Cooking in cast iron utensils increases iron content in the body?

We often read that cooking is a blend of art and science. And it is said so because choosing the right cookware and the right technique of cooking plays a key role in defining the nutritional value of your food, and as we all know, it is all about science. And the magic of taste makes it a pure art. The most common question about choosing the right cookware is, does cooking in cast iron utensils increase iron content in the body? Let us find out.

A cast iron utensil is a type of cookware made by pouring molten iron into a mold, which gives it a heavy, sturdy, and durable form. Once it cools and hardens, it's used to make pans, skillets, kadhais (woks), tawas (flat pans), and more. Such utensils retain heat for a long time, making them great for slow cooking and crisping. Also, such utensils require proper seasoning by coating them with oil and heating them to create a natural non-stick layer.

Iron is one of the most important minerals that work as fuel for the body. Iron is a core part of hemoglobin, the protein in red blood cells.Hemoglobin carries oxygen from your lungs to the rest of your body. Iron also helps convert food into energy (ATP) at the cellular level. And iron is also said to boost immunity by supporting the production and activity of immune cells.Iron also supports proper cell growth and repair, and aids with healthy skin, hair, and nails.

As per study published by the National Library of Medicine, titled Effect of cooking food in iron-containing cookware on increase in blood hemoglobin level and iron content of the food: A systematic review, "It can be inferred that cooking food in iron pot escalates the levels of blood hemoglobin and iron content of the food, and thus reduces the incidences of iron deficiency anemia. The bioavailability of food containing heme iron increases more when cooked in iron pot than food having non-heme iron form. Also, the content of iron in the food was found to be increased by cooking acidic food with iron ingots."

Another study titled, Beneficial effect of iron pot cooking on iron status states, when four iron rich snacks (mean iron content 2.1mg/serving) were cooked in iron pots and 27 preschool children (mean age 2.9 ± 0.9 y, 12 boys) and were supplemented with the snacks for 4 months and anthropometry and dietary intake data were collected, hemoglobin, serum iron and transferrin saturation were assessed.

And in result, there was an increase of 16.2 % in the iron content was found in the snacks cooked in iron pots than cooked in Teflon coated non-stick pots. After 4 months of supplementation, a significant increase of 7.9 % was seen in the hemoglobin of the children.

If we go by the studies, yes, cooking in cast iron utensils can increase the iron content in your food—and therefore, in your body too! When food is cooked in cast iron, a small amount of iron leaches into the food—especially if the dish is acidic, moisty, and cooked for a longer duration. This is referred to as non-heme iron (plant-based type), which is less readily absorbed than the heme iron in meat—but it still contributes to your daily intake. The practice of cooking in cast iron can prevent or manage iron deficiency anemia. And it is said to be great for kids and pregnant women or during menstruation, or those with higher iron needs.

As per experts, acidic foods like tomato-based curries or use of lemon may leach more iron, but can also affect seasoning of the pan. It is said that those with conditions like hemochromatosis (iron overload) should be cautious of food cooked in cast iron.

Dishes like saag, aloo baigan, rajma, chole, kala chana, bhindi, poriyal, rasam, and sambar are best cooked in cast iron. Also, one should make sure to pair iron-rich foods with vitamin C (like lemon, amla, tomatoes) to enhance iron absorption. Also, avoid too much dairy with iron-rich meals, as calcium competes with iron absorption.

All Images Courtesy: istock