Emilie Meyer
Cooking with cast iron can be a natural and convenient way to boost your iron intake. The iron content in food cooked in cast iron pots and pans can increase by up to 16% compared to food cooked in non-iron cookware. Acidic foods with higher moisture content, such as applesauce and tomato sauce, are more likely to absorb iron. However, it's important to note that the iron from cast iron cookware is non-heme iron, which is not as easily absorbed by the body as heme iron found in animal-based foods. While cooking with cast iron can be a great way to supplement your iron intake, it's unlikely to meet all your iron needs, so be sure to maintain a balanced diet that includes a variety of iron-rich foods.
| Characteristics | Values |
|---|---|
| Can you absorb iron through a cast iron pan? | Yes |
| How much iron can be absorbed? | Up to 16% increase in dietary iron content |
| What foods absorb the most iron? | Acidic foods with high moisture content, such as applesauce, spaghetti sauce, tomato sauce, chilli, and scrambled eggs |
| What foods absorb less iron? | Dry, non-acidic foods like pancakes, rice, green beans, hamburgers, corn tortillas, cornbread, and liver with onions |
| Is the iron from cast iron pans beneficial? | Yes, it can help boost dietary iron intake, especially for those who are iron deficient. However, it is unlikely to meet all iron needs, so a balanced diet with iron-rich foods is still important. |
| Are there any precautions or concerns? | Iron toxicity is possible, especially in children under three, so it is recommended to avoid cooking food for young children in iron pots. Iron can also oxidize fats, making cooking oil rancid, so it is not suitable for deep-frying. |
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What You'll Learn
Acidic foods absorb more iron
Cooking in cast iron pots and pans can increase the amount of iron in your food and, subsequently, your body. This is because individual atoms of iron may flake off or be chemically absorbed by the food you're cooking.
The type of food you cook in cast iron cookware also makes a difference. Acidic foods, such as applesauce, chilli, tomato sauce, stew, and scrambled eggs, are more likely to absorb iron. Dry, non-acidic foods like pancakes, rice, and green beans, on the other hand, don't pick up much iron from cast iron cookware.
This phenomenon has been studied by Y.J. Cheng and H.C. Brittin, who found that acidic foods like applesauce and spaghetti sauce absorbed more iron when cooked in cast-iron pots compared to non-iron cookware.
While cooking with cast iron can increase the iron content of your food, it's important to note that the type of iron absorbed from cast iron cookware may not be as easily utilized by your body as the iron from food sources.
To improve the absorption of iron from your diet, it's recommended to include foods rich in vitamin C or ascorbic acid, such as citrus fruits, peppers, tomatoes, and broccoli, in the same meal as iron-rich foods. Vitamin C acts as a promoting ligand for absorption. Additionally, eating a combination of heme iron (found in animal foods) and non-heme iron (from plant sources) can also increase absorption.
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Moist foods absorb more iron
Cooking in cast iron pots and pans is a great way to increase your dietary iron intake. This is because individual atoms of iron may flake off or be chemically absorbed by the food being cooked. The amount of iron that is absorbed depends on the type of food being cooked. Moist, acidic foods like applesauce, chilli, tomato sauce, stew, and scrambled eggs are more likely to absorb iron. In fact, one cup of these foods can gain about six to eight milligrams of iron when cooked in cast iron cookware. On the other hand, dry, non-acidic foods like pancakes, rice, and green beans do not pick up much iron from cast iron pots.
The reason that acidic foods absorb more iron is that the iron reacts with the acid (which contains hydrogen ions) to form a salt that can be dissolved in water and, therefore, in the moist food. This is similar to how iron reacts with the acid in your stomach to help it be absorbed by your body.
It is important to note that the iron you absorb from cast-iron cookware may not be as easily used by your body as the iron from food sources. However, some studies have shown that cooking in iron pots can increase blood hemoglobin levels and reduce iron deficiency anemia. This may be because the iron from the pots and pans is more easily absorbed by the body when paired with certain foods. For example, eating iron-rich foods alongside vitamin C-rich foods can increase your body's absorption of iron. Therefore, cooking acidic foods, which often contain vitamin C, in cast iron cookware can be a great way to increase your iron intake.
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Iron from cast iron is non-heme iron
Iron is an essential mineral that plays a crucial role in ensuring wellness and optimising physical performance. Low iron levels can lead to fatigue, while excessive iron can increase triglyceride and LDL cholesterol levels. There are two types of dietary iron: heme iron and non-heme iron. Heme iron is derived primarily from animal sources, such as red meat, and is more readily absorbed by the body compared to non-heme iron. Non-heme iron, on the other hand, is predominantly obtained from plant-based sources, including rice, wheat, oats, nuts, fruits, vegetables, beans, and fortified processed foods.
Cast iron cookware can indeed transfer some iron to the food being cooked. This process involves iron atoms flaking off or being chemically absorbed by the food, which then makes its way into our digestive system. While the iron from cast iron cookware is non-heme iron, it can still provide benefits, especially for those who consume mostly plant-based diets or are looking to increase their iron intake.
