Food pyramid by marica

Fats: They give us reserve energy (the type of energy we can use when we don't get enough from the food we eat), they build and shape our body, they are vehicle of some substances that can only be absorbed in combination with fats(fat-soluble). There are saturated fats that mainly come from animals such as meat, dairy products and eggs, but also cocoa butter and palm oil,- too much saturated fat can cause cardio vascular diseases- and unsaturated fats that are mainly derived from vegetables such as olive oil and oils coming from other vegetables, but also omega 3 coming from fish especially bluefish, unsaturated fats, as opposed to saturated ones can protect us from cardio-vascular diseases because they help blood flow through our arteries.
Vitamins: They control the necessary chemical processes in our body and ease the transformation of fats into energy. Some of them, such as vitamins B and C, are soluble in water and we get rid of them when we urinate so we need to take them in daily, others, such as vitamins A, D, E and K, are soluble in fats so we can accumulate them in our tissues. Vitamin A, which we can find in some fruits and vegetables such as watermelon and peppers is good for our bones, teeth, skin and sight. The group of Vitamins B (B1 that we can find in some pulses, B2 which we can find in maize and in some cheese , B6 which we can find in some fish and eggs, B9 which we can find in some pulses and in pumpkins, B12 which we can find in some meat and in eggs) are good for our blood and nervous system. Vitamin C - which we can find in some fruits such as strawberries, citruses, kiwis and raw peppers- protects us from diseases and facilitate iron absorption. Vitamin D - which we can find in some fish, eggs and some cheese, but we can also produce it through the exposure to the sun- is good for our bones and teeth. Vitamin E - which we can find in olive oil, papaya, almonds and mango- helps slowing the aging process.

Minerals: they strengthen our bones, keep water balance, defence reactions and glandular secretions under control; Calcium is especially found in dairy products and it is good for our bones and teeth. Iron that we have in our blood is important to capture oxygen that wouldn't otherwise stay in our blood, it can be found in meat, eggs and in some vegetables such as spinach. Magnesium can alleviate the sense of fatigue, it can be found in some nuts and in bananas. Phosphorus, useful for our brain, we can find it in eggs, meat, pulses and wholemeal grains. Potassium regulates a lot of functions in our body. Sodium is especially found in salt, too much sodium can cause a high blood pressure facilitating cardio-vascular diseases.