Iron is an important nutrient in our body that helps in the growth of cells, keeps you energetic and promotes skin, hair and overall health. Nutrient deficiencies cause dizziness, fatigue, sleep apnea, and more. That is why, you will find that health experts are emphasizing on including iron-rich foods in your diet to stay well-nourished. Now, just a Google search will show you a long list of foods that can help balance iron levels in the body. But do you know that your cooking techniques also play an equally important role in this scenario? The utensils you use on a daily basis also define what your health profile will look like. Wonder how? Take iron utensils for example. According to celebrity nutritionist Rujuta Diwekar, “Cooking in an iron pan makes your food rich in iron.” let’s take a closer look.
How do iron utensils help increase iron levels in your body?
Iron utensils have been in use since ancient times, but only now have people become more aware of its benefits. When food is heated in an iron vessel, it reacts and absorbs some of the iron from the vessel, thereby strengthening its goodness. According to a comparative study published in the Journal of the American Dietetic Association, researchers studied the iron content of 20 different types of foods before and after cooking them in an iron pan. It was found that about 90 percent of foods contained more iron when cooked in iron cookware.
Also read: Beyond Spinach: 5 Delicious Iron-Rich Foods You Should Try
Another research published in the journal PLOS One found some evidence that using iron cookware reduces the risk of iron deficiency and anemia in children. However, it was also found that the effect of iron absorption in these cases depends on your age, size of the vessel and the type of food you are cooking. For example, it is suggested not to cook acidic food in iron utensils as it may cause a reaction and destroy the nutrients in the food.
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Remember the dos and don’ts when using iron cookware:
– Never use acidic ingredients:
Cooking lemon, vinegar, or anything that is acidic in nature in an iron vessel can spoil the quality of food. In fact, it can add a metallic taste to food.
– Do not keep food on iron pan after cooking:
While cooking food in an iron pan increases the goodness of the food, keeping it like that for a long time can destroy all the goodness. Iron tawa retains heat for a long time, which is why food continues cooking even after turning off the gas. And as we know, overcooking destroys the nutrients in the food and also increases the chances of it burning.
– Always heat the pan:
To cook food easily, it is important to keep the iron pan hot. Food sticks to the pan without seasoning, ruining the final product. All you have to do is apply some oil on the pan and heat it well.
– Wash it gently:
Avoid using harsh scrubs while cleaning iron utensils. This can spoil the seasoning, making it difficult for you to cook your next batch of recipes. The best way is to sprinkle a little salt along with a little baking soda on the pan and rinse thoroughly.
Now that you know about the goodness of iron cookware, we suggest you take it out of the kitchen and start using it while keeping all the precautionary measures in mind. Happy and healthy cooking, friends!
