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Recommended Food
Health and quality of life



Nutrition is at the very beginning of health.
First, let's think about a realistic diet plan, which maps the required vitamin and mineral mix well.
Such a diet can be described as really healthy.

The body needs these vitamins: A, B1, B2, B3, B5, B6, B7, B9, B12, C, D, E, K.
If only one vitamin is missing, this is sufficient to cause serious diseases.

The body needs at least these minerals: Calcium, potassium, copper, magnesium,
Sodium, phosphorus, sulfur, iron, iodine, manganese, zinc, cobalt, silicon, selenium.
If only one mineral is missing, the first problems begin.




  Note: In the following data on the vitamins and minerals only the really rich substances are mentioned,
So that the list remains clear and one can better remember what food is given to us what substances.
  The exact quantities in mg (for example) can be found here:
Furthermore, the Internet (as of 2017) serves as a source of information.


In Gambia almost every second field is a peanut field.
The peanut is responsible for nearly 80% of the export income.
It is cultivated where nothing else grows because the soil is already leached.
Peanuts do not need much, but give much:
Fortunately, they are very healthy!
B1, B3, B5, B7, E
Potassium, copper, magnesium, sodium, phosphorus, sulfur

The raw peanut contains simple and polyunsaturated fatty acids (which is very good) and many essential amino acids.
It also contains many other proteins and fats.
  Peanuts give energy and are good for blood and circulation.  
  Note: Peanuts also contain chlorine (chlorine is poisonous). So do not regularly eat a lot of it.  
  Preparation + Meal
Best raw. So the vitamins remain in the Food.
But also occasionally roasted food (particularly high content of antioxidants).
Also eat The red, soft dish, it is very healthy (antioxidants).

The peanut tastes good, offers a colorful mix of healthy substances and fills you up.
It is not enough to eat the peanut alone.


Millet is a cereal with small grains and occurs in different species.
The plant also thrives very well with water deficiency.
In dry areas the cultivation is highly recommended.
The fact that she is also very healthy by the way, is very pleasing.

B1, B6

Iron, copper, magnesium, manganese, phosphorus, silicon

Millet contains a high amount of mono- and polyunsaturated fatty acids, which are particularly healthy. (This can save the body a lot of work)
Millet contains many amino acids and secondary plantings that contain antioxidants.
Iron (FE) is the reason for the red color in the blood.
It allows the construction of hemoglobin molecules, which can then be used to transport oxygen atoms.
Iron allows the oxygen supply through the blood.
  Millet supports the tasks of blood and allows for a better metabolism.  
  Preparation + Meal
Millet may only be cooked or roasted.
Millet should be soaked before cooking.
Only cook the millet briefly to keep the vitamins (especially the B vitamins).

Millet tastes good, offers a colorful mix of minerals and fills you up
But millet and peanuts alone are not enough.
  Note.: Many foods, e.g. Millet contains fluorine (fluorine is toxic). Fluoride is used in conjunction with other substances (eg sodium). Fluorides behave almost like free radicals, they cause damage to the cell walls, because they bring the chemistry out of balance there.

Regular intake of fluorine over a long period of time causes problems. In the short term, this is first evident in the teeth. Long-term proven and well-documented is the arteriosclerosis caused by a chronic fluorine poisoning, in which the bones become brittle. But even before this, the poison can show its effects, depending on the dose: Fluorine is degraded with time, which is then on the kidney (The detoxification station in the body). This can lead to an unusually long dwell time of the poison in the body and the cell damage accumulates. Disorders such as emaciation, diabetes, vasoconstriction, increased blood glucose levels, cardiovascular problems and, of course, cancer are also the result. If the fluorides stay too long in the body, they accumulate in the brain in the nerve cells of the hippocampus. In combination with iodine deficiency, neurochemical changes occur very quickly and the brain is damaged.
There is no need for Gift in the brain! Alzheimer's, Parkinson's and dementia, lower learning ability, poorer memory, and reduced intelligence are expected.

It is a question of the amount (dose) and a question of the condition of kidney and liver and the general immune system. When the liver and kidneys are once too busy to filter and remove toxins from the body, they can no longer concentrate so well on the storage and the availability of the necessary substances in the body, and there are correlative effects which cause all possible undesirable effects can. The dosage and the time period are not yet exactly defined, because of the complexity and the interplay of the various factors there is still a lack of concrete and reliable information. In Wikipedia is still nothing about the toxicity of the fluorides. There are surprisingly very different opinions on the Internet. This is striking. In this area, there is still an urgent need for clarification.
(Perhaps you would have to eat 5 kilos of millet every day to make it dubious, but in combination with fluoridated salt or other foods, which also contain fluorine, this issue can come much sooner Fluoride content in the water as the content can vary greatly in the vicinity of geological features such as a dormant volcano).

The spice curcumin is a very effective antioxidant (it can defuse free radicals). Also, calcium (eg, sesame) in food can mitigate the deleterious effect of fluorine.


