Super-Duper Foods!

 I found this list of super foods at medhelp.org.  I'm not sure you can access if you aren't a member, although it's easy enough to join and MedHelp is free.

• SALMON: Heart health/brain function.  A 4 ounce serving two to three times a week.
• BLUEBERRIES: Antioxidant/ anti-aging. 1/2 cup delivers as much antioxidant power as five servings of other fruits and vegetables.
• DRIED APRICOTS:  1/2 cup daily. High in potassium (dried apricots contain nearly three times as much potassium as bananas and potatoes) Higher potassium intake can lower the risk for painful kidney stones.
• CHERRIES: Try 20 tart cherries (or 10 ounces of juice) when you have an ache. Eating tart cherries can help relieve pain from muscle aches, gout and arthritis better than anti-inflammatory drugs. The pigments that give cherries their red color (anthocyanins) are most likely responsible for this pain-killing, anti-inflammatory effect.
• FULL-FAT DAIRY: Limit your intake to one cup of whole milk or a half cup of ice cream per day. Researchers found that women who ate one or more daily servings of full-fat dairy foods (as opposed to  low-fat dairy) were less likely to suffer ovulation problems. The speculation: it might have something to do with how hormones attach to fat molecules.
• YOGURT:  6-8 ounces (serving size). Yogurt contains probiotics (beneficial bacteria) which improve the gut's ability to digest foods that cause flatulence. These beneficial bacteria are also being studied for their potential ability to improve immunity. They turn lactose into lactic acid, so the lactose intolerant (60% of adults) can probably enjoy yogurt, without the unpleasant side-effects.
• TEA: Black or green tea without milk or sugar can make breath sweeter. Contains polyphenols, a type of antioxidant that can inhibit the growth of bacteria that causes bad breath.
• ALCOHOL: One or two drink per day: 1.5 ounces of liquor, five ounces of wine, or (not and!) 12 ounces of beer. Sugary cocktails are generally high in calories, and not a good option if you are watching your weight or want to avoid sugar.  In conjunction with losing weight and exercise, one or two alcoholic drinks per day can significantly increase HDL levels.
• EGGS: Here's the deal. Eggs contain biotin. If your fingernails are thin and brittle, you may be low on biotin. Although you can get plenty of biotin from egg yolks (as well as liver), the studies used 2500 mcg (the average egg has approximately 20 mcg) so it would be impossible to reach that amount through diet alone to improve your fingernails...but eating two eggs a day will ensure you are getting enough biotin (adults need 30 mcg per day). PERSONAL NOTE: I try to avoid egg yolks, so I will (for the most part) stick with my supplement and eat liver and onions, on occasion.
• OYSTERS: (Men, listen up!) Try six medium, raw oysters on the half shell. They are the richest food source of zinc, which is necessary for testosterone production. (Even short-term zinc deficiencies can reduce semen volume and testosterone levels.) Oysters (depending on variety) contain 10 times more zinc than wheat germ and beef (other excellent sources).
• GARLIC: A clove a day keeps the vampires--and potential suitors--away. Seriously, regular consumption can keep you from contracting viruses. Garlic contains allicin, which blocks enzymes that play a role in bacterial and viral infections.  Eating garlic can also help you recover faster from a cold. To boost the allicin, crush or mince the garlic and allow it to sit for 15 minutes at room temperature before eating.
• CINNAMON: At least 1/2 teaspoon daily. Cinnamon (safe and easily added to the diet) may have an insulin-like effect, helping to control blood sugar levels. More research is needed.
• GINGER: 1/2 teaspoon of real ginger minced in tea or per serving in stir-fry. (Note: most mainstream ginger ale has little, if any, real ginger). Or try candied ginger (delicious and spicy). Ginger is proven to relieve nausea. Most evidence is for pregnancy-related nausea and vomiting, while studies are mixed on whether ginger is effective for nausea caused by chemotherapy, anesthesia and motion.
• COFFEE: One cup daily to improve short-term memory and reaction time.
• TURMERIC: Approximately 1.5 teaspoons mixed in yogurt, tea, grains and curries. Turmeric is considered one of the most potent anti-inflammatory foods on the planet.