Most foods benefit from being cooked in cast-iron, since small amounts of iron is taken up by them - even pancakes and cornbread can have significant increases in iron content. The foods that benefit the most, though, are those that are moist (or high water content), acidic, and cooked longer in the pan.
High moisture allows for more iron to move into the food, since water acts as a medium; acids react with the iron, releasing iron molecules more easily; and longer cooking times simply means longer contact time with the pan, allowing more iron molecules to move into the food. Having said that, this also means that the level of seasoning on the pan affects the amount of iron absorbed into the food, since the function of the seasoning is to act as a barrier between the bare metal and the food/atmosphere.
Taking Vitamin C with high-iron foods is the best way to increase iron absorption in the body, and this can be done through supplements, or by pairing with Vitamin C-rich foods. A good example of all of this would be to cook chili in a Dutch oven for several hours, and serve it with something containing lime juice at the same meal, either directly into the chili, or in some guacamole or salsa with chips on the side.
Cooking in cast iron has other benefits as well, including better heat retention, which can sear foods, and hold heat well when simmering, non-stick properties (when seasoned well), ease of cleaning, and durability.
Mark Jensen earned his a B.S. in Food Science and M.S. in Management from the University of Florida. He previously served as a Research & Development Technician at Planeteers and a Quality Assurance Technician at Carl Buddig & Company.
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