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Boosting Your Food’s Iron Content with Iron Cookware: Insights from Experts

Iron is an essential mineral that plays a vital role in many bodily functions, including oxygen transport, energy production, and cell growth. While iron can be found in a variety of foods, such as meat, poultry, fish, beans, and leafy green vegetables, it can be difficult to absorb enough iron from diet alone.

One way to boost your iron intake is to cook your food in iron cookware. Cast iron is the most popular type of iron cookware, but other options include iron pots, pans, and griddles.

How does iron cookware boost iron content?

When you cook food in iron cookware, small amounts of iron leach into the food. The amount of iron that leaches into the food depends on a number of factors, including the type of food, the cooking time, and the acidity of the food.

Acidic foods, such as tomatoes and tomato-based products, and foods that are cooked for longer periods of time tend to absorb more iron from the cookware.

How much iron can you get from iron cookware?

Studies have shown that cooking food in iron cookware can increase the iron content of food by up to 16%. For example, a study published in the journal Food Chemistry found that cooking spaghetti sauce in a cast iron pot increased the iron content of the sauce by 75%.

Another study, published in the journal Nutrition Research, found that children who ate food cooked in iron cookware had higher iron levels in their blood than children who ate food cooked in non-iron cookware.

Benefits of cooking with iron cookware

In addition to boosting the iron content of food, cooking with iron cookware has a number of other benefits, including:

  • Durability: Iron cookware is very durable and can last for generations with proper care.
  • Versatility: Iron cookware can be used to cook a variety of foods, including meats, poultry, fish, vegetables, and baked goods.
  • Heat retention: Iron cookware is excellent at retaining heat, which can help to cook food evenly and prevent overcooking.
Tips for cooking with iron cookware

Here are a few tips for cooking with iron cookware:

  • Season your cookware: Before using your iron cookware for the first time, it is important to season it. This will help to create a non-stick surface and protect the cookware from rust.
  • Use medium heat: Iron cookware heats up quickly, so it is important to use medium heat when cooking to avoid overcooking your food.
  • Add a little oil: When cooking with iron cookware, it is helpful to add a little bit of oil to the pan to prevent food from sticking.
  • Clean your cookware by hand: Iron cookware should be cleaned by hand with warm, soapy water. Avoid using abrasive scrubbers or dishwashers, as this can damage the seasoning.


Cooking with iron cookware is a simple and easy way to boost the iron content of your food. Iron cookware is also durable, versatile, and has excellent heat retention.

If you are looking for a way to improve your iron intake, consider cooking with iron cookware.

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