakadu plum, a native bushfood that contains the highest known natural concentration of Vitamin C — up to 100 times more than oranges. While it's not always easy to source fresh, look for freeze-dried Kakadu plum powder to boost smoothies, salad dressings or raw treats.
Other Aussie standouts include Davidson plum, finger limes, and quandong — all nutrient-rich, tangy fruits that fit beautifully within a Paleo framework.
How Much is Too Much?
Because it's water-soluble, your body will flush out any excess Vitamin C through urine. While this means toxicity is extremely rare, very high supplemental doses (typically over 2,000mg daily) can lead to digestive discomfort like diarrhoea or cramping in sensitive individuals. For most adults, aiming for 75–120mg per day through food is more than enough, especially if you're including a variety of fresh produce.
Spotting a Potential Deficiency
Vitamin C deficiency is rare in people who consume even a moderately balanced diet, but low levels can still manifest subtly. Keep an eye out for:
- Persistent fatigue or sluggishness
- Increased susceptibility to colds and infections
- Dry, splitting hair and rough skin
- Bleeding gums or frequent nosebleeds
- Bruising easily or slow wound healing
These symptoms can be reversed quickly with improved intake of whole-food sources of Vitamin C.
Pairing Vitamin C with Iron for Better Absorption
One of the lesser-known benefits of Vitamin C is how effectively it helps the body absorb non-haem iron (from plant sources). By combining iron-rich foods like spinach, pumpkin seeds or lentils with a source of Vitamin C — such as capsicum or lemon juice — you can significantly boost iron uptake. This is particularly important for women, athletes, and anyone with known low iron levels.
Whole Food Over Supplements: A Paleo Advantage
While supplements can be useful in some circumstances, whole foods offer a superior delivery method for Vitamin C. Fruits and vegetables not only contain the vitamin itself but also offer a broad spectrum of synergistic nutrients, fibre, and antioxidants. Paleo eaters already enjoy a diet built on whole, fresh food, which makes meeting your Vitamin C needs an easy and natural part of everyday life.
Creative Ways to Add Vitamin C to Your Meals
If you're looking to incorporate more Vitamin C without drastically changing your routine, try these quick and easy ideas:
- Add fresh lemon or lime juice to salads, roast veggies, or grilled meat.
- Toss chopped capsicum into omelettes or stir-fries just before serving.
- Make a fruit bowl featuring kiwi, strawberries, and papaya for breakfast or dessert.
- Use herbs like parsley, coriander, and thyme generously in cooked meals and sauces.
- Blend citrus and berries into your morning smoothie for an antioxidant-packed start.
Vitamin C and Skin Health
Collagen production depends on adequate Vitamin C, making this nutrient essential for firm, elastic skin. Regular intake supports smoother texture, reduced signs of ageing, and quicker healing of blemishes or cuts. This benefit is one of the reasons many skin care products include Vitamin C — but don’t forget that nourishing your skin from the inside out is even more powerful.
Staying Consistent
Because your body doesn’t store Vitamin C, consistency is key. Aim to include small amounts of Vitamin C-rich foods in your diet every day. This regular intake ensures you’re constantly supporting your immune system, skin, energy levels, and general wellbeing.
Recap: The Smart Way to Get Your C
Vitamin C is easy to obtain on a Paleo diet, as long as you prioritise a rainbow of fruits and vegetables. Eat them raw when possible, cook gently when needed, and pair wisely with other nutrients for maximum benefit. Whether you're enjoying a juicy orange, a handful of strawberries, or a capsicum-packed stir-fry, your body will thank you.
So, did you learn something new about vitamin C from reading this? Do you have any good tips when it comes to Vitamin C? Please share in the comments!
Are You On Facebook?
If you aren't already following the Paleo Network on Facebook – you should be! With several thousand followers and several posts a day there will be something to inspire, motivate, provoke some intrigue – or just make you laugh!
Facebook is also a great way to get quick advice, see what's going on in the World of Paleo and get local knowledge on all things health and Paleo – whatever time of day it is.
So, if you aren't a fan, please head on over and like the page! And if you have any suggestions about what you'd like to see – get in touch!
