Calcium and iron: Dietitians Susie Burrell and Leannr Ward reveal the number one nutrient deficiency

Leading dietitians have advised how to boost calcium and iron levels, which are the most common nutrient deficiencies among Australian women.

Leanne Ward, from Brisbane, and Susie Burrell, from Sydney, are the co-hosts of the hugely popular ‘Nutrition Couch’ podcast, which aims to dispel myths around dieting and eating healthy and explain how you can produce the best results.

In a recent episode, the health professionals said robust calcium and iron levels were vital for healthy bones and increased energy levels.

Leading dietitians have detailed why calcium and iron are the most common nutrient deficiencies in Australian women, and how you can boost your levels to improve your health

Leanne said many of her clients 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 most of her clients are deficient in.

‘Years ago, we wouldn’t have had to think about being deficient in something like calcium, but due to the different diets out there, the different intolerances and various “health halos”, I see a lot of people who don’t get enough calcium,’ she said.

‘Calcium is just so important for females. You have really high requirements when you’re in your teens, as you’re growing and laying down those strong foundations.

‘Then, for women in the age 19-50 age group, you need 1000mg of calcium per day – which amounts to three or four serves.’

Once you hit age 50, Leanne explained that this jumps to 1200mg a day or four serves, while breastfeeding mothers need 1300mg a day.

‘If you’re not getting that from your diet, your body will pull it from your bones and from your teeth because bub needs it and will seek it from anywhere,’ she said.

If you don’t want to eat dairy but want calcium, Leanne said foods like tofu, baked beans (pictured) and soy beans are great options

When it comes to boosting your calcium, by far the easiest thing to do is opt for dairy options.

Foods like milk, yoghurt and cheese are excellent sources of calcium, and if you drink plant-based milk, you should make sure that it is fortified with calcium – ideally 250-300mg per cup.

Otherwise, sardines and tuna with edible bones provide excellent sources of calcium, as do soy beans, 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 in, and you may need to use a supplement,’ Leanne said.

The dietitians always recommend a food-first policy where possible, however.

Susie and Leanne (pictured) said that 25 per cent of women have low iron stores, and veggies aren’t usually the worst but rather it’s ‘sporadic meat eaters’ who don’t eat meat regularly

IRON

The second nutrient deficiency that Susie and Leanne see often among their female clients is iron.

‘Indeed, some 25 per cent of Australian women have low iron stores, and it’s not the vegetarians with the biggest issues,’ Susie said.

Instead, she highlights ‘sporadic meat eaters’ as the people most likely to be lacking in iron.

‘These are busy women who might have a steak at the pub once a week, but the rest of the time they prefer lighter food like fish or even veggie meals.’

The dietitians explained that it’s far better you channel a little and often approach with regard to your red meat eating, as it’s about giving the body the opportunity to absorb the supplies.

‘If you have low iron stores, you might feel like you’ve been hit by a bus,’ Susie added.

To boost your iron levels, the dietitians recommend a small 70 gram serving three or four times a week instead of the occasional big serve.

‘A lean cutlet or a lean sausage or a little bit of mince on your jacket potato are all good options,’ Susie said.

‘Spread it out as much as possible to give your body the chance to absorb it.’

To find out more about The Nutrition Couch, you can follow the Instagram page here.

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