Which leafy greens are best for boosting iron in Indian dishes?

Question

Understand how iron pans can naturally boost the iron in your meals.

Answer 1

Cooking in iron cookware, especially with acidic foods and for longer durations, can increase the iron content in food as iron leaches from the cookware into the food. This is because the iron in the cookware reacts with the food, particularly when moisture and acidity are present.

Detailed Explanation:

Iron cookware is made of iron, a reactive metal. When food is cooked in it, especially foods that are acidic (like tomato sauce, lemon juice, or vinegar), the acid reacts with the iron in the pan. This reaction causes iron atoms to detach from the cookware and dissolve into the food. The longer the food cooks and the more acidic it is, the more iron will leach into the food. This process is a natural form of iron fortification. The amount of iron transferred depends on several factors, including the type of food, the cooking time, the age and condition of the cookware, and the amount of moisture present. Foods with high moisture content also facilitate the transfer of iron.

Pro Tip:

To maximize iron absorption from food cooked in iron cookware, consume it with foods rich in Vitamin C (like citrus fruits or bell peppers). Vitamin C enhances the body's ability to absorb non-heme iron, the type of iron found in plant-based foods and iron cookware.