Why Following Paleo Pages on Facebook Matters
If you’ve been on a health journey for a while, you’ll know that mindset and consistency are everything. And when it comes to staying inspired, nothing beats being part of an active community. Facebook may not be the new kid on the block anymore, but it remains one of the best platforms for connection, discovery, and day-to-day motivation – especially for niche topics like Paleo.
Following a well-curated Paleo page on Facebook (like The Paleo Network!) helps you stay on track in more ways than one:
- Daily reminders of why you started your Paleo journey
- New recipes to keep your meals interesting and enjoyable
- Motivational posts when your willpower is running low
- Community discussions where you can ask questions or help others
- Breaking news about food industry updates, legislation, or scientific findings
- Tips and tricks for eating Paleo in a modern world full of temptations
In short, it’s like having a digital accountability buddy that you don’t even have to message.
What You'll Find on The Paleo Network Facebook Page
The Paleo Network Facebook page is a unique resource that blends inspiration with information. Here's the kind of content followers enjoy:
🥑 Paleo Recipes That Actually Work
From quick lunches and slow-cooked dinners to decadent Paleo desserts, you'll find a wide variety of dishes that are 100% grain-free, dairy-free, and delicious. Our posts often include reader-tested tweaks and photo results, so you can get ideas, suggestions, and confidence before trying something new.
🧠 Thought-Provoking Health Insights
Ever read an article and thought, “Why didn’t anyone teach me this at school?” That’s the kind of content we aim to share. From hormone health and gut microbiome studies to myth-busting diet fads, we link to valuable content from across the Paleo community and trusted experts in ancestral health.
🧘 Motivation & Real Talk
Let’s be honest: not every day is easy. That’s why we mix it up with encouraging quotes, gentle reminders to stay kind to yourself, and some humorous takes on the not-so-glamorous side of living a healthy lifestyle. Sometimes all you need to stay on track is a single sentence that resonates.
🌍 Local Australian Paleo Finds
Live in Sydney, Melbourne, Brisbane, or a regional town in between? Followers often tag us with amazing new Paleo-friendly discoveries in their local supermarkets, cafes, or markets. These insider tips are gold – especially if you're trying to stay healthy without ordering every ingredient online.
Why Facebook Still Works for Niche Communities
Some people have written off Facebook as a platform for older generations or political rants. But for health-conscious niches like Paleo, it remains one of the most effective tools for connection. Why?
- Groups & Pages build micro-communities around specific goals.
- Long-form engagement is encouraged (unlike the rapid scroll of Instagram).
- Event planning is easy, whether you’re attending a local Paleo meetup or Zoom-based workshop.
- It integrates with everything, from email newsletters to blog posts, allowing you to stay connected across platforms.
You may follow Paleo creators on YouTube, Instagram or TikTok – but Facebook is where the conversations actually happen.
Be Part of a Bigger Paleo Community
One of the great things about the Paleo Network Facebook page is that it's not just about reading – it’s about engaging. Here are just some of the ways you can participate:
- Comment on recipe threads and see how others tweak ingredients.
- Share your own meal photos – people love to see how real-life Paleo looks.
- Join conversations about food politics, ancestral practices, or food intolerances.
- Help a beginner out by answering their questions with kindness and experience.
- Tag friends and family who might benefit from a Paleo way of eating.
Being part of something bigger than yourself adds a level of accountability that you just can’t get from silently reading blogs.
What Our Followers Say
We often hear feedback like:
“I wasn’t sure about going Paleo, but seeing the community here made me feel less alone.”
“Thanks to your page I discovered so many Aussie brands I wouldn’t have known about!”
“Your coconut flour pancake recipe literally changed my weekends!”
“It’s so helpful to see Paleo adapted for an Australian lifestyle – not everything has to come from a US blog.”
This kind of feedback fuels the community – and your interaction can help shape what we share next.
Looking for Specific Paleo Help?
Let us know what you'd like more of! Here are a few popular post categories our followers keep asking for:
- Paleo for beginners – easy entry points without overwhelm
- Paleo and weight loss – what's real, what's hype, what actually helps
- Family-friendly Paleo – kids lunchbox ideas, meal prep strategies, fussy eaters
- Budget Paleo – how to eat clean on a $50/week plan (yes, it’s possible!)
