Leading dieticians have given advice on how to increase calcium and iron levels, which are the most common nutrient deficiencies among Australian women.
Leanne Ward of Brisbaneand Susie Burrell of sydneyare the co-hosts of the hugely popular ‘Nutrition Couch’ Podcastwhose objective is to dispel the myths surrounding diet and healthy eating and explain how the best results can be produced.
In a recent episode, health professionals said that solid levels of calcium and iron were vital for healthy bones and increased energy levels.
Leading dieticians have detailed why calcium and iron are the most common nutrient deficiencies in Australian women and how you can increase their levels to improve your health.
Leanne said many of her clients are calcium deficient (pictured) because they drink plant-based milks and avoid dairy products in favor of other foods.
CALCIUM
For Leanne, calcium is the nutrient most of her clients lack.
“Years ago, we wouldn’t have had to think about being deficient in something like calcium, but because of different diets, different intolerances, and various ‘health halos’, I see a lot of people who don’t get enough calcium,” he said.
“Calcium is so important for women. You have really high requirements as a teenager, as you grow up and feel that solid foundation.
“So for women in the 19-50 age group, 1,000 mg of calcium per day is needed, which works out to three to four servings.”
Once you reach age 50, Leanne explained, this increases to 1,200 mg per day or four servings, while breastfeeding mothers need 1,300 mg per day.
“If you don’t get that from your diet, your body will extract it from your bones and your teeth because Bub needs it and will look for it anywhere,” he said.
If you don’t want to eat dairy but want calcium, Leanne said foods like tofu, baked beans (pictured), and soybeans are great options
When it comes to increasing calcium, it’s easiest to go with dairy options.
Foods like milk, yogurt, and cheese are excellent sources of calcium, and if you drink plant-based milk, you want to make sure it’s fortified with calcium, ideally 250-300 mg per cup.
Otherwise, sardines and tuna with edible bones provide excellent sources of calcium, as do soybeans, tofu, and baked beans.
“To be honest, if you’re vegan or plant-based, you’re going to have to work really hard to get your calcium and you may need to use a supplement,” Leanne said.
However, dieticians always recommend a food first policy when possible.
Susie and Leanne (pictured) said that 25 percent of women have low iron stores and that vegetables aren’t usually the worst, it’s the “sporadic carnivores” who don’t eat meat regularly.
IRON
The second nutrient deficiency that Susie and Leanne often see among their clients is iron.
“In fact, about 25 percent of Australian women have low iron stores, and it’s not vegetarians who have the biggest problems,” Susie said.
Instead, it singles out ‘sporadic meat eaters’ as the people most likely to be deficient in iron.
“These are busy women who might have a steak in the pub once a week, but the rest of the time they prefer lighter meals like fish or even vegetarian meals.”
Nutritionists explained that it’s much better to channel a little and approach often regarding your red meat intake, as it’s all about giving the body a chance to absorb the supplies.
“If you have low iron stores, you may feel like you’ve been hit by a bus,” added Susie.
To boost your iron levels, dietitians recommend a small 70-gram serving three to four times a week rather than an occasional large serving.
“A lean chop or a lean sausage or some ground beef in the roast potato are all good choices,” Susie said.
‘Distribute it as much as possible so your body has a chance to absorb it.’
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