The mango is a wonderfully tasty healthy fruit.
It should be cultivated in all tropical and subtropical parts of Africa as often as possible!
It should not be missing in any garden.
Finally, vitamin C is also on the menu!

A, Beta-Carotene, C, K
Only in small quantities

The mango tree is a huge fruit tree! It is up to 45 meters high and provides a lot of shade.
Its wonderful flowers are gorgeous to look at and smell exceptionally good.
The scent fills the entire environment.
And it is quite easy to cultivate it:

The root develops rapidly when there is enough water.
In the tropics the trees grow very quickly.
In the third year a mango tree carries around 50 fruits.
The full harvest is achieved from the fifth year, with up to 500 mangos per tree.
The mango plantation is uncomplicated and highly recommended!
  Mango strengthens the immune system.  
  Preparation + Meal
Depending on your mood. From the mango you can eat as much as you want.
You can best be guided by your own appetite.
  Note: It also contains (beta-carotene). From this substance, the body produces exactly the right amount of vitamin A that it needs. You can never eat too much of it.  

  Sweet potato

Batate is one of the most nutritious vegetable varieties in the world.
It grows under the earth and is also called sweet potato.
She is a native of Africa and feels very comfortable there.

A, Beta-Carotene, B5, B6, C, E, K
Potassium, manganese

The Batate has a high proportion of amino acids and many secondary crops.
And it tastes very good.
She is tired, is very healthy and should not be missing in any kitchen.
  Batate improves the blood and strengthens the immune system.  
  Preparation + Meal
It fits everywhere and the preparation is easy.
No matter whether cooked, cooked, baked, deep fried or raw.
From the leaves you can make spinach.
You can eat as much as you want.
It is best to have your own appetite.

So far we have eaten well and already covered almost all vitamins and minerals:
The body needs these vitamins: A, B1, B2 , B3, B5, B6, B7, B9, B12 , C, D , E, K.
If only one vitamin is missing, this is sufficient to cause serious diseases.

The body needs at least these minerals: Calcium , potassium, copper, magnesium,
Sodium, phosphorus, sulfur, iron, iodine , manganese, zinc, cobalt , silicon, selenium.
If only one mineral is missing, the first problems begin.
Vitamin D We can now neglect vitamin D, since the body can produce it by means of sunlight.
And sunlight is more than enough in Africa. So we are looking further.


  Niebe (West African bean or "Cowpeas")

The plant originally comes from West Africa.
It was then gradually brought to other parts of the world with the help of man.
It is grown there because it is needed there.
It thrives on sandy soil.
It needs little water but can temporarily withstand extremely much moisture.
It protects the ground from the hot sun and winds.
It can cover the millet in particularly dry areas without stifling it.
B1, B6, B9, K
Iron, potassium, copper, magnesium, manganese, phosphorus

Niebe contains extremely much vitamin K.
Vitamin K allows the complete energy recovery in the body.
With potassium, the body regulates the water balance in the up to 100 trillion cells.
The very accurate proper amount of water in the cells is important for the forwarding of the electrical impulses.
And potassium is good for better blood circulation.
From the iron we know that it is needed for oxygen transport in the blood.
  Niebe strengthens the blood and the whole organism.  
  Preparation + Meal
Beans fit everywhere and the preparation is easy.


The pea is one of the oldest known crops.
It is distributed over the globe in various forms.
In the subtropical areas it needs only little water.
B1, C, E, K
Copper, manganese

Peas generally have characteristics that other foods do not have:
The content of polyunsaturated fatty acids and amino acids is very high.
This is also true of the normal green pea (see it on the right side).
What exactly the secondary plant substances cause is not yet fully known, but it is certain that they play a very important role in the metabolism.
Since there are written records, peas are mentioned as particularly salutary.
  Peas improve the overall metabolism.  
  Preparation + Meal
Season the chick peas for at least 12 hours and cook.
Chick peas taste like nuts.
They can be used with vegetables, salad or sauces.
Chick peas fill you up.


Sesame is native to parts of India and Africa.
Today, sesame is being built worldwide.
The plant thrives in warm, moderately humid areas.
It does without any kind of fertilization.
With regard to vitamins and minerals, this plant is absolutely remarkable:
B1, B3, B5, B6
Calcium, phosphorus, magnesium, potassium, iron, copper, manganese, zinc

Sesame oil contains extremely simple and polyunsaturated fatty acids.
The high number of amino acids is amazing.
It also contains very many antioxidants, so it is good for the immune system.
  Sesame gives power and energy.  
  Preparation + Meal
Sesame can be an ingredient of pastry and nibbles.
Sesame can also serve as a condiment.
Oils should not be overheated for too long. (Healthy substances are preserved)

Now we have the vitamin B9 and the minerals calcium and zinc also with it.
We are not quite finished with our selection:
The body needs these vitamins: A, B1, B2 , B3, B5, B6, B7, B9, B12 , C, D, E, K.
If only one vitamin is missing, this is sufficient to cause serious diseases.

