By: Ms. Guerra

 Oils are the major source of fatty acids that are necessary for health— called “essential fatty acids.”  Chocolate is a favorite sweet treat that also has health benefits. It contains flavonoids, which act as antioxidants. Antioxidants protect the body from aging caused by free radicals, which can cause damage that leads to heart disease.

 Dairy foods are usually associated with calcium, a mineral essential for strong teeth and bones. Dairy foods, such as milk, cheese and yogurt, are also healthy sources of phosphorus, and milk supplies a good amount of vitamin D. Phosphorus works with calcium to support healthy bones and teeth and also helps you maintain a regular heartbeat and contract your muscles properly.

 Your body relies on protein for each of the functions it carries out and to produce energy from the foods you eat. Protein foods are also a healthy source of iron, a mineral that is crucial for the formation of healthy red blood cells and for the movement of oxygen through your body.

 Grains are important sources of many nutrients, including fiber, B vitamins (thiamin, riboflavin, niacin and folate) and minerals (iron, magnesium and selenium).  Dietary fiber from whole grains, as part of an overall healthy diet, helps reduce blood cholesterol levels and may lower risk of heart disease.

The nutrients in fruit are vital for health and maintenance of your body. The potassium in fruit can reduce your risk of heart disease and stroke. Potassium may also reduce the risk of developing kidney stones and help to decrease bone loss as you age.

 Vegetables are important part of healthy eating and provide a source of many nutrients, including potassium, fiber, folate (folic acid) and vitamins A, E and C. Options like broccoli, spinach, tomatoes and garlic provide additional benefits, making them a superfood!  Eating a diet rich in vegetables may reduce risk for stroke, cancer, heart diseases and type-2 diabetes.