More reasons to love your cast iron.
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| | | A Nutrition Edition reader recently emailed us about The Lucky Iron Fish, a product they use to increase their iron intake without taking an iron supplement. "My fiancé got this for me because he knows I LOATHE taking pills and was on an iron supplement for many years. One less pill to deal with!" | | We quickly got to work fact-checking this purported health hack. Below, Lindsey Mahar, a registered dietitian at Healthline, shares her expert take. | | | | | | | Enjoy!
Ginger Wojcik
Newsletter Editor, Healthline |  | | Written by Ginger Wojcik
April 3, 2025 • 2.5 min read | | | |  | | | | Q: | Can you increase iron levels through cooking with iron? | | | A: | Potentially. However, more research is needed to understand how effective this method is. The best way to increase your iron levels is by: - eating iron-rich foods, especially meat sources, which are more easily absorbed
- adding vitamin C (through either food or supplements) to help increase iron absorption
- talking with your doctor about taking iron supplements
Studies have shown that most foods cooked with iron kitchenware have significantly more iron than the same foods cooked with kitchenware made without iron.
That said, the amount of iron leached into food from cookware depends on multiple factors. Research shows that the release of iron from kitchenware is highest for: - foods with lower pH levels (i.e., higher acidity), such as marinara sauce and vinegar
- foods with higher moisture content, such as sauces and soups
- longer cooking times
- newer pots and pans
- higher cooking temperatures
More research is needed to fully understand the safety of supplementing with iron cookware. In rare cases, consuming high amounts of iron in your diet can lead to iron overload, which is a serious condition. For example, a 2007 research review states that dietary iron overload has occurred in parts of sub-Saharan Africa where it's common to consume large volumes of traditional beer home-brewed in iron pots. That said, it's unlikely that regular use of cast-iron cookware would lead to overload. | | | | | Lindsay Mahar, Registered Dietitian | | | Want to learn more about food, diets, cooking, or some other nutrition subject? Let us know at nutritionedition@healthline.com and we'll look into it for you! (Heads up, we may use your response in an upcoming newsletter.) | | | | | Iron-clad logic | | | | |  | | The Original Lucky Iron Fish | | Adding this solid iron fish to your soups, stews, sauces, and other liquid-based meals may help increase your iron levels. It will last for up to 1,800 uses, which equates to 5 years of daily use. Remember to follow the cooking guidelines Lindsay mentioned above to maximize your iron intake! | | | | Every product we recommend has gone through either Healthline's or Optum Now's vetting processes. If you buy through links on this page, we may receive a small commission or other tangible benefit. Healthline has sole editorial control over this newsletter. Potential uses for the products listed here are not health claims made by the manufacturers. Healthline and Optum Now are owned by RVO Health. | | | | | | | | | | | | | | What we're digesting | | 🔗 Fatty liver disease and diabetes. What's the connection? | | 🥱 What causes sleep disorders in older adults? Sleep disturbances actually aren't a natural part of aging. | | 💊 11 supplements to take for high blood pressure. Remember: Supplements should never replace treatments prescribed by a doctor. | | 🐟 Top 12 foods that are high in phosphorus. Your body uses this essential mineral to build healthy bones and create energy. | | | | | How did you feel about this newsletter? | | | | | Email nutritionedition@healthline.com with comments related to this newsletter or topics you'd like to see in future editions. The newsletter editors read every message that lands in our inbox — yes, really! We look forward to hearing from you. | | | | Until next time, |  | Take care of yourself, and we'll see
you again soon! | | | | |  | | This edition was powered by | | cast iron.️ | | | | |
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