A leading nutritionist advises how to boost levels of calcium and iron, the most common nutritional deficiencies among Australian women.
Leanne Ward from Brisbane and Susie Burrell from Sydney are co-hosts of the hugely popular podcast “Nutrition Couch”. This podcast aims to dispel myths about dieting and healthy eating and explain how you can achieve the best results.
In a recent episode, medical experts said that high levels of calcium and iron are essential for healthy bones and increased energy levels.
A leading nutritionist details why calcium and iron are the most common nutritional deficiencies among Australian women, and how to boost your calcium and iron levels to improve your health.
Leanne said many of her clients are calcium deficient (pictured). Because they drink plant-based milk and avoid dairy products in favor of other foods.
calcium
For Leanne, calcium is a nutrient that most of her clients are deficient in.
“Years ago, we wouldn’t have had to worry about a deficiency of calcium or anything like that, but many people don’t get enough calcium because of different diets, different intolerances, and different ‘wheels of health’. enough calcium,” she said.
“Calcium is very important for women. During the teenage years, they have very high requirements as they are growing and building a strong foundation.
“Then, women aged 19 to 50 need 1000 mg of calcium per day, which equates to 3 to 4 servings.”
At age 50, this jumps to 1200 mg a day, or four servings, while nursing mothers need 1300 mg a day, Leanne explained.
“If you’re not getting it from your diet, your body will pull it out of your bones and teeth because your bab needs it and wants it from everywhere,” she said.
If you don’t want to eat dairy, but need calcium, foods like tofu, baked beans (pictured), and soy are great options, says Leanne.
When it comes to boosting your calcium, the easiest thing to do is choose dairy options.
Foods such as milk, yogurt, and cheese are good sources of calcium, and if you drink plant-based milk, you should make sure it’s fortified with 250-300 mg of calcium per cup.
Otherwise, sardines and bone-in tuna provide excellent sources of calcium, as do soybeans, tofu, and baked beans.
“Honestly, if you’re plant-based or vegan, you’ll have to put in a lot of effort to get your calcium in and may need to use supplements.
However, nutritionists recommend a food-first policy whenever possible.
Susie and Leanne (pictured) say that 25% of women have low iron stores, vegetables aren’t usually the worst, and they’re “sporadic meat eaters” who don’t eat meat regularly.
iron
The second nutrient deficiency that Susie and Leanne see more often in their female clients is iron.
“In fact, about 25% of Australian women have low iron stores, and it’s not the vegetarians who have the biggest problem,” Susie said.
Instead, she highlights “sporadic meat eaters” as the people most likely to be iron deficient.
“These are busy women who eat steak in pubs once a week, but at other times they prefer lighter meals such as fish and vegetables.”
A nutritionist explained that when it comes to eating red meat, it’s much better to approach it a little more mindfully and often, as it’s all about giving the body a chance to absorb nutrients.
“Having a low iron store can make you feel like you’ve been hit by a bus,” Susie added.
To boost your iron levels, nutritionists recommend consuming small amounts of 70 grams three to four times a week instead of occasional large amounts.
“Lean cutlets, lean sausages, or jacket potatoes with a little mince are all good options,” Susie said.
“Spread it out as much as possible to give your body a chance to absorb it.”
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