Iron-rich fish

Our bodies use iron to make hemoglobin, a necessary protein that carries oxygen to different parts of our bodies, and myoglobin, another protein that provides our muscles with oxygen. Simply put, iron is one of the many essential minerals that we should be getting through our daily diet.

Including iron as part of your daily diet actually isn’t that hard (even if you’re a vegan or a vegetarian), but those who consume meat can get their fill through consuming fish such as tuna. Here’s what to know about the benefits of iron and how much iron you need per day.

What happens if you don’t get enough iron?

Because iron is responsible for carrying oxygen to various parts of our body, when you’re low on iron, you can feel faint or out of breath. This is often why people with anemia tend to feel faint and have to practice caution when standing quickly. As well, if you don’t get enough iron, it can lead to feelings of extreme exhaustion and the weakening of your immune system. If you have an iron deficiency, you’re able to take iron supplements, but the easiest way to remedy this (assuming there is no medical cause for the deficiency) is to consume more iron-rich foods.

How much iron do we need?

Women need more iron than men because they lose iron in the form of blood each month. That’s why it’s suggested that women between the ages of 19 to 50 consume at least 18 mg of iron per day; men only need 8 mg per day. After menopause, women are able to adjust that daily value to 8 mg as well. To put this in perspective, 100 grams of tuna can have anywhere between 1 to 1.6 mg of iron and a 100 gram serving of clams can contain up to 3 mg of iron.

What kind of iron is in fish?

Fish such as tuna have heme iron, which is the type of iron that your body can absorb the easiest. The Red Cross notes that your body is able to absorb up to 30% of the heme iron that you consume, making fish such as tuna a great option for those who find that their bodies have a hard time absorbing certain vitamins and minerals. Other fish with heme iron include sardines, haddock, and mackerel.

The iron fish, also known as the lucky iron fish, is a small iron ingot shaped like a fish that is added to cooking pots to increase the iron content of the food being cooked, providing a simple and affordable solution to combat iron deficiency.

What is the iron fish for cooking? 

The iron fish for cooking, also known as the Lucky Iron Fish, is a unique cooking tool designed to help combat iron deficiency. It is a small iron ingot shaped like a fish that can be added to cooking pots or pans while preparing meals. The iron fish releases a small amount of iron into the food, which can be beneficial for individuals at risk of iron deficiency. However, it is important to note that the iron fish itself is not meant to be consumed, as it is purely a cooking tool. It serves as a symbol of the importance of incorporating iron-rich foods into meals and promoting awareness about iron deficiency.