IRON deficiency leads to anemia, which is indicated by general tiredness, breathlessness, headaches and dizziness, sometimes accompanied by apathy, irritability and a lowered resistance to infection.

Treatment involves an iron-rich diet and iron and vitamin supplements. Because iron can be stored in the body, it is important not to exceed the recommended dose.

Many people still think of spinach as being the prime source of iron in the diet. While this has some basis in reality, there are many other foods that will help to boost your intake of this essential mineral.

For non-vegetarians, one of the best ways of guaranteeing a healthy iron intake is to eat red meat. This does not just mean beef and lamb, but also liver, pork, duck, rabbit and the more unusual varieties now in most supermarkets, such as game birds and venison. The other bonus of red meat is that the iron it contains is readily accessible and easily absorbed by the body, which is not the case with some other iron-rich foods. If you do eat meat, remember that, for the sake of your general health, you should choose lean rather than fatty cuts, and remove as much visible fat as you can before cooking. The fat in meat is generally of the saturated type, and a healthy diet means keeping that to a minimum.

For vegetarians and those who prefer not to eat a lot of red meat, other useful sources of iron include all green leafy vegetables (including spinach), cereals, eggs, seeds, dried fruit, lentils, beans and other pulses. Whenever you can, eat vegetables raw or only very lightly cooked, and as fresh as possible, to make sure you get the full benefit of their iron content. Iron from these sources will be better absorbed if you have some vitamin C at the same time - say a glass of orange or other fruit juice with your breakfast cereal. Opt for the kinds of cereal that do not contain added sugar and are fortified with iron.

Tips:

1. The acid in onions and garlic absorbs iron, so remember to combine these with iron-rich foods.

2. Avoid drinking coffee, tea or cola with your meal, or for an hour before or after it, as they will affect your body's ability to absorb iron.

3. Dried fruit, especially apricots and dates, are good sources of iron and can add more interest to your diet.

4. If you're a very strict vegetarian, you may think it worth consulting a nutritionist, especially if you have symptoms of anemia, in order to check that your dietary intake of iron is adequate.

Caption 1: To maximize your chances of absorbing iron in your diet, eat onions or garlic together with foods that contain plenty of iron.

Caption 2: Iron deficiency can result in lethargy and breathlessness - if you combat the causes you will soon be able to exercise regularly.

Editor: Wing