Iron molecules are some of the largest of the minerals, which makes them difficult to absorb. In fact, only about 10% of the iron in food is absorbed. One way to increase your absorption of iron from food is to eat foods that are rich in vitamin C in the same meal.

Iron is an important part of hemoglobin, the red coloring in your blood. Hemoglobin acts as an oxygen carrier. When your iron is low, hemoglobin production suffers and so do the red blood cells. The result is that less oxygen is carried from the lungs to your body's cells, and the cells work much less efficiently. This can possibly result in tiredness, fatigue, lack of stamina, dizziness and the inability to concentrate because your brain cells are not getting enough oxygen.

Iron deficiencies are best determined by a blood test and so if your chart indicates the possibility of low iron levels you should discuss it with your doctor. Since many people do not tolerate iron supplements well, they should be taken ONLY on the advice of a professional.

Iron poisoning is the second most common accidental poisoning in children.

NOTE: Excess iron intake can be fatal.

If your nutritional chart indicates an iron deficiency, do NOT go out and buy iron supplements. Ask your doctor for a blood test, if you haven't had one recently. Too much iron in the system is just as serious as too little. The symptoms of iron deficiency are vague and so closely resemble those of other conditions that only a blood test can confirm it. If your doctor does recommend supplementary iron, take a vitamin C supplement, or eat foods containing vitamin C with your iron supplement -- for better absorption.

Eat more iron-rich foods like prunes, raisins, spinach, egg yolks, rice bran, beans, dark green leafy vegetables, almonds, wheat bran and wheat germ. Liver is one of the best sources but I recommend only organic liver. Drinking three or more cups of black or green tea daily can deplete your body of iron, as can taking antacids, aspirin or other anti-inflammatory drugs daily. If you do not eat meat, fish or eggs there is a greater likelihood that you are deficient in iron.