The amount of iron transferred to food depends on the type of food being cooked. Moist, acidic foods like applesauce, chilli, tomato sauce, stew, and scrambled eggs tend to absorb more iron from cast iron cookware. In contrast, dry, non-acidic foods such as pancakes, rice, and green beans do not pick up significant amounts of iron. It is worth noting that the iron from cast iron cookware may not be as bioavailable as iron from other dietary sources, and its absorption rate is typically lower than that of heme iron.
To enhance the absorption of non-heme iron from cast iron cookware, consuming vitamin C-rich foods alongside meals is recommended. Vitamin C acts as a promoting ligand, significantly increasing the absorption of non-heme iron. For example, drinking a glass of orange juice with a meal can increase non-heme iron absorption by up to six times. Additionally, certain plant-based foods, such as broccoli and bok choy, are excellent sources of both iron and vitamin C, making the iron in these foods more bioavailable.
While cast iron cookware can contribute to iron intake, it is important to note that it should not be solely relied upon to meet iron requirements. A well-balanced diet that includes iron-rich foods, such as red meat, beans, lentils, spinach, and fortified breakfast cereals, is essential. For those at risk of iron deficiency, combining non-heme iron-rich foods with vitamin C can be particularly beneficial. However, it is always advisable to consult with a healthcare professional for personalised advice regarding iron intake and absorption.
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Iron from cast iron may not be easily absorbed by the body
Cooking with cast iron can add significant amounts of iron to your food. Individual atoms of iron may flake off or be chemically absorbed by the food, which can then be absorbed by the body. However, the iron from cast iron is predominantly non-heme iron, which is not as easily absorbed by the body as heme iron, found in animal-based foods. While cast iron can boost dietary iron intake, it is unlikely to meet all iron needs on its own. A balanced diet with a variety of iron-rich foods is essential.
Moist, acidic foods like applesauce, spaghetti sauce, chili, tomato sauce, stew, and scrambled eggs tend to absorb more iron from cast iron cookware. A study found that the iron content in 100 grams of spaghetti sauce increased from 0.6 mg to 5.7 mg after being cooked in a cast iron pot. Another study by Cheng and Brittin in 1991 also confirmed that more acidic foods have a greater propensity to absorb iron.
The amount of iron leached into food from cast iron cookware is relatively small, and it may not be enough to significantly impact the body's iron levels. Additionally, the body may struggle to absorb this form of iron effectively. For example, one person with anemia shared that despite regularly using cast iron cookware, it did not help improve their iron levels. They found more success in increasing their iron intake by adding moringa powder and dried mulberries to their diet, which are high in vitamin C, a nutrient that helps the body absorb iron properly.
While cast iron cookware can increase the iron content of food, it is important to note that not all foods absorb iron well when cooked in cast iron. For example, foods like hamburgers, corn tortillas, cornbread, and liver with onions may not absorb as much iron due to shorter cooking times and less contact with the iron surface. Additionally, cast iron is not suitable for deep-frying as iron can oxidize fats, causing the cooking oil to become rancid.
In summary, while cooking with cast iron can increase the iron content of food, the iron may not be easily absorbed by the body. The type of food cooked and the presence of other nutrients, like vitamin C, play a crucial role in iron absorption. Therefore, while cast iron cookware can be a beneficial supplement to iron intake, maintaining a balanced diet with a variety of iron-rich foods is essential for optimal health.
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Iron from cast iron can help reduce anaemia
Iron is essential for transporting oxygen through haemoglobin in the blood and myoglobin in muscles. A lack of iron in red blood cells leads to iron deficiency or anaemia. Cooking with cast iron can be an easy way to boost your iron intake. The iron content in food cooked in cast iron can increase by up to 16% compared to food cooked in non-iron cookware.
Several studies have found that cooking in cast iron increases the iron content of food. For example, a study published in the Journal of the American Dietetic Association found that the iron content in 100 grams of spaghetti sauce increased from 0.6 mg to 5.7 mg when cooked in a cast iron pot. Another study, published in the Journal of Food Science by Y.J. Cheng and H.C. Brittin, found that commonly eaten acidic foods like applesauce and spaghetti sauce cooked in cast iron pots had higher iron content than the same foods cooked in CorningWare glass dishes.
However, not all foods absorb iron to the same degree. Acidic foods with higher moisture content, such as applesauce, chilli, tomato sauce, stew, and scrambled eggs, tend to absorb more iron from cast iron cookware. On the other hand, dry, non-acidic foods like pancakes, rice, and green beans don't pick up much iron. Additionally, foods that are cooked for shorter periods and are not stirred or flipped, such as hamburgers, corn tortillas, and cornbread, may not absorb as much iron due to reduced contact with the iron surface.
While cooking with cast iron can increase the iron content of food, it is unlikely to meet all your iron needs. Therefore, it is important to maintain a balanced diet that includes a variety of iron-rich foods, such as red meat, beans, lentils, and spinach, and moringa powder. Additionally, consuming vitamin C along with meals prepared in cast iron can promote iron absorption.
Pan Capacity: 9 x 13
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Frequently asked questions
Yes, cooking in a cast iron pan can add significant amounts of iron to your food and, subsequently, your body.
Individual atoms of iron either flake off or are chemically absorbed by the food.
Moist, acidic foods such as applesauce, chilli, tomato sauce, stew, and scrambled eggs.
Cast iron is versatile, affordable, and can last a lifetime. It's also a natural and convenient way to boost your iron intake, especially if you are iron deficient.
