Nutrition

When you cook with it, do you actually get iron out of a cast iron pan?

Unlocking the Iron: Cooking with Cast Iron Pans Boosts Your Intake

So the question is, when you cook in a cast iron pan, do you actually get some of the iron from the pan? And there's really two sides to this, but the short answer is yes, you do. The longer answer is it really depends on quite a few variables, as do many things in science and nutrition, right? So a 2021 systematic review study found that there were 14 studies, I think, included in this review, and most of them showed an increase in hemoglobin in the people consuming food from a cast iron pan. Four of those studies found substantial increases in hemoglobin, which would be a marker for iron in the body. So yes, there is an increase. Now, what the variables are include things like how old the cast iron pan is. With older pans, there's less iron transferred to the food. Another thing would be how long the item was cooked. So if you're making like a spaghetti sauce or a stew and you're stirring it and cooking it for a long time, then more iron would go into your food. Also, if you have an acidic ingredient like tomatoes in the food that you're cooking in the cast iron pan, you will usually get more iron migrating into that food from the pan. Other things can impact this as well, including how much the food is stirred and also like a surface area part. So the smaller the pieces of food, the more likely they are to come in contact with some of the iron. So that does impact. And lastly, it's important to realize that the iron you're getting from the pan is non-heme iron, meaning it's not from an animal source. So there's no blood involved there. It's less absorbed by us, but it is very plentiful in the food supply.

Yes, you do get some iron from cooking in a cast iron pan. The amount of iron transferred depends on variables such as the age of the pan, how long the food is cooked, if an acidic ingredient is included and more. The iron is non-heme iron, meaning it's not from an animal source.

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When cooking with a cast iron pan, you do get some iron from the pan. However, there are several variables to consider. A systematic review study in 2021 found that most of the included studies showed an increase in hemoglobin, a marker for iron in the body, in people consuming food from a cast iron pan. Some studies even reported substantial increases in hemoglobin.

The variables that affect the amount of iron transferred to the food include the age of the cast iron pan. Older pans tend to transfer less iron. The duration of cooking also matters. Longer cooking times, such as when making spaghetti sauce or stew, allow more iron to migrate into the food. The presence of acidic ingredients like tomatoes in the food can also increase iron migration from the pan. Stirring the food and the surface area of the food can impact iron transfer as well. Smaller food pieces have more contact with the iron.

It's important to note that the iron obtained from the pan is non-heme iron, which is not from an animal source. Non-heme iron is less absorbed by our bodies but is still abundant in the food supply.

What is a question that someone should ask themselves when wanting to change for the better?

Embrace discomfort: The key to personal growth

What is a question that someone should ask themselves when wanting to change for the better? I'll start out by saying the question you should not ask yourself is, Am I ready? Because what does ready mean? Does ready matter? You can get a long ways on a habit change or a behavior change without feeling ready. In fact, probably you should do things when you don't feel ready. Because if you sit around waiting for ready, then you might never do it. I always think that is just procrastination that's dressed up like perfection. You're waiting so you can be perfect. No one expects perfect. Okay, so what is the question that someone should ask? I think someone should ask, Am I willing to be somewhat uncomfortable during this process? Am I willing to be uncomfortable? It doesn't mean to be painful or horribly uncomfortable, but you do have to rectify in your own brain the fact that change is discomfort in many cases. Getting used to new things is uncomfortable. It can be scary. There can be some fear involved. There can be self-doubt. Those are all aspects of discomfort. If you aren't willing to be somewhat uncomfortable, then I'm guessing that you probably aren't going to make those changes. You have to go out on that discomfort limb to get anywhere.

The question someone should ask themselves when wanting to change for the better is, "Am I willing to be somewhat uncomfortable during this process?"

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When wanting to change for the better, a question someone should ask themselves is, Am I willing to be somewhat uncomfortable during this process? It's important to avoid asking if you're ready, as readiness is subjective and can become an excuse for procrastination. Waiting for readiness can lead to never taking action. Instead, acknowledge that change often involves discomfort. It doesn't have to be painful or overwhelming, but adjusting to new things can be uncomfortable, scary, and accompanied by self-doubt. If you're not willing to embrace some level of discomfort, it's unlikely that meaningful changes will occur. Stepping out of your comfort zone is necessary to progress and grow.