- Paleo for health conditions – autoimmune protocol, thyroid, PCOS, skin health
- Fitness + Paleo – movement that aligns with an ancestral lifestyle
Comment directly on our Facebook posts or send us a message – we love tailoring content to what you actually want and need.
Ready to Join?
If you’re not already part of the tribe, head over to Facebook and follow The Paleo Network. It takes two seconds, and it might just be the nudge you need to feel re-inspired, re-energised, and back on track.
Already following? Great! Please share the page with friends or family who might be ready to explore a healthier way of eating. And while you're there, say hello – we’d love to know more about your Paleo journey.
Let’s keep the conversation going… one like, share, and comment at a time.
Caribbean Lamb & Squash Curry (Paleo)
Best served with sunshine, reggae music and a fresh coconut with a straw. Failing that, a nice green salad will do.
Caribbean Lamb and Squash Curry
Best served with sunshine, reggae music, and a fresh coconut with a straw. Failing that, a nice green salad will do. This vibrant curry combines tender lamb with the sweetness of butternut squash and a mix of aromatic spices, delivering a delicious Caribbean-inspired dish.
Servings: 4 Serves
Calories: 350kcal
Cost: $25
Equipment
- Large heavy-based pan
Ingredients
- 500 g leg of lamb diced and trimmed of fat
- 1 medium butternut squash peeled and chopped into cubes
- 1 onion finely chopped
- 2 garlic cloves finely chopped
- 2 cm ginger grated
- 1 tsp ground allspice
- ½ tsp turmeric
- 2 tsp curry powder
- 2 tsp garam masala
- Juice of 1 lime
- 1 x 400g can chopped tomatoes
- Coconut oil
- Salt and pepper
- Handful fresh coriander finely chopped
Instructions
- Brown the Lamb: Heat a little coconut oil in a large, heavy-based pan and raise the heat until the smell of coconut rises. Add the lamb and brown for 2 to 3 minutes, then set aside.
- Cook the Aromatics: Add a little more oil to the pan and bring down to a medium heat. Add the chopped onions and cook for 3 – 4 minutes until golden. Now add the garlic, ginger, and spices, and stir well for another 3 – 4 minutes, really allowing the flavours to release.
- Simmer the Curry: Add the chopped tomatoes, lime juice, and a little water to the pan, and stir well. Return the lamb, along with the butternut squash. Cover, and simmer gently for 25 minutes.
- Check and Serve: Check the squash is completely tender, then serve garnished with some fresh coriander.
Notes
- Adjust the spice levels to your preference by adding more or less chilli powder.
- This curry pairs well with a green salad or cauliflower rice for a Paleo-friendly option.
- For added richness, you can stir in a splash of coconut milk towards the end of cooking.
If you give this curry a try, I’d love to hear how it turned out!
Exploring the Flavours of Caribbean Paleo Cooking
Caribbean cuisine brings together bold spices, tropical ingredients and slow-cooked techniques that make every dish rich in both flavour and history. When you make this Caribbean lamb and squash curry, you're embracing a tradition of spice-forward meals that are deeply satisfying while remaining entirely Paleo compliant.
Why Caribbean Flavours Work So Well With Paleo
The Paleo lifestyle emphasises whole foods, clean proteins, and nutrient-dense vegetables—many of which align beautifully with traditional Caribbean ingredients. Spices like allspice, nutmeg, thyme, and ginger are not only delicious but also offer health benefits. Coconut milk adds creaminess without dairy, while root vegetables and squashes provide slow-digesting carbohydrates full of fibre, vitamins, and minerals.
Ingredient Swaps and Add-Ins
If you're missing any ingredients or want to put your own spin on this recipe, here are a few simple swaps and additions you can try:
- Instead of lamb, try goat, beef, or even chicken thighs for a different twist.
- Swap butternut squash with pumpkin or sweet potato for a seasonal variation.
- Add chopped spinach or kale towards the end of cooking for a boost of greens.
- Include diced green plantains for a heartier texture and added tropical authenticity.
