Phytonutrients & The Paleo Diet
Phytonutrients are compounds which are found in natural plant based foods and these are known to offer a range of health benefits to the human body. The bright colours which are found in a range of fruits and vegetables, such as carrots, pepper and squash are thought to be the cause of phytonutrients.
There are a range of phytonutrients found in our foods and these all offer different benefits to our health. Anthocyanins for instance, are thought to help us burn fat more easily and these are found in foods such as blackberries and blueberries. Another member of the phytonutrients family is carotenoids which may help to reduce our risk of cancer and can also help to slow down the ageing process. These are found in carrots, tomatoes and lettuce. Catechins are those phytonutrients which act as a great accelerator for weight loss and these are mainly found in green tea. Flavonoids are abundant in cherries, grapes and berries and these also help to reduce the risk of cancer. It is, therefore, a good idea to have a mix of these foods so you are consuming a variety of types of phytonutrients which will offer a range of health benefits.
The benefits of phytonutrients are wide ranging and are of utmost important as they include a reduction in the chances of suffering from life threatening illnesses such as cancer and heart disease. It is also thought that phytonutrients can help reduce our chances of suffering from mental health illnesses, including Alzheimer’s. The reason for this is that foods which are rich in phytonutrients also act as antioxidants, which can do wonders in improving our immune system and the function of our hormones. They are important nutrients for helping our bodies to heal more effectively and are a good way to promote the healthy functioning of our main organs.
It is important to consume a good mixture of phytonutrients, which is why the Paleo diet is the most successful in ensuring our bodies remain healthy for as long as possible. As we follow the diet, we are consuming lots of different fruits and vegetables, which provide us with a range of phytonutrients for a healthier lifestyle. Nuts and seeds also contain phytonutrients which makes them a great choice for a snack on the Paleo diet. They are also present in herbal teas, which is a good enough reason to switch from coffee to this healthier drink choice.
These food groups are not only important for a high intake of phytonutrients, they also provide the body with a range of other nutrients, which all work together to maximise the health benefits. The Paleo diet is a great way to ensure we are consuming the right mix of a variety of healthy foods to get the best possible benefits from them. There are many diets which don’t even consider the benefits of phytonutrients and other plant based nutrients and this is the reason the Paleo diet is one of the most successful and important around.
A healthy meal on the Paleo diet will usually consist of a good portion of meat or fish, together with a serving of fresh fruit and if you stick to eating this every day, you will be promoting your intake of phytonutrients, as well as all of the other health benefits these offer. A snack of nuts and seeds or fruit will offer additional health benefits and will help you to look and feel as good as you possibly can.
Phytonutrients can also be found in supplements but it is much more effective to consume the right foods and take good care of our diet, as this can offer other health benefits and is a much better way of managing our intake of these nutrients. It is just about having good awareness when following the Paleo diet and ensuring we consume a good mix of different foods, rather than sticking to the same all the time.
The addition of these phytonutrients will not only reduce the risk of suffering from serious illnesses, but it can also help to reverse the illness, which is why it is vitally important to start and stick to the Paleo diet at any time in our lives. The sooner we start to realise the health benefits of the Paleo diet, the more we can look forward to a long and healthy life.
Different Classes of Phytonutrients and Their Specific Roles
There are over 25,000 known phytonutrients, which are typically grouped into several major families. Each group contains individual compounds that play different roles in maintaining and enhancing health. Understanding these categories can help you diversify your diet and ensure you're consuming a broad range of protective plant compounds.
- Glucosinolates: Found in cruciferous vegetables like broccoli, cabbage, and kale, these compounds have been shown to support liver detoxification and may help the body neutralise carcinogens.
- Saponins: Common in legumes (not typically Paleo), some saponins can be found in herbs like ginseng and licorice root, and are being studied for their immune-boosting and cholesterol-lowering properties.
- Lignans: Found in seeds (especially flaxseeds), some vegetables, and grains (which are excluded in Paleo), lignans have weak phytoestrogen activity and may contribute to hormonal balance and reduced cancer risk.