What should I put in my water to enjoy it more?

Infuse Your Water: Enhancing the Taste for Maximum Enjoyment

What should I put in my water so I can enjoy it more? One of my favorite questions and a good one. So a lot of people don't like the taste of plain water. I'm not one of those. I love plain water, but here are some ideas for you if you are one of those people. So infusing water, that basically means you're adding things to it and letting those ingredients sit in plain water and then you strain those ingredients out and drink the water. So a lot of people infuse water right in a water bottle or you could do it in a pitcher and they use things like fruit, grapes, berries, slices of citrus, whatever kind of fruit you like and if you let it sit there for six, eight, ten hours or up to a day, then usually that makes the water taste a lot better. You could also use fresh herbs, things like basil or dill or mint can be added and mixed nicely actually with some of the fruits and make a really nice tasting water. Very refreshing on a hot day. You can also do the same thing with something like a cinnamon stick or a couple of cloves. Make sure you strain that out and often those don't need as long of an infusion time to add flavor. Also you can simply throw in some frozen fruit as an ice cube for your water and that will help you enjoy it more. It lends a little taste and you can also just eat the fruit after. Fresh fruit you could do the same with and also you can freeze some fruit juice in an ice cube tray which would end up being a really juicy ice cube that only adds a couple of tablespoons of juice to your water. You can also mix some seltzers with plain water and just stretch that out or mix some regular fruit juice with plain water. There's a lot of different tastes you can create so give it some experimentation and I think you can find something that you'll really like. Good luck!

You can infuse water with fruits, herbs, and spices to make it more enjoyable. Another option is to add frozen fruit juice cubes or mix it with regular fruit juice or seltzer water. Experiment with different tastes to find something you like.

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To enjoy water more, one option is to infuse it with various ingredients. Many people add fruit like grapes, berries, or slices of citrus to their water and let it sit for several hours or even a day before straining and drinking it. Fresh herbs like basil, dill, or mint can also be added for a refreshing flavor, and spices like cinnamon sticks or cloves can be used as well. Adding frozen fruit as ice cubes provides taste and can be eaten afterward. Freezing fruit juice in an ice cube tray creates juicy ice cubes that add flavor to water. Another idea is to mix seltzers or regular fruit juice with plain water for different tastes. Experimentation is key in finding what you enjoy. Good luck in discovering your preferred way to enhance your water!

Bloating, discomfort, acid reflux: signs of overeating

How do I know when I'm overeating? Well, most people are pretty familiar with the feeling of being too full or overeating. And when we eat, our stomach expands. And when we overeat, it expands more than typical. And you can really feel that if you're paying attention by the way your clothes fit, your pants or your belt might feel tight, your stomach might feel bloated. You might feel like everything's just, there's discomfort and it's really not a great feeling. Another way that you can tell if you're overeating is if you are getting any acid reflux afterward. Where people call that heartburn, but acid reflux is the hydrochloric acid in your stomach coming back up your esophagus. And it is painful. If you're getting that, that can be a sign that you have overeaten. And then of course, if you're gaining weight, then you are probably overeating. So those are a few ways you can tell. Of course, everybody needs to know their own body and their own way that they feel their food and how they digest their food in order to truly know this.

You can tell if you're overeating by feeling bloated, noticing that your clothes fit tighter, having acid reflux or heartburn, and gaining weight. Pay attention to how your body feels after eating to really understand when you're overeating.

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How do I know when I'm overeating? Well, there are a few signs to look out for. Firstly, most people are familiar with the feeling of being too full or overeating. When we eat, our stomach expands, but when we overeat, it expands more than usual. Pay attention to how your clothes fit, as tightness in your pants or belt can indicate overeating. You may also experience bloating and discomfort in your stomach.

Another sign of overeating is if you experience acid reflux or heartburn. This occurs when the hydrochloric acid in your stomach flows back up your esophagus, causing pain and discomfort.

Lastly, if you notice that you are gaining weight, it's likely that you are overeating. It's important to listen to your body and understand how you feel after eating in order to determine if you are overeating.

Remember, everyone's body is different, so it's essential to be aware of your own body's signals and digestion patterns to truly know if you are overeating.

Are there specific fruits or vegetables that you would recommend buying frozen over fresh?