Tips for Cooking with Lamb
Lamb has a strong, distinctive flavour that shines when paired with robust seasonings like those in jerk and curry blends. If you're new to cooking lamb, here are a few things to keep in mind:
- Look for grass-fed lamb when possible, which aligns more closely with Paleo values and typically has a cleaner taste.
- Trim excess fat to avoid overly greasy results, especially if you're using cuts like shoulder or leg.
- Sear the lamb well before simmering—it adds depth of flavour and locks in moisture for that fall-apart tenderness.
Batch Cooking and Freezing
This curry lends itself exceptionally well to batch cooking. Double or triple the quantities and freeze individual portions for easy midweek meals. Just make sure to let the curry cool completely before freezing, and use airtight containers or resealable freezer bags labelled with the date.
When you're ready to eat, simply defrost overnight in the fridge and reheat gently on the stove until piping hot. The flavours often deepen even further after resting, so leftovers are a bonus rather than a compromise!
Serving Suggestions
This lamb and squash curry is hearty enough to stand alone, but here are a few complementary Paleo-friendly sides to serve it with:
- Cauliflower rice – A classic choice for soaking up all that spicy sauce.
- Steamed greens – Think bok choy, broccolini or silverbeet with a drizzle of lemon juice.
- Simple cucumber salad – Refreshing and cooling, it balances the heat of the curry.
- Pan-fried green bananas – Traditional in Caribbean cuisine and a fun twist for Paleo eaters.
Spice Level Adjustments
If you're sensitive to heat, you can easily dial back the spice without losing depth of flavour. Reduce the quantity of chilli, or use a milder variety. On the flip side, if you're someone who loves a bit of fire, try adding fresh chopped scotch bonnet or habanero—just remember to handle them carefully and wash your hands after!
Entertaining Caribbean-Style
This dish is a showstopper at dinner parties. The exotic aroma alone sets the tone for a festive evening. You can keep the theme going with reggae or steel drum music, and a tropical fruit platter for dessert. Consider serving some homemade coconut water kefir or sparkling lime water with fresh mint to stay refreshed.
Why Paleo Meals Like This Make Sense
Unlike many modern dishes filled with additives, dairy, grains, or preservatives, this Caribbean lamb curry stays true to both its cultural roots and Paleo values. By focusing on slow-cooked meat, vegetables, herbs, and spices, you're giving your body something nourishing, satisfying and truly enjoyable.
It's also proof that eating Paleo doesn’t mean sacrificing excitement or indulgence. Quite the opposite—it invites creativity, cultural exploration, and new textures and tastes at every meal.
Share Your Version
Did you try a different protein? Add something extra? Make it in a slow cooker? I'd love to know how you adapted the recipe! Drop a comment and share your tips so others can benefit too.
Caribbean flavours, Paleo style—it really doesn’t get much better than this.
Vitamin B1 (Thiamine) in the Paleo Diet
Thiamine – it is not a vitamin you hear about often, but yet it is vital to the functioning of your body. You see, Vitamin B1 is used in the body to maintain cellular function, and it is important to keep all the organs working as they should. It helps along in producing energy from carbohydrates, and also supports the working of the nervous system.
People who consume a lot of highly processed foods, sweets and sodas are at a higher risk of Vitamin B1 deficiency – which is one reason why the Paleo Diet is great for maintaining health. In addition, a deficiency can occur because of alcohol abuse, liver disorders, kidney dialysis, and over-dieting, and you might need more B1 if you have chronic stress, or are a smoker. How do you know you might be deficient? Aspects that can indicate that are a feeling of numbness or muscle tenderness (especially in the legs), loss of appetite, and frequent “pins and needles” sensations. Vitamin B1 deficiency also causes the syndromes of beriberi, Wernicke-Korsakoff syndrome, and optic neuropathy.
But let’s look at the bright side! Sufficient consumption may play a role in the prevention or treatment of a number of health conditions, including alcoholism, Alzheimer’s, Crohn’s disease, congestive heart failure, depression, epilepsy, fibromyalgia, Korsakoff’s psychosis, multiple sclerosis, and Wernicke’s encephalopathy. But knowing that it supports muscle function, brain health and learning capacity, and acts as an antioxidant should be a good enough reason to include more of it in your diet!
