April showers bring May flowers, but only milk will deliver the vitamins and nutrients you need throughout the day. For all the athletes doing training for the spring sports teams or just getting in shape for the upcoming summer season, this is important information for keeping a balanced diet.

Here are some facts about the best food to keep in your diet: nutrient-dense milk. Nutrient dense foods provide many healthy nutrients and few calories per measurement. The phrase nutrient dense sounds similar to the term energy dense. But they have opposite meanings. (Energy dense foods usually provide a low amount of healthy nutrients, but many calories and high amounts of refined sugars and fat per serving.) Don't confuse the two. You need the nutrient-dense foods to keep you going, and help keep a balanced diet while getting in shape.

Milk is a source of energy plus 15 essential nutrients. Here's a brief look at what each glass contains:

€ Protein builds and repairs body tissues, even bones. It also helps build antibodies to fight infection in your body.

€ Potassium is essential for maintaining your body's vital fluid balance and is important for the proper functioning of nerves and muscles.

€ Vitamin A helps maintain healthy skin, eyes and night vision. It is essential for normal bones and teeth.

€ Vitamin D is an optimal source for calcium and phosphorus absorption. It is essential for strong bones and healthy teeth. Note: At present, vitamin D is added to milk only, though certain brands of yogurts are now made from fortified milk and also provide vitamin D.

€ Thiamin turns carbohydrates into energy. It helps to maintains a healthy appetite and aids normal growth.

€ Riboflavin helps build healthy skin, eyes and nerves. It also helps convert food into energy.

€ Niacin aids growth and development, a normal nervous system and a healthy digestive tract.

€ Vitamin B 6 helps protein build body tissue and helps produce red blood cells and antibodies to fight infection.

€ Vitamin B 12 benefits red blood cells and helps to maintain a healthy nervous system and digestive tract.

€ Pantothenic acid helps turn carbohydrates and fat into energy.

€ Folic acid helps form red blood cells and genetic material for cells.

€ Calcium is great to build strong, healthy bones and teeth. It also helps your heart beat, muscles contract, nerves function and blood clot normally.

€ Magnesium is also beneficial for strong, healthy bones and teeth. It can help convert food into energy and build body tissue.

€ Phosphorus as well helps develop strong bones and teeth and contributes to the general functioning of your body.

€ Lastly, zinc helps to convert food into energy and is important for tissue repair and growth .

Are all types of milk equally nutritious? Skim, 1 percent, 2 percent, whole or homogenized milk, chocolate milk and powdered skim milk offer basically the same amount of vitamins and minerals. Milk is also 90 percent water, making it an effective thirst quencher.

Lindsay Young is the Cayuga County Dairy Princess. She is available for speaking engagements at local schools. Contact her at MsYoung525@AOL.com