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Leading dietitians have advised increasing calcium and iron levels, which are the most common nutritional deficiencies in Australian women.
Leanne Ward, from Brisbane, and Susie Burrell, from Sydney, co-host the hugely popular Podcast ‘Food Bank’which aims to dispel myths surrounding diets and healthy eating and explain how to get the best results.
In a recent episode, the health professionals said robust calcium and iron levels are vital for healthy bones and increased energy levels.
Leading dietitians have explained why calcium and iron are the most common nutritional deficiencies in Australian women and how to increase your levels to improve your health
Leanne said many of her customers are deficient in calcium (pictured) because they drink plant-based milks and avoid dairy in favor of other foods
CALCIUM
For Leanne, calcium is the nutrient that most of her customers are deficient in.
“Years ago, we wouldn’t have had to think about calcium deficiency, but because of the different diets out there, the different intolerances and different ‘health halos,’ I see a lot of people who don’t have enough calcium,” she said.
‘Calcium is just as important for women. You have really high standards when you are in your teens, as you grow and build that strong foundation.
‘Then you need 1000 mg of calcium per day for women aged 19-50 – which equates to three or four servings.’
Once you reach age 50, Leanne explained that this jumps to 1,200 mg per day or four servings, while nursing mothers need 1,300 mg per day.
“If you don’t get that from your diet, your body will take it from your bones and from your teeth because bub needs it and will look for it everywhere,” she 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 your calcium, by far the easiest thing to do is to opt for dairy options.
Foods such as milk, yogurt and cheese are excellent sources of calcium, and if you drink plant-based milk make sure it is 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 plant-based or vegan, you’re going to have to work pretty hard to get your calcium, and you might need to take a supplement,” Leanne said.
However, the dieticians always recommend a food-first policy whenever possible.
Susie and Leanne (pictured) said 25 percent of women are low in iron and vegetables are usually not the worst, but rather they are “sporadic meat eaters” who don’t eat meat regularly.
IRON
The second nutrient deficiency that Susie and Leanne often see in their female clients is iron.
“Indeed, about 25 percent of Australian women have low-iron stores, and it’s not the vegetarians with the biggest problems,” Susie said.
Instead, she highlights “sporadic meat eaters” as the people most likely to be iron deficient.
“These are busy women who might eat a steak in the pub once a week, but the rest of the time prefer lighter food such as fish or even vegetarian meals.”
The dieticians explained that it is much better that you tackle a little and often with regard to eating red meat, because it is all about giving the body a chance to absorb the stores.
“If you have low-iron stores, you may feel like you’ve been hit by a bus,” Susie added.
To boost your iron levels, dieticians recommend a small 70-gram serving three or four times a week, rather than a large portion every now and then.
“A lean cutlet or a lean sausage or a little ground beef on your baked potato 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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