Cast iron cookware: Your grandparents’ best kept secret
Before the days of cheap, mass-produced pots and pans from large retail stores, there was sturdy and durable cookware that could stand the test of time. While cheap cookware has its place in today’s society, there’s nothing quite like the built-to-last, traditional cookware your grandparents and great-grandparents used and swore by.
Cast iron cookware has been a much-loved, global kitchen item for centuries, and when we say centuries we’re not kidding. The history books tell us the first known use of cast iron cookware (namely woks and pans) was around 220 A.D in China, which means Teflon, or non-stick cookware was bet to the punch by a few thousand years.
Although cast iron cookware has been around ‘forever’ essentially, it’s re-surged in popularity recently. So, what’s the deal with cast iron cookware, particularly pans? The truth is there’s plenty to love about them:
They are au naturel and are made in the time-honored way of melting iron and steel together. When cared for properly cast-iron pans won't shed bits into your burger pattie or steak, unlike old Teflon pans.
It will outlive you unlike the $10 pan you got at a 60% off sale. Cast iron cookware is built to last; it’s durable, hardy and can be passed down generations. You could say it’s an environmentally conscious investment.
They get better with age – age is just a number when it comes to cast iron cookware. The older and more seasoned they become (this refers to the oil build up especially on pans and woks), the richer and more flavoursome your food will taste. To learn more about care and seasoning click here.
They are multi-purpose and can handle a wide range of heats on the barbeque, stovetop, or in the oven. This means the pan creations are endless – think a savoury mince pie, quiche, and casserole to sweet apple crumble and cinnamon scrolls. You name it, you can probably cook it in one of these babies.
There are cooking benefits especially when using a pan, such as even heat distribution and good heat retention - great for those who love getting seconds. Once you’ve finished your meal, they are easy to clean and just require some warm water, a bit of elbow grease, followed by a pat down and light season (see link above).
You may have heard that cast iron cookware can work wonders for your iron levels too. The theory is that iron from cast iron cookware can be transferred into the food which is then eaten, digested, and absorbed. It sounds plausible, but what does the science say?
The simple answer is the research is mixed; there’s research for and against it helping iron levels. In essence, cooking with cast iron can transfer a variable amount of iron to your food (emphasis on the word ‘variable’). There is some evidence to show that iron levels can increase after using cast iron cookware for a period of time, as a combined approach with increasing iron-rich foods. However, these findings have mostly been shown in those who have extremely low iron levels to start with, such as women and children in developing countries. Ultimately, the science isn’t concrete and the main reason is because there are many factors that can influence the amount of iron that you can absorb, let alone from cast iron cookware.
Let’s start with what can influence iron absorption in general. The list is long and includes:
Your current iron status (if your body needs more, you will absorb more and vice versa)
The amount and types of iron-rich foods you eat (e.g. haem iron or non-haem iron sources)
Whether you eat iron enhancers (e.g. vitamin C or meat/seafood/poultry with plant-based iron sources) and/or inhibitors (e.g. tea and dairy foods). For more information click here.
As you can see, iron absorption is complicated without cast iron cookware thrown in the mix. When it comes to the amount of iron that could be transferred from cast iron cookware to food, there are also several factors that could influence this. For example:
How often the cookware is used. If you use your cookware once in a blue moon it won’t have any effect on overall iron status
The size of the cookware with the bigger sized pan/wok/pot having a larger possible effect
The type of food cooked. For example, acidic and moist food have been shown to absorb more iron
How long food is cooked for with the longer the cooking time showing a more favourable effect
The age of the cookware and degree of seasoning with older and more seasoned cookware potentially having a lesser effect.
The bottom line is that under certain conditions cast iron cookware can provide a small amount of extra iron to food, but there are a lot of barriers to this happening and there are no promises that it necessarily will – to date most studies from developing countries have seen variable results. Therefore, cast iron cookware is by no means the silver bullet to resolve or treat low iron levels, but rather it should be used as a versatile, durable, and fantastic cooking tool.
In a nutshell, it’s what’s cooking in the cast iron pan that can have the larger effect on iron levels rather than the pan itself. It's no secret that the natural way to get iron in the diet is through iron-rich foods, such as red meat, poultry, seafood, silverbeet, lentils and fortified products (such as cereals). Upping the ante with these foods is a good first line approach to increase iron levels, however if you’re experiencing any signs or symptoms of low iron be sure to visit your GP and get your iron levels checked. Medical advice from your GP, as well as nutritional advice from a Registered Dietitian or Registered Nutritionist is recommended to combat iron deficiency and iron deficiency anaemia.
While your cast iron pan might not affect your iron levels, it can deliver so many other awesome benefits that should not be overlooked. If you’re feeling inspired to dig out your cast iron pan from the bottom of the cupboard, or to buy your first ever one, we’ve got the perfect recipes for you try. Just click on one of these delicious recipe images or visit our recipes page which has these and our others from our friends at the Ironclad Pan Company.
References:
Alves, C., Saleh, A., & Alaofe, H. (2019). Iron-containing cookware for the reduction of iron deficiency anaemia among children and females of reproductive age in low- and middle- income countries: A systematic review. 14(9), 1-22.
Geerliigs, P.D.P., Brabin, B. J. Omari, A.A.A. (2003). Food prepared in iron cooking pots as an intervention for reducing iron deficiency anaemia in developing countries: A systematic review. 16(4), 275-281.
Kroger-Ohlsen, M.V., Trugvason, T., Skibsted, L.H., Michaelsen, K.F. (2002). Release of iron into foods cooked in an iron pot: Effect of pH, salt and organic acids. Journal of Food Science. 67(9), 3301-3303.
Sharma, S., Khandewal, R., Yadav, K., Ramaswamy, G., & Vohra, K. (2021). Effect of cooking food in iron-containing cookware on increase in blood hemeglobin level an iron content of the food: A systematic review. Nepal J Epidemiol. 11(2), 994-1005.