Need More Iron? Try Cast Iron Cooking!

Updated: Sep 14, 2019

No really, it’s true! Using a cast iron pan can greatly increase the iron content of your favorite foods. Research

published by the National Institute of Health (Britton, Nosseman) showed that foods, especially acidic foods, absorb the iron molecules from the pan. The test was done on 20 different foods, 90% of which showed a significant increase in iron content after being cooked in cast iron skillets! Acidity, moisture, cooking time and age of the pan were factors, but some foods increased as much as 6mg (Reinagel).

After reading this, I decided to give it a go, mainly because I had been diagnosed with anemia. I had briefly tried iron pills which made me quite sick to my stomach and had not changed my diet or tried any new medications so I was still suffering, anemic. One doctor suggested hospitalization, but I decide to try some natural alternatives. First up, cast iron cooking. For under $60, I bought a couple pans and within weeks started to feel symptoms subside.

I went for another blood test 2 months later and my

iron levels were within normal range. I am pill-free and no longer anemic!

For uncooked foods that are high in iron try these:

Greens: collard greens, swiss chard, romaine lettuce, beet greens, bok choy, spinach, kale

Fruits: grapes, strawberries, prunes, olives, apricots, apples, raisins, dates, figs

Nuts/Seeds: pumpkin seeds, sesame seeds, hazelnuts, peanuts, almonds

Links to resources:

Irizarry, Sheryl. (2018).

Britton, HC; Nosseman, CE. (1986). National US Library of Medicine/National Institute of Health.

Reinagel, Monica. (2015, May 27). Cast iron pans can increase your iron intake.

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