When shopping for cookware, one pressing concern people have is its toxicity. You want to use cookware that is safe for your health or perhaps even beneficial.

But, is cooking with cast iron dangerous?

If you have too much iron in your blood, avoid cooking with cast iron. People with hemochromatosis should avoid cooking with cast iron. If you’re anemic (iron deficiency anemia), cooking with cast iron can supplement your diet with additional iron. Be careful cooking with acidic foods. They break down the layer of seasoning and release more iron into your food.

If your cast iron pan begins to rust, make sure to remove it. Typically rust on your cookware is not harmful. Ingesting heavy amounts of it can be dangerous, though.  Rust can attract harmful bacteria which may be hazardous to your health.

To prevent rust from forming, store your pan in a dry place with a couple of paper towels. Learn more about how to store your cast iron cookware here.

Does cooking in cast iron help with iron deficiency anemia?

If you have iron deficiency anemia, your body lacks iron. With this condition, you can’t produce enough hemoglobin which carries oxygen to your cells. So you may become tired easily or short of breath. Other symptoms include pale skin, headache, chest pain, and poor appetite.

Studies have shown that cooking with cast iron and iron pots may help raise iron levels in anemic individuals.

Most foods release a few milligrams of iron or less per cup of food. More acidic foods may release up to 10 mg per cup, so they are a good source of iron for people with anemia. The more often you cook with cast iron, the more iron you’ll get in your diet.

Before you buy a cast iron pot and start cooking, consult your doctor. Determine your iron levels (typically through a blood test) and talk to your doctor about potential treatments.

Rather than cooking with cast iron, doctors may recommend eating more naturally iron-rich foods. Some iron-rich foods include red meat, poultry, white bread, wheat bread, strawberries, watermelon, and tofu. Here’s a complete list.

A Note on Acidic Foods and Cast Iron Cookware

Cooking most non-acidic foods with cast iron cookware will release anywhere from about 0 to 3 mg of iron. Acidic foods release up to 8 mg or more depending on how long you cook the food.

A well-seasoned cast iron pan will not leach nearly as much iron as an unseasoned pan. Even with acidic food, the acid will break down the layer of seasoning instead of the cast iron itself. Over time, the layer of seasoning will wear down and your cast iron pan will start leaching more iron into your food.

If you need to keep your iron levels down, invest in enameled cast iron. Enameled cast iron cookware is cast iron that has a protective enamel coating. This helps prevent rust and more importantly does not leach any iron into your food. You can safely cook acidic foods in enameled cast iron without heavy amounts of iron releasing into your food.

Keep in mind that this enamel coating can get damaged. These pans typically last around five years before wearing down.

How much iron do I need?

Most people need between 8 mg and 12 mg of iron per day. The exact amount depends on your sex, age, and activity level. Pregnant women require much more iron, about 27 mg per day, to provide for the fetus. Click here for a detailed demographic breakdown.

The max amount of iron you can consume is about 45 mg per day. So you have a lot of wiggle room before you hit the upper limit. Everyone’s body is different so it’s hard to say exactly when or if you’ll experience symptoms. High levels of iron can cause joint pain, fatigue, weakness, and diabetes among other symptoms, according to Mayo Clinic.

Is cooking with cast iron bad for you?

No, cast iron cookware leaches small traces of iron which is a natural mineral that humans need to survive. People with hemochromatosis or other iron abundance conditions should avoid cooking with cast iron.

Do cast iron pans cause health problems?

For most people, the risk is low. Cast iron releases a few milligrams of iron per cup of food. Acidic foods release about double that amount. To reach the upper limit of about 40-45 mg, you would need to cook a lot with your cast iron skillet. If you have hemochromatosis, cooking too often with cast iron can be dangerous to your health.

Can cast iron cause iron toxicity?

Only people with hemochromatosis are at risk of iron toxicity from cast iron cookware. Even then, the risk is low, since a new, well-seasoned cast iron pan only leaches about five milligrams of iron per cup of food. Older pans will leach less cast iron. To reduce your risk of iron toxicity, avoid cooking every meal with cast iron. Don’t let acidic foods simmer in your cast iron pan for more than five to 10 minutes.

What you should not cook in a cast iron skillet?

If you have iron overload syndrome, avoid cooking acidic foods in cast iron cookware. If not, cook them for up to 10-15 minutes and not longer. Otherwise, the layer of seasoning will break down. Heavy amounts of iron may leach into your food.

Does cast iron react with tomatoes?

Yes, tomatoes, citrus fruits, and other acidic foods will chip away at your cast iron cookware. Avoid simmering sauces in your cast iron pot. You should only cook acidic foods for a max of about 10 minutes.

Does enameled cast iron add iron to food?

No, enameled cast iron does not release any iron into your food, thanks to the protective enamel coating. If you heat your enameled cast iron to 500+º, it will wear down quickly. If the enamel coating begins to wear off, buy another cast iron pan.

What is hemochromatosis?

Hemochromatosis, or iron overload syndrome, is a condition that causes your body to absorb an abnormal amount of iron from food. Excess iron is stored in your heart, liver, and pancreas, which can damage those organs. People with hemochromatosis may experience long-term health problems like diabetes and liver disease.

Those with hemochromatosis may experience joint pain, fatigue, abdominal pain, and memory loss among other symptoms.

To lower iron levels, experts recommend drawing blood about every month or so depending on your iron levels. Changing your diet may help a little, but not nearly as much as blood drawing.

If you have hemochromatosis, avoid cooking with cast iron. You want to take in as little iron as possible to prevent long-term health issues.

Cooking with cast iron will only release a few milligrams of iron per cup of food. But with a potentially serious health condition, it’s always good to take as many precautions as you can.

We hope this article “Is cooking with cast iron dangerous?” was helpful for you. For most people, cast iron is completely safe to use. Avoid cooking with it if you have hemochromatosis. 

Consult your doctor to treat hemochromatosis or iron deficiency anemia. This post is not medical advice.

Thanks for reading!

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