Buying Frozen vs Fresh: When it Makes Sense

Are there specific fruits or vegetables that you would recommend buying frozen over fresh? Yeah, there are certain products, but I mostly think buying frozen over fresh is not so much about the individual foods themselves, but more about the state of availability in your area. And if you live in a place where you don't have access to a wide variety of fresh fruits and vegetables, then buying frozen absolutely makes the most sense for you. Another way to approach that is when things are out of season, but I still really want them, then I would look towards buying them frozen because they will be available, more likely to be available. And also, sometimes the pricing is really good for frozen. So it can be a reflection of whether you have access to the fresh or whether you can afford the fresh. There is no shame in buying frozen fruits and vegetables. I would guide you to buying things like berries when it's not the local berry season. Buy those frozen. They are just as good. And also, make sure you're not getting frozen vegetables that have added sauces and sugars because we just don't really need those. And you can find plain versions that would do you a lot better nutritionally.

Frozen fruits and vegetables are a great option if you don't have access to fresh produce or if something is out of season. Be sure to avoid frozen options with added sauces or sugars.

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When it comes to specific fruits or vegetables that I would recommend buying frozen over fresh, it's more about availability and personal circumstances. If you live in an area with limited access to a variety of fresh produce, buying frozen can be a practical choice. Additionally, when certain foods are out of season but you still want them, frozen options are more likely to be available. Frozen fruits and vegetables can also be more affordable at times. There's no shame in opting for frozen options. For example, buying frozen berries when they're not in season locally is a good choice as they remain just as nutritious. However, it's important to avoid frozen vegetables with added sauces and sugars since they're unnecessary. Look for plain versions that offer better nutritional value.

Can you provide any specific tips or tools for tracking what you eat?

Tips and tools for tracking what you eat

Can you provide any specific tips or tools for tracking what you eat? I would suggest first that you figure out or think about why you want to track exactly what you're eating. Make sure you know what you're looking for. Are you looking to just track the number of days that you eat breakfast? Or are you looking for a tracker that gives you information on macros or calories? Those characteristics will really define what kind of tracker you're looking for. If you are looking for something very simple, you can often do it just with paper and pencil. For instance, if you just want to track the time of day that you're eating, you can write that down yourself. You can also look online for free food tracking pages that you can print off and duplicate for yourself if you want to go that route. Again, there are free and paid apps. Things like Loseit or MyFitnessPal. They are not perfect. They have mistakes in them, so you just need to be careful when you're tracking your food and not really expect it to be the be-all, end-all of perfection for calories and things like that. Those would be some suggestions. Again, you don't have to track your food. You might just want to track your habits around eating food.

Depending on what you want to track, you can either use paper and pencil or look for free/paid apps such as Lose It or MyFitnessPal. However, do not expect these apps to be perfect when it comes to calories and macros. You may also just want to track your habits around eating food.

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For tracking what you eat, it's important to first consider why you want to track in the first place. Clarify what you're looking for in a tracker. Are you interested in simply monitoring the number of days you eat breakfast, or do you want a tracker that provides information on macros or calories? Understanding your specific needs will help determine the type of tracker that suits you best.

If you prefer a simple approach, tracking can be done with pen and paper. You can jot down the time of day you eat and create your own tracking system. Additionally, there are free food tracking pages available online that can be printed and used to monitor your meals.

There are also various free and paid apps available, such as Loseit or MyFitnessPal, which offer more comprehensive features. However, it's important to note that these apps may contain errors, so it's wise to approach them with caution and not expect them to be flawless when it comes to calorie counting.

Remember, tracking what you eat is optional. You might choose to focus on tracking your eating habits instead of every single food item consumed.

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Kitty Broihier, MS, RD is an experienced food industry professional, author, and freelance writer. She holds a BS in Dietetics from Michigan State University and a MS in Nutrition Communications from Boston University. She has worked as an editor at Good Housekeeping and in public relations for an international food company. She is currently an adjunct instructor in the Nutrition and Dietetics Department at Southern Maine Community College and has held numerous volunteer positions on the board of the Maine Academy of Nutrition and Dietetics, including two terms as President, State Delegate to the Academy of Nutrition and Dietetics, Public Relations Chair, and Education Chair.

Neither AnyQuestion nor its Experts provide medical advice, diagnosis or treatment or otherwise provide professional healthcare services.