They do not supply energy, but they help release energy from carbohydrates, fats, and protein. They also help in other chemical reactions in the body. They are used to build strong bones and teeth, and to make hemoglobin in red blood cells. They help maintain body fluids and help in other chemical reactions in the body. It is needed to replace body water lost in urine and sweat.
Water helps to transport nutrients, remove wastes, and regulate body temperature.
Peels and edible seeds are especially rich in fiber. Nearly all vegetables and fruits are low in fat, and none contain cholesterol. Foods in this group provide starch, thiamin, riboflavin, niacin, iron, magnesium, folacin, fiber, and protein. Milk and most milk products are calcium-rich foods. It's a good idea to vary your choices in this group.