Health benefits of cast iron: Discover why cast iron cookware is a healthier choice, offering long-term health benefits and a better cooking experience.

Health benefits and reasons to use cast iron cookware

I grew up in the Teflon era. It took me years to find out that most non-stick surfaces (and especially Teflon) are actually very harmful to our long-term health. When I first started cooking in cast iron about 3 year ago, it felt very foreign to me. But I grew to like it and I have learned a lot since then. I still don’t feel like a cast iron expert by any means, but I am slowly getting there. If you are on the fence about switching out your cookware out for cast iron or maybe you’re just curious what all the hype is about, this post is for you. I also include instructions on how to season a brand-new cast iron pan at the very end!

Health Benefits of using Cast Iron Cookware

Using cast iron cookware offers several health benefits, making it a valuable addition to your kitchen. Here are some key health benefits:

1. Increased Iron Intake:

Iron Content of Food: Cooking with cast iron pans can increase the iron content of your food. This is beneficial for those with iron deficiency anemia.
Iron Absorption: Leafy greens and tomato sauce cooked in cast iron can absorb small amounts of iron. This can boost your daily intake of this essential mineral.

2. Safe and Non-Toxic:

Non-Stick Coatings: Unlike nonstick pans, cast iron cookware is free from harmful chemicals like perfluorooctanoic acid (PFOA) found in non-stick coatings, preventing potential health risks like liver damage.
Non-Toxic Surface: Cast iron pans do not leach chemicals into your food, making them a healthy way to cook.

3. Improved Non-Stick Properties:

Natural Non-Stick Surface: With proper seasoning, cast iron develops a natural non-stick surface without the need for chemical coatings.
Healthier Cooking: This allows for cooking with less oil, contributing to a lower calorie intake and healthier meals.

4. High Heat Tolerance:

Retains Heat: Cast iron cookware retains and distributes heat evenly, reducing the need for cooking at high temperatures, which can preserve the nutrients in your food.
Safe High-Temperature Cooking: It can be used for high-heat cooking methods like searing, which can help lock in nutrients and flavors.

5. Versatility and Durability:

Long-Lasting: Cast iron cookware is extremely durable and can last for generations if properly maintained, reducing the need for frequent replacements and potential exposure to new cookware materials.
Versatile Cooking Methods: It can be used on various heat sources, including stovetops, ovens, and campfires, making it a versatile tool for healthier cooking options.

6. Chemical-Free Maintenance:

Easy Cleaning: Cleaning cast iron typically involves just hot water and a brush, avoiding the need for harsh chemical cleaners that can leave residues on your cookware.

7. Encourages Home Cooking:

Homemade Meals: Using cast iron cookware often encourages home cooking, which is generally healthier than eating out or consuming processed foods.

8. Adds Flavor to Food:

Enhanced Flavor: The seasoning on cast iron can add a depth of flavor to your dishes that non-stick pans can’t, making healthy food more enjoyable.

Reasons for Using Cast Iron Skillets or Cooking

Durability and Longevity:

Test of Time: Cast iron cookware is known for its durability and longevity, often lasting for generations with proper care.
Yard Sales: High-quality cast iron can often be found at affordable prices in yard sales and second-hand stores, making it a cost-effective option.

Excellent Heat Retention:

Even Cooking: Cast iron provides excellent heat retention and distribution, ensuring even cooking and reducing hot spots.
Perfect Sear: It is perfect for achieving a great sear on meats and vegetables, enhancing the flavor and texture of your dishes.

Versatility:

Various Types of Cookware: Cast iron is available in various forms like skillets, dutch ovens, and pots, making it suitable for different culinary adventures.
Culinary Adventures: It can be used on multiple heat sources, including stovetops, ovens, and open flames, adding versatility to your kitchen tools.

Health Benefits:

Heme Iron: The iron from cast iron cookware is heme iron, which is easily absorbed by the body.
Iron Deficiency: Regular use of cast iron can help prevent iron deficiency anemia, as noted in studies by the Journal of the American Dietetic Association.

Affordability:

Affordable Prices: Compared to stainless steel and non-stick cookware, cast iron is often available at more affordable prices.

Enhances Flavor:

Delicious Foods: Cast iron can enhance the flavor of your dishes, giving them a unique taste that non-stick or stainless-steel pans can’t replicate.
Well-Seasoned Cast Iron Skillet: A well-seasoned cast iron skillet develops a natural non-stick surface, adding depth to the flavor of your food.