How much Vitamin B1 do you need?
The recommended daily amount is 1.4mg, and there appears to be no upper limit you should be worried about, since high doses do not appear to carry a risk of toxicity.
Where can you get thiamine from?
The Paleo Diet is a great way of getting optimal levels of Vitamin B1. Below are some of the best sources of Thiamine – do you already include them in your diet?
- Sesame seeds and tahini (sesame butter) – A staple in Middle-Eastern cuisine, sesame butter provides 106% of your daily need of thiamine in 100g, one tablespoon providing 15%. An easy way of including tahini in your meals is to make a simple sauce from it – mix it with a bit of lemon juice and salt, adding water to reach a good consistency – then eat it with roasted or grilled vegetables. Sunflower seeds that provide 7.5% of daily Thiamine in a tablespoon, are a great addition to salads and stir-frys. Yum!
- Tuna – Here’s a great reason for adding tuna to your salad or cooking a tuna steak for dinner – just 120 g of tuna will provide as much as 40% of your daily need of Thiamine.
- Sunflower seeds – Another great addition to your salads or home-made trail mix you can have on the go, sunflower seeds provide 6% of your daily need of vitamin B1 in two tablespoons.
- Pork chops – Trying to decide what meat you want to have for dinner? Why not go for pork chops? A serving of just 100g provides 83% of your daily Thiamine need.
- Asparagus – This micronutrient-dense spring vegetable is also a great source of Thiamine. 1 cup of asparagus stalks will cover 12.7% of your daily need.
- Spinach – Yet another reason to add spinach to your diet! 1 cup of cooked spinach provides 11.3% of your daily Vitamin B1 need. If you’re not a fan of spinach by itself, try adding it to smoothies – you’ll be surprised at how much of it you’ll be able to eat.
- Pineapple – A cup of pineapple pieces will provide you with 8.7% of your daily need. This is a great reason to end your meal with some juicy slices, or using pineapples to prepare an exotic smoothie.
- Oranges – Just one fruit provides you with 7.3% of your daily Thiamine need, making oranges a great snack to have on the go. Also, you can try adding orange slices to salads – delicious!
What else do you need to know about the consumption of vitamin B1?
The adequate absorption of Thiamin requires a good supply of vitamins B6, B12, and folic acid, so it is important that you get good overall nutrition from whole foods – for which the Paleo Diet is a great solution.
How Cooking and Food Preparation Affects Thiamine
Thiamine is a water-soluble vitamin, which means it dissolves in water and is easily destroyed by heat. This is important to consider when cooking your food. Boiling vegetables for extended periods can lead to a significant loss of Vitamin B1, especially if the cooking water is discarded. To retain more of this valuable nutrient, opt for steaming, quick sautéing, or lightly roasting thiamine-rich vegetables. Where possible, eat foods raw or minimally cooked to protect this delicate vitamin.
Blanching and Stir-Frying for Better Retention
When preparing greens like spinach or asparagus, a quick blanch or stir-fry can help preserve their B1 content. Using a cast-iron or stainless-steel pan with a touch of olive or coconut oil, stir-fry veggies for just a few minutes until vibrant. This technique not only saves time but also ensures you're getting more of the vitamins your body needs.
Who’s Most at Risk for Thiamine Deficiency?
Thiamine deficiency doesn’t just happen in developing countries or among extreme cases. In modern Western diets, many people unknowingly fall short due to high consumption of refined carbs, alcohol, and processed snacks. People at higher risk include:
- Those following a high-carb, low-nutrient diet (especially white flour-based foods and sugary drinks)
- Individuals with chronic alcohol use, which interferes with absorption and storage of thiamine
- Older adults, whose absorption efficiency tends to decline with age
- People under prolonged stress or with adrenal fatigue
- Pregnant or breastfeeding women, due to increased nutritional demands
Even athletes or people following intense fitness regimens may benefit from increased B1 intake, given its role in energy production and muscle performance.
