"Fish provides a good source of high quality protein and contains many vitamins and minerals. It may be classed as either whitefish, oily or shellfish. Whitefish, such as haddock and seer, contain very little fat (usually less than 1%) whereas oily fish, such as sardines, contain between 10-25%. The latter, as a result of its high fat content, contain a range of fat-soluble vitamins (A, D, E and K) and essential fatty acids, all of which are vital for the healthy functioning of the body.

Research over the past few decades has shown that the nutrients and minerals in fish, and particularly the omega 3 fatty acids found in pelagic fishes, are heart-friendly and can make improvements in brain development and reproduction. This has highlighted the role for fish in the functionality of the human body

Cauliflower is low in fat, low in carbohydrates but high in dietary fiber, folate, water, and vitamin C, possessing a high nutritional density.[11]
Cauliflower contains several phytochemicals, common in the cabbage family, that may be beneficial to human health. * Sulforaphane, a compound released when cauliflower is chopped or chewed, may protect against cancer. * Other glucosinolates * Carotenoids[11] * Indole-3-carbinol, a chemical that enhances DNA repair,[12][13] and acts as an estrogen antagonist,[14] slowing the growth of cancer cells.

Cabbage is one of the most popular vegetables in kitchen gardens, coming in the color of red or green. You can cook the vegetable or eat it raw. If cooked, it is best to do so just slightly. Prolonged cooking destroys most of the nutrients. When eaten raw, it delivers plenty of nutrients into the body. It can be used in raw form in various salad mixes. Half a pound of cabbage yields all the recommended daily allowances for vitamins C and E. Other vitamins in the vegetable are A, B1, B2, B6, K and folic acid.