FISH : Fish is a low –fat high quality protein, fish is filled with omega fatty acids and vitamins such as D and B2 (RIBOFLAVIN). Fish is rich is calcium and phosphorus and a great source of minerals, such as iron, zinc iodine , magnesium and potassium. The American heart association recommends eating fish at least two time per week as part of a health diet fish is packed with problem, vitamins and nutrients that can lower blood pressure and help reduce the risk of a heart attack or stroke
MEAT: there are innumerable health benefits of eating meat it serves as a fabulous source of high quantity proteins, which a single vegetarian food is not able to provide. It contains all the essential amino acids that the body requires. The red meat contain very high quantities of iron, when compared with plant origin food 100 grains of liver contains 600mcgm of iron as against 325 –mcgm in 100 gram carrots (Bebewa 2008) . the phosphorus content present in meat get much more easily absorbed than that present in cereals and legumes meat also serves as the main source for the intake of vitamin B12
VEGETABLE: People who eat vegetables as part of an overall healthy diet generally have a reduced risk of ironic diseases potassium may help to maintain healthy blood pressure. Dietary fiber form vegetables helps reduce blood cholesterol levels and may lower risk of heart disease folate help the body from red blood cell.
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