Elevated Iron Levels

The World Health Organization has declared iron deficiency as the most widespread health condition in the world, effecting nearly 1 in 3 people. This means you or someone you love is likely effected by anemia (iron deficiency). What if you could increase your iron intake without changing your diet or buying expensive supplements?

 

Cooking with cast iron is that solution.

 

The food you cook in your cast iron will absorb extra iron. It's that simple. No reoccurring costs and no nasty side effects. This is what we believe to be one of the best and easiest ways to optimize your health. We've researched and compiled a list of information on this topic including the effects of iron in your blood, who's at risk, and which foods absorb the most iron.

** It is important to note that we are not healthcare professionals, and any medical advice about your current well-being should be consulted with you doctor. We are not claiming that cast iron is a cure-all solution, rather, we are suggesting that cast iron can be used to boost healthy levels of iron in your body.

Why is Iron Important?

Iron is a mineral that your body needs for growth and development. Your body uses iron to make hemoglobin, a protein in red blood cells that carries oxygen from the lungs to all parts of the body. Iron is essential in many physiological processes in the body.

Benefits of Healthy Iron Levels

  • Reduces fatigue
  • Boosts immunity
  • Improves muscle endurance
  • Improves concentration
  • Restores sleep
  • Reduces bruising
  • Boosts hemoglobin

Who's at Risk of Iron Deficiency?

Anyone not eating an iron-rich diet may have insufficient iron levels. Especially at risk are women, children, the elderly, anyone with a specialized diet such as vegetarians. 

Women - menstruation can lead to high amounts of blood loss. 

Infants & Toddlers - iron deficiency can lead to delayed psychological development, social withdrawal, and less ability to pay attention.

Elderly - the prevalence of iron deficiency increases due to age, dietary changes and other health conditions that effects the body.

Pregnant Women - during pregnancy, the amount of blood in a woman's body increases. This also increases the amount of iron needed for herself and her growing baby.

Vegetarians - our bodies don't absorb iron from plants as well as iron from animal foods. As a result, non-meat eaters need almost twice as much iron.

Blood Donors - frequently donating blood means your body's need for iron increases as more blood is produced.

Which Foods Absorb the Most Iron?

Acidic foods with higher moisture content, like Spaghetti or applesauce, absorb the most iron. Dry non-acidic foods, like pancakes, lentils, and green beans, will pick up the least amount of additional iron.

 

 Iron levels chart produced by the Journal of the American Dietetic Association

Foods tested (100 g./3 oz.)

Cooked in Other Cookware

Cooked in Cast Iron  

Applesauce, unsweetened

.35 mg.

7.38 mg.

Spaghetti sauce

0.61

5.77

Chili with meat and beans

.96

6.27

Medium white sauce

.22

3.30

Scrambled egg

1.49

4.76

Spaghetti sauce with meat

.71

3.58

Beef vegetable stew

.66

3.4

Fried egg

1.92

3.48

Spanish rice

.87

2.25

Rice, white

.67

1.97

Pan broiled bacon

.77

1.92

Poached egg

1.87

2.32

Fried chicken

.88

1.89

Pancakes

.63

1.31

Pan fried green beans

.64

1.18

Pan broiled hamburger

1.49

2.29

Fried potatoes

.42

.8

Fried corn tortillas

.86

1.23

Pan-fried beef liver with onions

3.1

3.87

Baked cornbread

.67

.86

 

 

Sources

- Brittin HC, Nossaman CE. Iron content of food cooked in iron utensils. J Am Diet Assoc. 1986;86(7):897-901.

- World Health Organization (WHO) Global anaemia prevalence and number of individuals affected. (2008, July 09).