- Resveratrol: Found in the skin of red grapes and berries, this phytonutrient has been associated with anti-inflammatory and anti-ageing effects, particularly on cardiovascular health.
- Curcuminoids: Present in turmeric, curcumin is a powerful anti-inflammatory compound that supports joint health, digestion, and may help reduce the risk of chronic disease.
Why Phytonutrient Density Matters
It’s not just the presence of phytonutrients that matters — it’s the density. Colourful fruits and vegetables that grow in nutrient-rich soil tend to have higher concentrations of these compounds. This is one of the many reasons why choosing organic, seasonal, and locally sourced produce is encouraged on the Paleo diet. The closer your food is to its natural state and the less it has travelled, the more intact its beneficial compounds are likely to be.
Eating seasonally also helps vary your phytonutrient intake throughout the year. For instance, summer berries are rich in anthocyanins and flavonoids, while winter greens offer glucosinolates and carotenoids. Nature provides different protective compounds depending on the season — yet another reason to shop at local markets or grow your own produce if possible.
Maximising Phytonutrient Absorption
It’s not just what you eat, but how you eat it that counts. Certain phytonutrients are fat-soluble, which means you’ll absorb them more effectively when consumed with healthy fats. For example, drizzling olive oil over your salad or cooking your vegetables in coconut oil helps your body unlock fat-soluble carotenoids like beta-carotene, lutein, and lycopene.
Light cooking methods such as steaming or sautéing can sometimes increase the bioavailability of these compounds. For example, cooking tomatoes boosts the amount of absorbable lycopene. However, overcooking can destroy other heat-sensitive compounds like vitamin C and some flavonoids, so it's a good idea to include a mix of raw and cooked plant foods in your diet.
Balancing Phytonutrients With Other Paleo Principles
The Paleo diet encourages a balance between plant and animal foods, and phytonutrients are a key reason why plants should remain central on your plate. While high-quality meats and healthy fats are essential for nutrient density and satiety, the addition of colourful vegetables and seasonal fruits provides the antioxidant and anti-inflammatory support needed for true long-term health.
Some people following a stricter version of Paleo may unintentionally under-consume plant foods, focusing heavily on meat and fat. However, a well-rounded Paleo plate ideally includes a wide variety of non-starchy vegetables and some lower-sugar fruits — especially those that are rich in skin pigments, like berries, cherries, and dark leafy greens.
Phytonutrients and Gut Health
Many phytonutrients also function as prebiotics — compounds that feed and support the growth of beneficial gut bacteria. Polyphenols, in particular, are known to interact with the microbiome, promoting a healthy gut environment that supports digestion, mental health, and immune resilience. Foods such as green tea, cocoa (in raw, unsweetened form), berries, and artichokes all contain polyphenols that benefit the microbiota.
This is especially relevant for those recovering from gut issues or working to heal leaky gut. By including a wider range of plant-based foods rich in phytonutrients, you’re actively supporting the diversity and strength of your gut ecosystem — a cornerstone of the Paleo philosophy.
Practical Ways to Boost Your Phytonutrient Intake
- Eat a rainbow: Try to include at least three different colours of vegetables in every meal.
- Snack smart: Choose raw carrots, capsicum, berries, or a few nuts and seeds over processed options.
- Drink herbal teas: Green tea, rooibos, and hibiscus are all phytonutrient-rich options.
- Spice it up: Use turmeric, ginger, cinnamon, and fresh herbs liberally in your cooking.
- Explore root and tuber variety: Parsnips, turnips, and purple sweet potatoes all offer unique compounds.
Final Thoughts on Phytonutrients and the Paleo Diet
Incorporating a variety of phytonutrient-rich foods into your Paleo lifestyle is one of the most powerful ways to protect your body from inflammation, oxidative stress, and chronic disease. By choosing vibrant, seasonal, and nutrient-dense produce — and preparing it with care — you’re giving your body the support it needs to function optimally.
Whether you’re new to Paleo or have followed the lifestyle for years, take a fresh look at your meals and ask yourself: am I eating enough colour? If not, now is the perfect time to expand your variety, explore new plant foods, and harness the protective power of phytonutrients, one bite at a time.