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Antioxidants & The Paleo Diet

Antioxidants are essential substances in the body, as they are known to protect cells from damage caused by chemicals, pollution and radiation. Some of the known antioxidants are Vitamin A, C and D as well as lycopene and selenium. It is important to have a diet which is rich in these antioxidants as it can really improve our health as well as our appearance. The kinds of foods which are high in antioxidants include vegetables, fruit, fish and nuts. These contain different types of antioxidants and offer many other benefits to the body.

As the Paleo diet contains foods which are highly rich in antioxidants, it is a good diet to follow in order to feel and look at our healthiest. We are eating as much as four times less of the amount of antioxidants our ancestors consumed, which is why our nation is becoming increasingly unhealthy and overweight. There are many people who eat other foods such as cereals, instead of fruits and vegetables and although they may be low in fat, they do not contain the amount of antioxidants we require to maintain a healthy diet.

There are a number of benefits to eating a diet which is full of antioxidants, including giving us a clearer complexion, helping us to maintain a healthy weight and reducing our likelihood of suffering from serious illnesses such as cancer and diabetes. It is therefore hugely important to analyse our diets to ensure we are eating all of the right foods.

The key is not only to eat a diet which is rich in antioxidants but also to ensure there is the right balance of antioxidants and that you are consuming a wide range of these so you are enjoying the full health benefits they can offer. There are a large number of antioxidants to be found in fruit and vegetables, whereas fish and meat have less but are still packed with other kinds of goodness. It is vitally important when following the Paleo diet to get the mix right so you are consuming as many different antioxidants as possible, as they all have different health benefits. The wider the range of antioxidants, the stronger the barrier is to any nasty pollution to our bodies, which can be hugely detrimental.

Antioxidants and the Paleo Diet

The great thing about foods which are rich in antioxidants is that they are also beneficial in other ways and are very low in fat so you can lose lots of weight while becoming as healthy as possible. A good way of ensuring you consume a high amount of vegetables and fruit is to use a juicer to mix them up as this will help you get the variety and is a much easier way to digest them. It means you are getting the whole goodness of the fruits and vegetables as you are eating every part of them, rather than discarding of parts of them.

If you like to enjoy the odd snack, nuts and seeds are a good way to ensure you are eating a lot of antioxidants, rather than eating sugary snacks and crisps, which have the opposite effect. In addition to consuming foods which are rich in antioxidants, there are also supplements which can be taken to boost the amount of these being digested in the body. It is more important to get the antioxidants from our foods, but there may be days when this isn't possible, so supplements are a good alternative at these times.

There are foods which may claim to contain antioxidants but the best way to ensure you are getting it right is to follow the Paleo diet, as these foods have been well researched to show their health benefits. If you follow a plan such as eggs for breakfast, chicken salad for lunch, salmon and vegetables for dinner and nuts or seeds for your snacks, you will soon notice a difference in your appearance, how you feel and the amount of weight you lose.

Maximising Your Antioxidant Intake on a Paleo Diet

To make the most of the antioxidant benefits within the Paleo lifestyle, variety is key. Different foods contain different types of antioxidants — and consuming a rainbow of fruits and vegetables is one of the easiest ways to ensure your intake is broad and balanced. From the vibrant reds of tomatoes (rich in lycopene) to the deep greens of kale (full of lutein and zeaxanthin), colour can be a helpful indicator of antioxidant content.

Incorporating these foods doesn't have to be complicated. Start the day with a spinach and mushroom omelette, snack on a handful of blueberries and almonds, and enjoy roasted sweet potato with rosemary and olive oil at dinner. These meals not only nourish but provide a consistent supply of antioxidants that support immune function, reduce inflammation, and protect cells from free radical damage.

Common Antioxidant Compounds and Their Sources

Here are some of the most powerful antioxidants and the Paleo-friendly foods they’re found in:

  • Vitamin C: Found in citrus fruits, capsicum, strawberries, and broccoli. It helps regenerate other antioxidants in the body and supports immune health.
  • Vitamin E: Present in almonds, sunflower seeds, and spinach. It protects cell membranes from oxidative stress.
  • Beta-carotene: Abundant in carrots, sweet potatoes, and pumpkin. This precursor to Vitamin A is essential for skin, vision, and immune function.
  • Selenium: Found in Brazil nuts, seafood, and eggs. It supports thyroid function and boosts antioxidant activity.
  • Lycopene: Rich in tomatoes and watermelon. This antioxidant has been studied for its role in heart health and cancer prevention.
  • Flavonoids: Present in berries, onions, and green tea. These compounds help to lower inflammation and may reduce the risk of chronic disease.

