Section 13-1 Nutrients at Work for You 327 Copyright Goodheart-Willcox Co., Inc. Iron Iron is another essential mineral. Iron combines with protein to make hemoglobin. Hemoglobin is a substance in the blood that carries oxygen from the lungs to cells throughout the body. Women generally require more iron than men. To meet their needs, some women may need to take iron supplements prescribed by a doctor. A diet that is constantly low in iron results in a condition known as iron-defi ciency anemia. Symptoms of this condition include extreme fatigue, pale skin, and poor appetite. Sodium Sodium works with other minerals to help maintain the balance of fl uids in the body. It also plays a role in transmitting nerve impulses to the brain. Few people get too little sodium in their diets. In fact, many people get too much. Diets high in sodium are linked with high blood pressure. Zinc Zinc is important for normal growth and development. It helps the immune system work properly. Zinc also helps wounds heal. Too little zinc in children’s diets can stunt their growth. An excess of zinc can be toxic. Other Minerals The body needs a number of other minerals to maintain good health. These include copper, potassium, chloride, magnesium, and selenium. Each of these minerals performs specifi c functions. Eating a variety of foods is the best way to make sure you get all the minerals you need. Vitamins Vitamins are organic substances needed in small amounts for normal growth and the maintenance of good health. Vitamins are regulators of body processes. Like minerals, they do not directly supply energy. Vitamins are necessary to enable the other nutrients to do their work. Most vitamin needs can be met by eating a variety of foods. Fat-Soluble Vitamins Vitamins can be divided into two groups. One group is fat-soluble vitamins. These are vitamins that can be stored in your body in fatty tissues and in the liver. The fat-soluble vitamins are A, D, E, and K. Vitamin A A defi ciency of vitamin A can cause night blindness and drying of the eyes and skin. Night blindness occurs when the eyes cannot adjust from bright to dim light. Find out how much a woman’s need for iron increases during pregnancy. How can she meet this greater need? Why do these needs increase during pregnancy? Wellness Awareness Superfoods Myth Many food trends today concern “superfoods,” or foods rich in certain nutrients. Some superfoods are claimed to improve mental health, alertness, and mood. It’s more accurate to say, however, that healthful foods of all types improve health, including brain function. A healthy brain, in turn, promotes a healthy mind. Mental Health Awareness