Low iron is one of the most common nutrient deficiencies, leaving billions across the world feeling tired and lacking energy.
People with extremely low iron levels often take supplements, but there’s something we can all do to get more of the mineral.
Doctor’s easy iron hack
Dr. Karan Rajan, a British NHS doctor, has gone viral on TikTok after advising everyone to start cooking with cast iron pans.
“If you want to get more iron in your diet, cooking with a cast iron skillet might be an easy way to do that,” he explained. “When you use iron-containing cookware, some of that iron actually leeches into your food during the cooking process.”
Rajan said you’ll get even more iron if you cook for longer, stir the food more and make sure it takes up a larger surface area in the pan.
“You can increase the iron content even more if you use foods that are high in moisture, acidic or rich in Vitamin C,” the doctor continued.
Pairing an iron-rich food with a source of Vitamin C increases its “bioavailability,” allowing you to absorb the mineral more effectively. Cooking with stainless steel also leaks small amounts of iron into the food, and it’s a quick and easy way to add more iron into your blood.
One study on children in Ethiopia found that iron intake increased when food was cooked in iron pots, particularly meat. A similar study in Malawi also found that children showed a significant reduction in iron deficiency when food was cooked in iron pots.
More iron!
Not an anemia treatment
However, while it can be effective, cooking with an iron skillet should never be used to treat severe iron deficiency or anemia, as the iron released is minimal.
If you have anemia, your blood does not carry enough oxygen to the rest of your body because you don’t have enough iron, MedlinePlus explains. Your body needs iron to make hemoglobin, an iron-rich protein that gives the red color to blood and carries oxygen from the lungs to the rest of the body.
Anemia is usually caused by blood loss, lack of red blood cell production, or high rates of red blood cell destruction. Iron deficiency can make you feel tired, cold, dizzy, and irritable. You may also experience shortness of breath and headaches.
If you suspect that you may have an iron deficiency, you should see a doctor who can diagnose it with a physical exam and blood tests. Treatment depends on the kind of anaemia you have, but usually involves taking an iron supplement.
Dr Karan Raj Rangarajan (MRCS MBBS BSc), better known as Dr Karan Rajan, is an NHS surgeon and Lecturer at Sunderland University who studied at Westminster School and Imperial College London. He has accumulated more than 5.3 million followers on TikTok and released his own health guide called This Book May Save Your Life.