Why Antioxidants Matter More Than Ever

Modern life exposes us to more oxidative stress than ever before. Environmental pollution, poor sleep, processed food, alcohol, and chronic stress all increase the production of free radicals in the body. Antioxidants work to neutralise these damaging compounds, helping to prevent premature ageing, support brain health, and maintain cardiovascular integrity.

By following a Paleo approach, you naturally reduce your intake of inflammatory foods and increase your exposure to nutrient-dense, antioxidant-rich whole foods. It’s not just about avoiding damage — it’s about proactively supporting your body’s ability to repair, rejuvenate, and thrive.

Preparing Antioxidant-Rich Meals Without Losing Nutritional Value

Some cooking methods can enhance antioxidant availability, while others may reduce it. For example, lightly steaming broccoli helps retain more of its Vitamin C content than boiling. Cooking tomatoes increases the bioavailability of lycopene, while sautéing leafy greens in olive oil can improve absorption of fat-soluble vitamins like A and E.

To preserve antioxidant levels, try these tips:

  • Use gentle cooking methods such as steaming, roasting, or light sautéing.
  • Store produce in a cool, dark place and consume it quickly to reduce nutrient loss.
  • Combine healthy fats with your vegetables to boost absorption of fat-soluble antioxidants.

Can You Have Too Many Antioxidants?

While whole food sources of antioxidants are incredibly beneficial, it is possible to overdo it with high-dose supplements. Mega-dosing certain antioxidant vitamins can disrupt the body’s natural redox balance and may even hinder the beneficial effects of exercise-induced stress adaptation. This is why real food is the best source — it comes packaged with fibre, enzymes, and co-factors that help the body absorb and use these nutrients effectively.

Final Thoughts on Antioxidants and Paleo Living

Living the Paleo lifestyle naturally aligns with a diet rich in antioxidants. By prioritising fresh, seasonal, and colourful produce — along with quality proteins and healthy fats — you’re giving your body the tools it needs to stay strong, energised, and resilient. Antioxidants are a foundational part of this equation, supporting everything from radiant skin to long-term disease prevention.

If you’re looking to improve your health with minimal effort, start by adding just one extra serve of brightly coloured vegetables to each meal. Your body — and your future self — will thank you.

What are your favourite antioxidant-rich Paleo meals? Share your go-to recipes or tips in the comments below — I’d love to hear how you keep your meals vibrant and nutrient-dense!

More Paleo Tea

As I mentioned in my previous post, I love tea!  I used to take my tea with skim milk and two sugars, then I “progressed” onto sweeteners with whole milk.  Now, I have it on it's own – I don't think I could go back to how I drank it before, my tastes have changed so much.  Tea is surely the perfect Paleo drink, naturally low carb and nothing artificial (if you're careful with the type you select).

I try to drink a lot of water, but there are times when it's great to have a hot drink.  One favourite is hot water with a slice of lemon or lime, but I've recently got I've finally ventured away from the mass produced tea bags, to a fantastic specialist tea shop near my office in Sydney.

Organic-Gunpowder-min

I'd rather not have caffeine, but I have my tea fairly weak so I'm not too worried about it.  It's probably a worthwhile exchange for the antioxidants anyway.

I started off with Gunpowder tea and today I added a few more to my desk collection.  I thought I'd try “Glogg”, which is black tea, cinnamon, orange, almond, ginger (I seem to have ginger in everything at the moment), cloves & cardamon.  I got an organic Sri Lankan Ceylon tea, for my morning cup of tea.  Then, as I was paying I spotted “Japanese Lime” which is the most amazing combination of green tea, lemon, lime & lemon-grass.  I'll be trying that one as an iced tea too.

Tea-Leaves

Exploring Herbal Infusions for a Paleo Lifestyle

Since diving into the world of loose-leaf teas and herbal infusions, I’ve found myself increasingly curious about the endless combinations available — many of which are perfectly suited to a Paleo lifestyle. While traditional black and green teas certainly have their place, it’s the herbal blends that truly shine when it comes to caffeine-free, flavour-packed options that align with ancestral health principles.

Some of the best Paleo-friendly herbal infusions include rooibos, peppermint, lemon balm, and chamomile. These are naturally caffeine-free, free from additives, and packed with beneficial compounds that support digestion, relaxation, and overall wellness.

Rooibos: The Red Bush Wonder

Rooibos tea, native to South Africa, has a naturally sweet and slightly nutty flavour. It’s rich in antioxidants such as aspalathin and quercetin and is completely caffeine-free, making it a great choice for evenings. Rooibos can be enjoyed hot or iced, with a slice of orange or cinnamon stick for extra warmth.