The body needs at least these minerals: Calcium, potassium, copper, magnesium,
Sodium, phosphorus, sulfur, iron, iodine , manganese, zinc, cobalt , silicon, selenium.
If only one mineral is missing, the first problems begin.
We have eaten so far quite well. But there is still something missing:
Up to now, no B2, B12 has yet been included in the diet.
And the minerals iodine, cobalt and selenium are still missing.

So we are looking further.



The root comes originally from South America. It was also brought to Africa by the colonialists.
It grows also on infertile soil, drought does not matter to it.
It grows all year round, so the root can be harvested at any time.
This is the real reason why it is so popular.
C, K


The root contains a lot of flour (fills you up), but not many nutrients and makes a lot of work in the production.
It may be useful in connection with other plants, as it can cover the ground and give shade.
And in times of bad harvests it can occasionally compensate for the harvest.
In no case is a one-sided main diet recommended.
  It can be reaped all year.  
  Note: There is Cyanide inside. (Cyanide is toxic)). A small amount of blue acid also remains in the root after comminution and drying. If you eat Cassava at a regular basis, it can lead to serious problems in the long term: the exposure to Cyanide leads to iodine deficiency. And we already had an iodine deficiency: this is very serious.  
  Preparation + Meal
Wash, peel, cut lengthwise and remove the hard vein vein.
Cutting, crushing and drying, so that the toxic blue acid disappears.
Maniok should always be cooked.
Then you can cook everything possible.


To import rice to Africa was originally an idea of the colonialists from Europe.
Compared to the many other foodstuffs, the proportion of nutrients is rather low:


Only in small quantities

In the rice there is much of the amino acids which the body can not produce by itself.
However, it is quite sufficient to take it with the enjoyment of peanuts, millet or batate.
From rice you can eat as much as you want.
  Rice fills you up.  
  Preparation + Meal
Rice fits everywhere and the preparation is easy.


Corn originates in America.
The Europeans then took him to Africa after Christopher Columbus.
Today it is fully harvested and processed in the western world with very large tractors and machines.
This has contributed to its triumphant success over the last 50 years.
A, B5, B6, K


  Corn gives energy.  
  Preparation + Meal
Corn fits everywhere and the preparation is easy.
  Note: (!) Cassava, rice and corn have contributed nothing to our previous food mix!

These are the most important earth fruits in the Gambia.

Food Trees: Mango, Cashew, Baobab, Apple, Papaya, Banana, Avocado, Olives, Desert Saddle, Jackfruit, Nere ...
Other trees: Shea (Karite tree needs 50 years to full bloom).
Shadow donor and utility tree: Kapok tree.

The body needs these vitamins: A, B1, B2 , B3, B5, B6, B7, B9, B12 , C, D, E, K.
If only one vitamin is missing, this is sufficient to cause serious diseases.

The body needs at least these minerals: Calcium, potassium, copper, magnesium,
Sodium, phosphorus, sulfur, iron, iodine , manganese, zinc, cobalt , silicon, selenium.
If only one mineral is missing, the first problems begin.
We have eaten so far. But it still lacks B2, B12 in food We have eaten very well so far. But still B2, B12 are missing.
And the minerals iodine, cobalt und selenium are also still missing.

Nutrition without fish and eggs,
will cause problems after some years.
And then the diagnosis will not be B12 deficiency,
But some serious immune disease!

A Vitamin-B12-deficiency is usually undetected, because the symptoms are manifold.
Vitamin B12 deficiency can be detected by a simple urine test.
If the ingredients are sometimes combined with fish or eggs, our menu is perfect:
fish (or other seafood such as oysters, mussels or algae - best fresh) and
Eggs we finally find also Vitamin B2 and Vitamin B12 in our nutrition.
And: fish and eggs also contain enough iodine, cobalt and selenium.

  The recommended diet  
  What to eat in Gambia (or in Senegal): As colorful as possible. As many different plants as possible.
Let us leave the plants artificially brought to West Africa by the colonialists (rice, corn, cassava),
The result is a list of recommended food for the vegetable garden:

Peanut, millet, mango, batate, niebe, chick peas, sesame, avocado, watermelon, pumpkin or calabash,
Lemons or other citrus fruits (for example orange), honey, cucumbers, onions, soya beans, olives, zucchini,
Carrots and beetroot, tomatoes, aubergines, peppers, hibiscus, papaya, garlic, melanzani,
Okra, berries, raspberries, and and and ...

Our menu should be as colorful as possible.

And of course, as much clean water as possible! One or two times a month meat can enrich the offer.
And do not forget: spices. If enough shade is already available and the soil is moist enough, salad and cabbage are recommended.
And remember: You do not have to be a specialist for vitamins and minerals.