Thiamine and Mental Clarity
Did you know that thiamine is essential for optimal brain function? It plays a key role in the metabolism of glucose, which is the brain’s primary source of energy. A deficiency can lead to foggy thinking, memory issues, and even mood imbalances. If you’ve been feeling mentally sluggish or unusually irritable, poor B1 intake could be a hidden factor.
Support Cognitive Health Naturally
Instead of reaching for stimulants or quick fixes, try increasing thiamine-rich whole foods in your diet. Pork, seeds, and leafy greens support your brain without the crash. Many followers of a Paleo lifestyle report clearer thinking, better sleep, and improved energy after just a few weeks of nutrient-dense eating.
Can You Supplement Vitamin B1 on Paleo?
While it’s best to get nutrients from real food, certain circumstances may warrant supplementation. If you’re under high stress, recovering from illness, or find it hard to eat enough thiamine-rich foods, a B-complex supplement could help. Look for activated forms, such as benfotiamine or thiamine pyrophosphate, which may be better absorbed.
Always check with a healthcare provider before starting any new supplement, particularly if you're managing other health conditions or taking medication.
Pairing Thiamine with Other Nutrients
As mentioned earlier, thiamine works best when consumed alongside other key nutrients. Here’s how to make the most of your Paleo meals:
- B1 + Healthy Fat: Pair your seeds or pork with avocado or olive oil to support cell function.
- B1 + Magnesium: Magnesium aids in thiamine activation. Include nuts, cacao, and leafy greens.
- B1 + B12 + Folate: All essential for neurological health. Eggs, leafy greens, and liver are top Paleo picks.
Building meals with synergy in mind ensures your body uses nutrients effectively – and keeps you feeling your best.
Signs You're Getting Enough
So how do you know if your diet is delivering enough Vitamin B1? Some positive signs include:
- Stable energy levels throughout the day
- Improved concentration and mental focus
- Strong appetite regulation
- Better sleep quality and less restlessness
- Healthy nerve function (no numbness or tingling)
Unlike some nutrients that take a long time to show benefits, thiamine often delivers noticeable improvements quite quickly – especially when correcting a mild deficiency.
Easy Ways to Add More B1 to Everyday Meals
Adding B1-rich foods to your regular meals doesn’t have to mean an overhaul. Try these ideas:
- Sprinkle sunflower seeds over salads or roast vegetables for a satisfying crunch
- Use tahini as a base for salad dressings or drizzle over steamed broccoli
- Add spinach to scrambled eggs or blend into savoury smoothies
- Top a breakfast hash with grilled pork slices for a hearty, nutrient-packed meal
- Mix asparagus into stir-fries or roast in olive oil with garlic and lemon zest
Small tweaks can lead to big results – especially when they become consistent habits.
Thiamine for Active Lifestyles
If you train regularly or are physically active, you likely burn through more B1 than sedentary individuals. It’s essential for converting glucose into energy, particularly during intense exercise. Consider building a post-workout recovery meal that includes B1-rich protein, like pork or tuna, alongside starchy vegetables and leafy greens to replenish nutrient stores and promote recovery.
Final Thoughts on B1 in a Paleo Diet
Vitamin B1 may not get the same spotlight as vitamin D or omega-3s, but its role in energy, cognition, and nervous system function is just as crucial. Fortunately, the Paleo framework – rich in wholefoods and naturally low in processed ingredients – makes it easy to meet your needs. From pork and seeds to greens and tropical fruit, you’re already halfway there by embracing a real food philosophy.
Pay attention to the nutrients behind the scenes – and your body will thank you for it.
So, what do you think – are you going to include more B1-rich foods into your diet? Maybe you have good recipes to share for using these specific foods? Do share in the comments!
Ramadan and Intermittent Fasting on a Paleo Diet
You might be aware that the Islamic month of Ramadan has just started. Having just arrived on my travels in a Muslim country, I've been doing a lot of reading on the subject – from a Paleo perspective.
Ramadan is a month of fasting , where Muslims from all around the world start their fast at sunrise, and don’t eat or drink until sunset – for the whole month. Fasting is something I've read a lot about, and tried myself in the form of Intermittent Fasting. In the Paleo world intermittent fasting refers to the not eating part – people undertaking an intermittent fast drink water. Some people even take BCAA (Branch Chain Amino Acids) to decrease cravings and hunger signals at the level of the brain – something that wouldn't be done in Ramadan.
