Is it healthy for cooking with cast iron cookware？

Iron is one of the essential elements that make up the human body, and its function to the human body is manifested in many aspects. For example, iron is involved in the transportation and storage of oxygen. Hemoglobin in red blood cells is a carrier for transporting oxygen; Iron is a component of hemoglobin, combined with oxygen, transported to every part of the body for people to breathe and oxidize to provide energy, digest food, and obtain nutrients; Iron deficiency can affect the human body, The biggest impact on health and development is iron deficiency anemia.

If you’ve been considering spending on cookware, it might be right. Not only can it use from roasting meat and vegetables to baking bread and slow-cooking stews, but whatever you cook in your cast iron cookware can actually increase your iron daily intake.

HOW MUCH MORE?

Researchers found that compared to cooking in non-stick pans, you can get as much as 16% more iron from cast iron cookware. But not all foods end up getting the same iron boost. Other factors that boost the iron content of foods include longer cooking time, frequent stirring, and using a newer iron skillet.

Acidic foods that have a higher moisture content, such as applesauce and spaghetti sauce, absorb the most iron. Acidic foods absorb the most iron, likely because vitamin C enhances iron absorption.

HOW MUCH IRON DO WE NEED?

Iron intake needs depend mostly on age, sex, and pregnancy status. For an adult men is 8.7 mg a day, while it’s 18 mg a day for women and 27 mg a day for women over 50. While cast iron cookware can offer a healthy way of contributing iron to meals, but absorption is influenced by many factors, including ingredients, age, preparation technique, as well as cooking time.

Like everything, too much or too little is bad for you. You can use cast iron cookware according to your own situationIron or you can obtained iron intake through a balanced diet. But your skillet shouldn’t be a substitute for eating iron-rich foods.

TOP FOOD SOURCES OF IRON

Even though iron deficiency is common, iron is commonly found in many foods, so in addition to considering cast iron cookware, consider making an effort to stock your plate with some top sources to prevent iron deficiency, such as: red meats, breakfast cereals, dark chocolate, spinach, tofu, Blackstrap molasses, Dried apricots, sesame seeds, pumpkin seeds, spinach, mushrooms, asparagus,  legumes, grains, bread,  beef, chicken liver, chicken, turkey, veal, ham, sardines, oysters, and mussels and so on.

Remember that Vitamin C boosts iron absorption, so you can combine Vitamin C with sources of iron increases the amount of iron available to the body. And certain vegetables inhibit iron absorption. You should avoid combining these foods and drinks with iron-rich foods.

It’s important to have any iron deficiency properly diagnosed and monitored. Sometimes iron supplements are necessary, but with a diet rich in iron, it’s often possible to avoid them. If you think you may be deficient in iron, ask your doctor or dietitian before adding an iron supplement to your routine.