Cooking with Metal Fish (Made of Cast Iron) Can Be a Solution to Anemia

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Iron deficiency affects between 20-25% of the global population. Low iron levels can lead to fatigue, weakness, headaches, and other symptoms. The risk is high for individuals with heavy periods and vegetarian/vegan diets. Despite eating a diet rich in meat and leafy greens, many people still struggle with iron deficiency, sometimes due to absorption issues.

In the search for an alternative way to boost iron intake, the Lucky Iron Fish—a palm-sized piece of metal—has gained popularity. This device can release iron into food when boiled in water with a few drops of acidity, such as lemon juice or vinegar. But does it live up to the hype?

How Does the Lucky Iron Fish Work?

The concept behind the Lucky Iron Fish is simple: place the metal fish (made in cast iron ingot) in boiling water for about 10 minutes, along with an acidic ingredient like lemon juice or vinegar.

The acid helps release iron particles from the fish, creating iron-infused water that can be used in cooking. Whether added to tea, soup, smoothies, or dishes like rice and pasta, this water is intended to provide an iron boost.

The fish can also be added directly to certain recipes, like curries or tomato-based sauces, where the natural acidity in the ingredients will activate the iron release. It's an appealing solution for those looking to increase their iron intake without relying on pills, but does it deliver enough iron to make a real difference?

Iron Absorption: The Science Behind It

Dr. Michelle Cohen, a family physician, explains that while the Lucky Iron Fish may release small amounts of iron into food, it’s unlikely sufficient for those with significant iron deficiencies. Individuals with severely low iron levels often require more substantial forms of supplementation.

"The Lucky Iron Fish can be a useful tool, but it's probably not enough to correct a major deficiency on its own," says Dr. Cohen. "Cooking in a cast iron pan can also provide small amounts of iron, but neither method is likely to replace the need for supplements in cases of severe deficiency."

A Tradition with Modern Appeal

The idea behind the Lucky Iron Fish is not entirely new. In countries like Brazil, where iron deficiency is common, families have long used similar methods to increase iron intake. In some communities, placing a rusty nail in a pot of beans was a common practice to infuse the meal with iron.

The Lucky Iron Fish offers a modern, safer version of this traditional approach. According to the manufacturer, each use of the fish releases about 6 to 8 mg of iron, roughly equivalent to the iron content found in an eight-ounce steak or eight cups of spinach.

But those with severe deficiencies may require significantly more—iron supplements often contain much higher doses, with some capsules providing up to 150 mg of elemental iron per dose.

How to Maximize Iron Absorption

Boosting iron absorption naturally is key to effectively managing iron levels.

Dr. Cohen advises taking iron supplements on an empty stomach with vitamin C, as the nutrient enhances iron absorption. A glass of orange juice is a popular way to combine these elements. However, taking iron with food, while easier on the stomach, may reduce how much the body absorbs.

Another approach to iron supplementation is spacing out doses—taking pills every other day or a few times a week can reduce side effects while still maintaining iron levels.

The Verdict on the Lucky Iron Fish

For those looking to maintain healthy iron levels or boost intake slightly, the Lucky Iron Fish offers a practical and inexpensive option. It is reusable for up to five years and comes with fewer side effects than traditional supplements. But it may not be enough on its own for individuals with severe deficiencies.

While the fish is easy to use, proper care is essential to prevent rusting. It must be washed and thoroughly dried after each use, and it requires regular treatment with the provided protective oil to ensure longevity. Despite this small amount of maintenance, the Lucky Iron Fish can easily be incorporated into cooking routines without much hassle.

In summary, while the Lucky Iron Fish can help increase iron intake, it is unlikely to replace the need for iron supplements for those with more severe deficiencies. It can, however, serve as a complementary tool in boosting iron levels naturally. For anyone dealing with low iron, consulting a healthcare professional is recommended to determine the best course of treatment.