A dietitian has revealed what happens when you specify important food groups, such as seafood and red meat, for a trendy & # 39; elimination diet & # 39; like Paleo or gluten free to follow.
Dietitian Susie Burrell, from Sydney, said that if you give up dairy, red meat, seafood or poultry, you can expect serious health effects for your body – ranging from acne to brittle bones and weakened immunity.
& # 39; If you cut something out of your diet, you must replace the forbidden food with something else to make sure you don't miss anything that the body really needs to keep it healthy in the long term & # 39 ;, Susie wrote her blog.
Sydney-based dietitian Susie Burrell (photo) said that if you give up dairy, red meat, seafood or poultry, you can expect that this will affect your body
Susie warned that giving up milk and other dairy products (stock image) can lead to brittle bones and osteoporosis
More people than ever have dumped traditional cow's milk and dairy in favor of soy, oats, almond and other alternative varieties.
But Susie warned that giving up milk and other dairy products means not only denying your body the vital calcium content, but also other important nutrients such as magnesium, vitamin B12, phosphorus, protein, vitamin D and vitamin A.
Vitamin B12 deficiency can lead to liver and kidney failure and heart disease, while magnesium deficiency can lead to osteoporosis.
& # 39; Because dairy is such a rich natural source of calcium, it is very difficult for adults to get the 800-1000 mg of calcium they need every day for healthy bones without dairy in the diet, & # 39; said Susie.
Nut milk and soy products can be fortified with calcium, but it is rarely enough for the required daily amount.
Calcium deficiency can mean brittle bones in later years, by which time Susie said you can't do much about it.
If you no longer want to give dairy products, the dietitian explained that you should make sure that you opt for & # 39; nut or grain-based milk enriched with calcium & # 39 ;.
You can also take a calcium supplement to ensure that you receive 800-1000 mg of calcium every day.
The dumping of dairy products can lead to: Brittle bones and osteoporosis.
Alternative sources: Milk based on nuts or grains that is enriched with calcium or a calcium supplement.
There may be a number of reasons why you choose not to include red meat (photo) in your diet, but this means that you are one of the & # 39; richest natural sources of iron & # 39; eliminates
There may be a number of reasons why you choose not to include red meat in your diet, but this means that you are one of the & # 39; richest natural sources of iron & # 39; eliminates.
& # 39; Although white meat, eggs, whole grain and leafy vegetables do contain some iron, the reality is that this iron is relatively poorly absorbed compared to that in red meat, & # 39; said Susie.
Low iron levels are relatively common in women, Susie said, with up to 25 percent of us fighting against it.
She said that low iron can lead to feelings of tiredness, shortness of breath and low immunity.
& # 39; While vegetarians adjust over time and become more efficient at taking their iron from plant foods, it is usually those who occasionally consume red meat and are at a higher risk of developing iron deficiency because their bodies are used to absorbing iron from animal sources, & said Susie.
If you throw red meat, the dietician said that you should look for iron-rich foods in every meal and snack, so you get the required daily dose of 18 mg per day.
Good examples of iron-rich foods that are not meat include tofu, tempeh, lentils, Brazil nuts, cashews, spinach, potatoes, and mushrooms.
The dumping of red meat can lead to: Fatigue, shortness of breath and low immunity.
Alternative sources: Tofu, tempeh, lentils, brazil nuts, cashews, spinach, potatoes and mushrooms.
If you miss zinc, which can be found in shellfish, including mussels (photo) and oysters, you can get acne or a weakened immune system.
FISH AND SEAFOOD
Susie said that seafood, including all fish and crustaceans, & # 39; extremely good & # 39; for us.
High in protein, rich in nutrients and relatively low in calories, she said the two most important nutrients that you miss when you discard fish are omega-3 fats and zinc.
Fatty fish such as salmon, sardines and fresh tuna are one of the few natural foods where you can find omega 3, while oysters, mussels and shellfish are packed with zinc.
& # 39; Zinc is crucial for hormone production, the immune system and good skin, & # 39; said Susie.
If you miss zinc, you can get acne or a weakened immune system.
& # 39; The other less frequently mentioned nutrient we get from our seafood is iodine, & # 39; said Susie.
& # 39; This is notoriously low on Australian soil and iodine is linked to long-term thyroid function. & # 39;
If fish or shellfish are not your thing, a zinc or omega 3 supplement may be needed.
The disposal of fish and seafood can lead to: Bad skin, poor hormone production and weakened immune function.
Alternative sources: Zinc and omega 3 supplements.
WHITE MEAT AND POULTRY
White meat, including chicken and turkey, is not as nutritious as red meat, but it does contain vital sources of protein, vitamin B6, selenium and vitamin B12 that we all need to function.
Selenium is an important mineral and empty levels can lead to infertility, muscle weakness, hair loss and mental fog.
If your body contains very little vitamin B6, you may get anemia, which is not enough red blood cells – which means that you are tired and weak.
& # 39; If you still use eggs and / or dairy products, you will get tired of these vitamins and minerals, & # 39; said Susie.
But it is worth bearing in mind that lean chicken and turkey meat is rich in protein, which can mean weight loss, muscle weakness and lethargy when exhausted.
Poultry dumping can lead to: Weight loss, muscle weakness and lethargy.
Alternative sources: Eggs and / or dairy products.
& # 39; Eggs are nutritious foods that contain more than 20 essential vitamins and minerals, including good quality proteins, good fats and vitamins A and E, & Susie said (stock image)
While eggs fall under the dairy category, Susie has revealed that eliminating them from your diet has such an effect that they are worth their own section.
& # 39; Eggs are an extremely nutritious food that contains more than 20 essential vitamins and minerals, including high-quality proteins, good fats and vitamins A and E, & # 39; she said.
You can get many of these vitamins and minerals from other foods, but the only exception is selenium, a powerful antioxidant that plays a key role in cell health and is found in very few foods, including eggs and Brazil nuts.
For example, an egg provides a quarter of your daily requirement of selenium.
In addition to infertility, muscle weakness, hair loss and mental fog, depleted selenium can lead to a weakened immune system.
If you cut eggs, Susie recommends that you still eat poultry and lots of good fats.
Cutting eggs can lead to: A weakened immune system.
Alternative sources: Supplements for poultry and / or vitamin D.
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