The short answer is yes!
How much iron do we get from cast iron? When cooking with cast iron, small amounts of the iron content transfer into our food for us to later eat and absorb. Compared with non-iron cookware, such as Teflon or glass dishes, cooking in cast iron can increase the dietary iron content of our food by up to 16%.
Cooking in cast iron can add a significant amount of iron to your diet. In studies, researchers found that spaghetti sauce cooked in cast iron skillets increased the iron content anywhere from 2mg to 5mg iron.
Does cooking in cast iron have health benefits? Cooking in cast iron cookware can offer potential health benefits. Cast iron leaches small amounts of iron into food during cooking, which can contribute to meeting dietary iron needs, especially for individuals at risk of iron deficiency.
Yes, the black flakes that may chip off a cast iron pan are generally safe to ingest in small amounts. These flakes are typically composed of a combination of seasoning (usually oil that has polymerized) and small amounts of iron.
Rust is not a food safe material so it should not be ingested. If you see rust on the surface of a utensil such as a cast-iron skillet or knife, remove all the rust before using it.
This black residue from your cast-iron pan doesn't look great, but it's just seasoning and it's not harmful. Keep cooking in that pan, washing and drying and oiling it meticulously, and you'll see the issue clear up quickly.
The disadvantages of cast iron
One of the main drawbacks of cast iron pans is their weight. Cast iron is significantly heavier than other types of cookware, which can make handling and maneuvering them more challenging, especially for individuals with physical limitations.
Cast iron is not only safe for everyday cooking but also offers several health benefits. When properly seasoned, the surface becomes virtually non-stick, reducing the need for excessive oil or fats in cooking.
But the quality of iron released in food from iron cookware is more due to its pure nature. Cast iron contains alloys, so the quantity of iron released in food is slightly lower. Not only Anaemic people, but iron-rich food is beneficial for everyone because iron plays an integral role in blood cell formation.
Research actually shows that cooking in cast iron cookware may increase the iron content of your meals by up to 16% compared to cooking in a teflon-coated non-stick pan (2, 3). What's more, studies show that cooking in a cast iron pan can also help raise blood iron in people with low iron levels (4).
There has been research to show that cooking with cast iron (or using “cast iron lucky fish” for dishes like soups, stews or sauces) can increase the iron content of your foods. When you're struggling with iron deficiency anemia, it can be useful to increase the iron content of your foods in any way possible.
You can enhance your body's absorption of iron by drinking citrus juice or eating other foods rich in vitamin C at the same time that you eat high-iron foods. Vitamin C in citrus juices, like orange juice, helps your body to better absorb dietary iron. Vitamin C is also found in: Broccoli.
Cast iron pans can leach a sizeable amount of iron into your food, exceeding dietary intake in some cases. Acidic foods will contribute to much more leaching while an old, heavily-seasoned pan will leach much less iron than a newer one.
“The most nontoxic cookware that you can buy is stainless steel, cast iron or carbon steel; things that don't have a coating on them,” says Alexis Pisciotta, culinary purchasing and events manager and cookware consultant for Food Network.
The more you use a rusted pan, the more iron you'll consume in your food. It's best to avoid cooking with a rusty cast iron pan. If it's reached the point of corrosion or deep rust, throw it away rather than risk your and your family's health.
“Glass, like Pyrex cookware, is a safe option,” Perko said. “Cast iron is a safe option if NOT frying or using high-temperature cooking. If you have or can use or purchase stainless steel pots and pans, they are healthier choices for long-term/lifetime use.”
Rust forms when the cookware is exposed to moisture for extended periods of time and is not harmful in any way. If cast iron is left in the sink to soak, put in the dishwasher, or allowed to air dry, it will rust.
Since olive oil is such a pantry staple, many people naturally wonder if they can use olive oil to season cast iron. You can use olive oil to season cast iron, but you need to choose a high quality extra virgin olive oil, which should have a smoke point close to 400 degrees Fahrenheit.
Cast Iron Cleaning FAQs
If you need to remove sticky or stubborn stuck-on food, use a nylon scrubbing brush or a pan scraper and rinse under warm water. Be sure to thoroughly dry your pan.