As so many people fast during this time, a lot of scientific studies have been conducted – with very interesting results. Whilst intermittent fasting as part of a Paleo protocol is different to fasting during Ramadan, there is still a lot of useful learning from these studies.
A number of studies concern diabetes – and have shown during Ramadan, diabetics blood glucose levels are far more stable. A study on a group of students also demonstrated that over the month weight loss was common; more significantly in overweight participants. Studies have also shown a significant decrease in markers of inflammation during the month of Ramadan, which is speculated to decrease the risk of heart disease.
One area of Ramadan that is hard to reconcile to intermittent fasting, is diet. Many people will break their fast on Ramadan with the refined carbohydrates that someone breaking a Paleo intermittent fast would avoid. What impact does this have on the application of Ramadan studies to understanding the benefits of a Paleo intermittent fast? Another part of Ramadan which is hard to quantify is the peacefulness that surrounds the period – something which must surely have health benefits?
Whilst clearly limited, the studies conducted on Ramadan certainly seem to imply eating less frequently has many benefits. This is completely contrary to the conventional wisdom advice, which is often to snack frequently, and eat lots of small meals.
It’s going to be an interesting time being in the midst of Ramadan. I’d love to hear your thoughts and experiences of Ramadan and intermittent fasting in general. Do you think it’s beneficial to health? Have you ever fasted?
Where Does Your Fish Really Come From?
Living on a great big island surrounded by the sea, I had always assumed the fish sold in Australia would be, well, Australian. If not Australian, perhaps from neighbouring New Zealand?
I was horrified in my local supermarket (the photos are from Coles, but Woolworths was a similar story) to look at the frozen fish on offer – I couldn’t find a single offering of Australian or New Zealand fish! It was also quite hard to even see the origin, as it seemed to be almost hidden on the labelling.
The one pack that had New Zealand fish was “made” in China. I want to eat local fish – and if it’s being shipped halfway around the world (and back) to be “made”, that raises a lot of questions in my mind about the manufacturing process, freshness, control and quality.
The fish in the photo are labelled as being from (or made in) Vietnam, Malaysia, China – or more worryingly just “from local and imported ingredients”. For all the good that last label does, perhaps the local ingredient is the packaging they come in – and imported could mean absolutely anywhere!
Fish is something I’m particularly concerned to source well. After the Fukushima nuclear disaster in Japan, record levels of radiation have been found in local sea life. I just don’t want to eat food that might contain radio active material. A reasonable request?
There are also issues around differing mercury levels in different oceans – and the whole argument around farmed fish and sustainable fish. It is really important to know exactly what you are eating and where it is from.
Ideally we would all catch our own fish, or failing that go to a fish market or monger. But unfortunately, sometimes we’re busy working and need to rely on other sources for our food. For something as simple as fish, I would love to be able to buy local, in my local store – and to be confident about it’s origin, freshness and past!
I’d love to know where you get your fish – and if you’d ever buy frozen? Does the source of your fish worry you, as much as it does me?
How to Choose Better Fish in Australia
If you're trying to eat more consciously, especially within the Paleo framework, fish is one of the most beneficial foods you can include. But that benefit quickly vanishes when the fish you're buying is riddled with unknowns—questionable origins, vague labelling, or long journeys that compromise its quality. So how do you source fish that aligns with both your health values and ethical concerns? Let’s explore the practical steps you can take to ensure you’re choosing better, cleaner, and more sustainable fish.
Understanding Seafood Labelling in Australia
In Australia, labelling laws for seafood are often a source of frustration for consumers. Unlike fresh seafood at a fish market or deli counter, packaged and frozen seafood is not legally required to disclose the country of origin in a clearly visible format. While businesses must include country-of-origin labelling, it’s often in small print or hidden on the back, and processed or mixed-origin products can use vague statements like “local and imported ingredients.” This doesn’t help consumers who want to avoid fish imported from regions with lower safety and environmental standards.
