GLOW foods - fruits and vegetables with intense colours due to lots of sunshine (1-4)
Intense coloured fruits and dark green leafy plants and vegetables, that contain lots of fiber and nutritious plant pigments, “sunshine vitamins” and antioxidants, making your skin, hair and internal organs very healthy. With many phytochemical disease fighting powers against acute & chronic diseases, improving Life Quality and Lifespan (4, 5)
e.g. Mango, Papaya, Pumpkin, Tomato, raw Spinach and Lettuce, Avocado, Cabbage, Orange, Tangerine, Carrot, Pepper, Kale, Cucumber, Turmeric, Apple, Plum, Apricot, Grape, Pomegranate, Prickly Pear, Strawberries and edible berries.
1.Glow Foods and Fruits with intense bright Colours and a nice (ripe) Smell have by far the most concentrated disease fighting powers and cholesterol lowering capacities, which are NOT found in animal foods. E.g. An intense red tomato with a nice smell is a sign of a ripe and very nutritious fruit.
(Glow Foods are ripened by lots of sunshine and have very high antioxidants (ORAC) values (1-5, 10).
2.Top quality Fruits are Mango, Papaya, Avocado and red Apple: Eat them with Skins/Peels, because here you find the highest concentrations of healthy vitamins/antioxidants, protecting the fruit against heat, cold and ultraviolet sunshine stress. Also Pumpkin, red or yellow Prickly Pear and Orange & Tangerine as well as the top vegetable raw Spinach. These fruits can be peeled lightly and then eaten as very healthy whole fruits.
GROW foods – proteins for healthy muscles and growing organs (11,8)
Foremost of all, Important Plant Proteins: various Beans, Nuts, Seeds and Mushrooms, but also
proteins from Animals (Fish, Chicken, Rabbit, Pigeon, Sheep, Sour Milk, Grasshopper).
GO foods - carbohydrates and fats, giving you energy for work and moving (11,8)
Carbohydrates: Beans (like Lentils, Cowpeas, Chickpeas, peas etc.), Fruits and Seeds (Avocado, Pumpkin, Mango, Papaya and dried Figs, Apricots and Plums as well as Nuts like Almond/Walnut, Peanut/Groundnut). Furthermore Whole Grains (Sorghum, Millet, Tef, Maize), Roots (e.g. Sweet Potatoes, Onions) and Fats, especially in healty fatty Plant Foods like Avocado and Pumpkin, but also in animal foods like Fish, Chicken, Rabbit, Pigeon and Sheep.
Literature and Links to webpages
1. The Color Code , an excellent and unique book on the many and vital 'plant vitamins' in coloured fruits for essential health,
by food scientist JA Joseph e.a. , Hyperion 2003, USA.
2a. 'The Garden of Eden Diet - plant-based diets', DJA Jenkins e.a. in the 'Epidemiology' journal, March 2006.
2b. 'The Garden of Eden: Implications for CVD prevention', DJA Jenkins e.a. APJCN 9, Suppl. S1-S3, 2000.
2c. 'Before the Dawn', recovering the lost (genetic) history of our ancestors , ('Tracing the Boundaries of Eden',
in Ethiopia ! - page 63), by N Wade, Penguin Press, New-York, 2006.
3. 'Origins and evolution of the Western diet: Health implications for the 21st century', Cordain e.a., AJCN 2005.
4. 'Okinawa Caloric Density Pyramid' in 'The Okinawa Diet Plan' book by BJ Willcox & DC Willcox, 2004, New York.
5. 'Plants: Diet and Health', editor G Goldberg, Brit. Nutr. Foundation, Blackwell Science, 2003, Oxford.
6. 'The Longevity Diet - Fewer Calories, More Life', BM Delaney & L Walford, , Avalon Publishing, 2005, New York
7a. ' Food at the time of the Bible' - M Feinberg-Vamosh, Palphot 2004, Herzlia, Israel.
7b. 'Life Guide - Health for Life', New Testament/Psalms/Proverbs NIV Bible version with a Health & Nutrition guide included,
produced by VVHS/BKV, the International Bible Society & Mercy Ships Holland, 2006.
8. NutritionData website - an excellent Nutrition and Food Analysis website !
9. 'Malawi Food Guide summary' and 'List of Foods in Malawi' lists - Stacia Nordin, Malawi, 2005.
10. Antioxidants Capacity (ORAC values) & Whole Foods Shopping lists - Jeanne Wallace, 2004.
11. 'Where There Is No Doctor' , the classical Medical Guide for developing countries by David Werner, HealthWrights, pdf format
Harry Kanis, hwkanis@gmail.com