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Vitamin C Paleo Diet Primal Supplement Deficiency-min

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!

What's so bad about soft drinks fizzy coke paleo not healthy-min

Another Nail in the Coffin for Soft Drinks?

It’s good to see yet another study on the detrimental effects of Soft Drinks. This time a study from the University of Oklahoma compared two groups of women over a five year period. One group in the 4,000 strong study consumed two or more sugary soft drinks, whilst the other group drank one or less. The participants had their weight, waist size, cholesterol & triglyceride levels measured and compared over the course of the study. The study concludes that woman drinking two or more soft drinks a day are at a higher risk of developing cardiovascular disease and diabetes.

The study indicates that whilst the woman’s weight didn't necessarily increase on this soft drink regime, their risk of developing high triglycerides increased four-fold – therefore bodily fat doesn't appear to be the sole reason for the risk.

An observational study like this has far too many variables, yet it is still useful, especially if it leads to further (ideally clinical) studies. It’s also useful if it makes those who consume soft drinks question their nutrition. I think it likely a woman who consumes several soft drinks a day isn't likely to be following a healthy Paleo diet in every other aspect of her nutrition. This makes it impossible to attribute the declining health of that group to their soft drink consumption alone. I also have trouble with the category of “one of less” soft drinks, as I’d consider one soft drink a day to be very high use – especially where those drinks contain High Fructose Corn Syrup (HFCS)! I look forward to the full peer reviewed study which may address some of these points.

I think a lot of slim people consider themselves healthy and have an attitude that they can “get away” with a poor diet, including drinking regular soft drinks. This study goes some way to challenge those views, and perhaps might help make people realise even though they may feel healthy today, they may be storing up problems for their future health. I just hope studies like this don’t lead to diverted consumption of diet soft drinks, which in my opinion are often even more harmful.

What’s wrong with drinking water?

Soft Drinks and Metabolic Disruption: More Than Just Sugar

While studies like the one from the University of Oklahoma highlight the obvious dangers of sugar-sweetened beverages, it’s crucial to understand that the issue with soft drinks extends beyond their sugar content. The combination of artificial colouring, preservatives, acids and industrial sweeteners creates a chemical cocktail that disrupts metabolism and places significant stress on the body.

Even when weight gain isn't immediately visible, these drinks can silently wreak havoc. Elevated triglycerides, increased insulin resistance, fatty liver, and systemic inflammation can all be linked to frequent consumption of sugary beverages. Metabolically, these drinks offer zero benefit and numerous risks — often in the absence of any clear satiety, which can lead to increased overall caloric intake.

The False Health Halo of Diet Drinks

For those looking to reduce their sugar intake, switching to diet soft drinks might seem like a logical step. However, many emerging studies indicate that artificial sweeteners such as aspartame, sucralose and acesulfame potassium may cause their own set of health issues. They can interfere with gut microbiota, disrupt hunger hormones, and may even be linked with long-term weight gain and glucose intolerance.

Moreover, the very sweetness of these drinks — even without calories — continues to condition the palate to expect sweet tastes constantly, making it harder to wean off sugary or ultra-processed foods. The result? A loop of craving, consumption and metabolic confusion that undermines real food efforts.

Challenging the “Skinny Equals Healthy” Myth

One of the most insidious ideas perpetuated by food marketing is the belief that as long as you maintain a healthy weight, your diet doesn’t matter. But studies like this reinforce the idea that metabolic health is about much more than what the scale says. You can be lean and still suffer from high triglycerides, poor insulin sensitivity, and chronic inflammation.

Soft drinks provide a perfect case study for this. They may not cause immediate weight gain, but their effects on internal health markers can still be profoundly damaging. Just because someone looks “healthy” on the outside does not mean their blood chemistry or organ function reflects the same.

The Case for Replacing Soft Drinks With Real Hydration

Water, herbal teas and homemade infusions with mint, lemon or cucumber provide true hydration without any of the additives found in commercial beverages. For those transitioning off soft drinks, fizzy mineral water with a squeeze of citrus can mimic the mouthfeel of soda without the negatives.

If you're looking for a gentle detox or liver support, dandelion tea and milk thistle infusions can also help — and they’re far more aligned with a Paleo approach than artificially flavoured drinks pretending to offer energy or focus.

How Observational Studies Inform the Bigger Picture

While observational studies can't prove causation, they are often the first step in identifying patterns that warrant deeper investigation. When repeated across large populations and corroborated by mechanistic science, they form a compelling body of evidence.

In the case of soft drinks, we now have multiple observational and controlled studies pointing toward similar conclusions — that sugary beverages contribute significantly to chronic disease. This growing data pool helps to inform public health recommendations, consumer awareness, and eventually, policy change. For example, some cities have introduced sugar taxes on soft drinks or mandated clearer labelling due to this type of research.

The Hidden Link Between Soft Drinks and Gut Health

One area of emerging interest is how soft drinks impact the microbiome. High-fructose corn syrup and artificial additives can feed pathogenic gut bacteria, creating dysbiosis that extends far beyond digestion. This imbalance in gut flora has been linked to autoimmune conditions, mood disorders, and metabolic diseases — further cementing the idea that soft drinks are more harmful than they might first appear.

Artificial sweeteners used in diet soft drinks may also impair the gut lining and encourage the overgrowth of less beneficial bacterial strains. Over time, this can lead to leaky gut and low-grade chronic inflammation, further increasing the risk of disease.

Making Better Choices Daily

If you're trying to support your health or follow a Paleo lifestyle, removing soft drinks is one of the easiest and most impactful changes you can make. Hydration doesn’t need a flashy label or marketing campaign — your body thrives on simplicity. Filtered water, coconut water (in moderation), herbal infusions, and even homemade kombucha (if tolerated) are all great alternatives.

Planning ahead can also help reduce temptation. Keeping a stainless steel bottle of chilled water with you or preparing infused water at the start of each day makes it more likely that you’ll stay hydrated and avoid vending machines or corner shops selling fizzy drinks.

Long-Term Vision: Shifting the Health Conversation

It’s encouraging to see studies like this gaining attention and challenging long-held beliefs. But for real change to occur, the public narrative needs to shift away from calorie-counting and weight-focused metrics toward deeper markers of health. Blood sugar stability, hormone balance, inflammation, and mental clarity are far better indicators of wellbeing.

Eliminating soft drinks — both sugary and diet — is a small but meaningful way to support your body, improve long-term outcomes, and honour the Paleo philosophy of eating (and drinking) in alignment with our evolutionary biology.

As new studies emerge, the importance of whole, unprocessed foods and drinks becomes clearer. Let’s hope this rising body of evidence encourages more people to swap the can for a clean glass of water — their hearts, brains, and future selves will thank them.

What do you think of observational studies like this? Do you think they will they one day start to change nutrition en masse?