What’s worse is the deliberate opacity in the processing chain. A product might be “caught in New Zealand” but “processed in China,” which raises many questions about how the fish was handled, stored, and altered along the way. If you're buying fish for its health benefits, this convoluted journey could be undermining your intentions.
Why Local and Wild-Caught Really Matters
When it comes to seafood, “local” often means fresher, more transparent, and better regulated. Australia and New Zealand both have strong fisheries management systems and relatively low contamination risks compared to some overseas suppliers. Wild-caught fish from clean waters are less likely to have accumulated heavy metals or environmental toxins like PCBs or dioxins.
Farmed fish, depending on where it's raised, may be fed unnatural diets, treated with antibiotics, and housed in overcrowded conditions. In contrast, locally caught wild fish tend to be richer in omega-3s and free from the harmful additives used in some overseas aquaculture operations.
What to Avoid When Buying Fish
- Generic labelling: Avoid packages that say “from local and imported ingredients.” That’s code for “we don’t want to tell you.”
- Multiple countries listed: If you see two or more countries mentioned, it often means the fish was caught in one country and processed in another, usually to save money.
- “Made in” vs “Product of”: “Made in” often refers to where processing occurred, not where the fish was caught. Always prefer “Product of Australia” when possible.
Best Fish Choices in Australia
If you want to buy smarter, here are some fish varieties that are typically considered safer, more sustainable, and paleo-friendly within Australia:
- Australian wild-caught salmon: While rare, it can occasionally be sourced fresh. More often, opt for wild Alaskan if it's available and clearly labelled.
- Barramundi: A great Aussie favourite, barramundi is often farmed in Australia under higher standards than imports. Look for “Australian-farmed” on the label.
- Flathead and whiting: These are commonly caught in local waters and available fresh at fishmongers or markets.
- Sardines: Small oily fish like sardines are often sustainably caught and have lower mercury levels due to their size and short lifespan. South Australian sardines are particularly good.
Tips for Finding Quality Fish Locally
You don’t always need to shop at a high-end fishmonger to find decent fish. Here are some tips for sourcing better fish even when shopping at mainstream retailers:
- Shop at the deli counter, not the freezer aisle. You can ask questions and usually find more accurate country-of-origin information.
- Check your local farmers’ markets. Coastal regions often have stalls run by local fishermen or co-ops.
- Ask your fishmonger. A good fishmonger will always be upfront about the source and freshness of their stock. If they’re vague, it’s a red flag.
- Read the fine print. Yes, it’s annoying. But turning over the packet might be the only way to find out where the fish truly comes from.
When You Really Need Frozen Fish
Sometimes, frozen is the only option—especially if you live inland or need something that will keep longer. In this case, your best bet is to choose products labelled “wild caught” and “product of Australia or New Zealand.” Avoid fish that’s been breaded, seasoned, or pre-cooked, as these often include processed oils, wheat, and mystery ingredients.
Vacuum-sealed frozen fish with clear catch information can still be a good compromise. Look for packaging that includes the species name, catch method (like line-caught or trawled), and catch area. If it’s MSC (Marine Stewardship Council) certified, that’s another reassuring sign.
The Bigger Picture: Sustainability and Food Sovereignty
Supporting local fisheries is about more than just your health—it’s about sustainability, employment, and reducing your carbon footprint. Buying Australian or New Zealand seafood helps ensure money stays in the local economy, supports responsible environmental practices, and reduces the food miles your dinner travels.
When we outsource food production to countries with looser regulations, we lose control over quality, labour standards, and ecological impacts. Choosing locally caught fish is a small but powerful way to vote with your dollar for a better food system.
Have You Checked Your Own Freezer?
If you're feeling curious, take a look through your freezer or pantry and see where your fish products really come from. You might be surprised how little you know about their origins. Next time you're at the supermarket, make it a point to compare the labels and see just how much information is being kept vague or hidden.
Real food, like fish, should be simple. It should be something we can trace back to its source, something we can feel good about feeding to our families. The next time you’re shopping, consider this: if you wouldn’t drink water from an unlabelled bottle, why eat fish from an untraceable source?