Digestive Teas After a Hearty Paleo Meal

After a rich meal — perhaps a slow-cooked lamb shoulder or a spicy paleo stew — a warm digestive tea can be the perfect end note. Peppermint tea is well-known for helping to soothe the stomach and reduce bloating, while fennel tea can support digestion and relieve cramps.

If you’re feeling creative, try making your own blend by steeping a teaspoon of fennel seeds with fresh mint leaves and a slice of fresh ginger.

The Ritual of Tea in a Busy World

One of the greatest advantages of incorporating tea into your Paleo lifestyle is the ritual itself. Taking a few moments to prepare loose-leaf tea, inhale the aromas, and sip slowly provides a calm, meditative break from the hustle of modern life. Whether it's a quiet morning start or a soothing evening wind-down, this ritual aligns beautifully with the idea of intentional living and connection to nature.

Make Your Own Paleo Iced Tea

When the Australian summer kicks in, iced tea becomes a wonderfully refreshing alternative to water or sugary soft drinks. Here's how to make a simple Paleo iced tea:

  • Step 1: Brew 4 teaspoons of your chosen herbal or green tea in 1 litre of boiling water. Let steep for 5–7 minutes.
  • Step 2: Strain and allow to cool completely.
  • Step 3: Add slices of fresh lemon, mint leaves, or berries.
  • Step 4: Chill in the fridge for at least 2 hours and serve over ice.

Great combinations include:

  • Hibiscus and rosehip with fresh raspberries
  • Green tea and cucumber with lemon
  • Chamomile with pear slices and cinnamon stick

Reading the Labels: Hidden Ingredients to Avoid

While loose-leaf tea is generally a safe bet, many mass-produced tea bags contain additives, flavour enhancers, or even hidden sugars — all things that have no place in a Paleo lifestyle. Watch out for terms like “natural flavouring,” which can be a catch-all phrase for highly processed ingredients.

Always opt for organic where possible, especially when it comes to citrus peel or other fruit-based teas, as these can carry pesticide residues if not organically grown.

Best Accessories for Brewing Loose-Leaf Tea

If you’re new to loose-leaf tea, getting set up properly makes the experience much easier and more enjoyable. Here are a few useful accessories:

  • Stainless steel tea infuser or strainer — Ideal for single cups or small teapots.
  • Glass teapot with removable infuser — Beautiful to look at and easy to clean.
  • Reusable tea filter bags — Great for taking loose-leaf tea with you to work or when travelling.
  • Electric kettle with temperature control — Essential for delicate green and white teas that need cooler water.

Spices That Turn Tea Into a Wellness Tonic

Many everyday kitchen spices double as powerful health boosters and can be added to tea for flavour and function. Try combining a pinch of these next time you brew:

  • Turmeric — Anti-inflammatory and perfect with black pepper and coconut oil.
  • Cinnamon — Helps regulate blood sugar and adds a lovely warming note.
  • Clove — Strong antioxidant with antimicrobial properties, great in spiced blends.
  • Star anise — Fragrant and helpful for digestion.

You can simmer these spices with your favourite tea or brew them on their own in a pot for 10–15 minutes for a homemade spiced tonic.

Brewing for the Whole Family

If you’re looking to get the whole family into healthier hot drinks, herbal teas can be a great introduction. Children often enjoy sweet-tasting rooibos or blends with apple, cinnamon, or chamomile. Serve in fun mugs or let them pick their own blend from your tea selection — it makes the experience more inviting.

Keeping a Paleo Pantry Tea-Friendly

One small shelf in your pantry can become a treasure trove of options if you organise it well. Store loose-leaf teas in airtight glass jars, grouped by base type (herbal, green, black), and keep a small jar of your favourite add-ins — like dried rose petals, ginger slices, or cinnamon bark — nearby for quick blending.

It’s also helpful to keep a flask ready for tea on-the-go, especially if you’re avoiding the temptation of café drinks that don’t align with your Paleo principles.

Final Sip

The world of tea is far more expansive than many of us realise — and for those of us following a Paleo lifestyle, it opens up new rituals and flavours that complement our values. From calming bedtime chamomile to a zesty citrus green iced tea on a hot day, there’s a brew for every moment.

If you haven’t already, take a stroll to your local tea shop or browse an organic supplier online and experiment with a few new blends. You might be surprised how quickly tea becomes one of your favourite parts of your Paleo routine.

What is your Paleo drink of choice?

Paleo primal tea hot drink recipe more-min