Promotes Healthy Cooking:

Little Oil: A well-seasoned cast iron pan requires little oil for cooking, promoting healthier meals.
Vitamin C: Cooking acidic foods like tomato sauce and lemon juice in cast iron can help release iron, improving its nutritional value.

Supports Traditional Cooking:

Southern Cook: Cast iron is a popular choice among traditional and southern cooks, valued for its versatility and ability to produce delicious foods.
Home Cooks: It is a favorite among home cooks and professional chefs alike for its reliability and performance.

Sustainable Choice:

Stahl Kitchens:Stahl kitchens and other sustainable cooking movements endorse cast iron for its eco-friendly properties and long lifespan.
Developmental Problems: Avoiding non-stick cookware reduces exposure to harmful chemicals that can cause developmental problems.

Easy Maintenance:

Proper Care: With proper care and regular seasoning, cast iron can be maintained easily and keep performing at its best.
Initial Seasoning: The initial seasoning process creates a non-stick surface, making it a good idea for everyday cooking.

FAQ

Yes. Cooking with cast iron can increase the iron content of your food, especially when cooking acidic foods like tomato sauce or dishes with lemon juice, which can help release more iron into the food.

Healthier Alternative. Cast iron cookware does not have non-stick coatings that can contain harmful chemicals like PFOA (perfluorooctanoic acid) found in many non-stick pans. This makes cast iron a safer and healthier option.

Potentially Yes. Cooking with cast iron can help increase your dietary iron intake, which can be beneficial for those with iron deficiency anemia, especially if you consume foods cooked in cast iron regularly.

Natural Non-Stick Surface. A well-seasoned cast iron skillet provides a natural non-stick surface without the need for synthetic coatings. This allows for cooking with less oil, promoting healthier meals.

Generally Safe. While iron does leach into food, it is usually in small amounts that can be beneficial, especially for those needing to increase their iron intake. However, people with conditions that require them to limit iron intake should consult a healthcare provider.

Enhanced Flavor. Cast iron can enhance the flavor of your food by providing excellent heat retention and creating a perfect sear on meats and vegetables. The seasoning on the cast iron can also add a unique taste to your dishes.

Yes. Using cast iron can promote a healthy diet by reducing the need for cooking oils, avoiding harmful chemicals found in some non-stick pans, and increasing iron intake from food.

Mostly Yes. Cast iron is safe for most foods, but highly acidic foods can strip the seasoning if cooked frequently. It’s important to maintain the seasoning to keep the pan non-stick and prevent rusting.

Essential. Proper care, including regular seasoning and avoiding soaking the pan in water, is crucial to maintaining the health benefits and longevity of cast iron cookware. Well-maintained cast iron provides a durable, non-toxic cooking surface.

Iron Intake. Unlike stainless steel, cast iron can increase your iron intake through cooking. Both types of cookware are durable and safe, but cast iron offers the additional benefit of potentially improving iron levels in your diet.

Yes. Cooking in cast iron, especially with acidic ingredients like tomatoes or lemon juice, can enhance the absorption of iron from the cookware into your food, making it an effective way to boost dietary iron intake.

Reduced Chemical Exposure. Long-term use of cast iron reduces exposure to harmful chemicals from non-stick coatings, provides a steady increase in dietary iron, and promotes healthier cooking habits due to its excellent heat retention and natural non-stick properties.

How to Season a Cast Iron Pan

Seasoning a new cast iron pan is essential to maintain the non-stick properties in the long run.

What You’ll Need:

small rag or sponge
oil of choice (I use olive or canola oil)
cast iron pan or skillet

Instructions

Preheat your oven to 400F (200C)
Using a small rag or sponge, apply a liberal amount of oil to your pan and spread it across all surfaces.
Place in the preheated oven for 1 hour.
Remove from the oven, allow to cool slightly, and then repeat.
Repeat this process three times. After that, your new pan will be ready for use!

Notes:

Repeat this process anytime you feel like your cast iron pan is starting to stick again.

How to Season a Cast Iron Pan

Seasoning a new cast iron pan is essential to maintain the non-stick properties in the long run.

Materials

small rag or sponge
oil of choice (I use olive or canola oil)

Instructions

Preheat your oven to 400F (200C)
Using a small rag or sponge, apply a liberal amount of oil to your pan and spread it across all surfaces.
Place in the preheated oven for 1 hour.
Remove from oven, allow to cool slightly, then repeat.
Repeat this process 3x. Then, your new pan is ready for use!