Quiz: Are You a ‘Super Foods’ Superhero?

Though it's all the buzz, there's no official medical meaning of a super food.

Many doctors and food experts agree that certain foods are extra rich in nutrients and are good for your health.

Rather than focusing on a few wonder foods, you should make sure you eat all kinds of healthy, nutrient-rich foods. You risk having a diet that's not balanced if you overeat a few things.

For years, eggs had a heart-unhealthy rep. Now they're sometimes called the new super food because of their quality protein and nutrition profile.

Yolks have cholesterol, but it doesn't affect blood cholesterol the way trans fats do. Yolks have the key nutrients choline, Riboflavin, and vitamin D. Vitamin D, which your bones need, is found naturally in very few foods.

Most of an egg's protein -- 6 grams per egg -- is found in the white.

Almost all fish is good for you. Salmon is really good because it's rich in EPA and DHA omega-3 fatty acids. Though they're key to heart and brain health, the body can’t make these "good fats" very well by itself.

Salmon also is rich in protein and tends to be low in mercury. (Moms-to-be and young kids should avoid eating fish with high levels of mercury, including shark, swordfish, king mackerel, and tilefish.)

Walnuts get extra points because they have a type of omega-3 fatty acids that protects the heart. Almonds are a top source of vitamin E, an antioxidant. Peanuts  (really a legume, like beans) give you folate and niacin. Plus, all these nuts are a great source of protein and fiber.

Nuts are pretty high-calorie, so a little goes a long way.

Blueberries have some of the most antioxidants per serving of any food. Antioxidants helps protect your body from damage linked to such diseases as cancer, heart disease, and Alzheimer’s.

All berries -- including raspberries, blackberries, and acai berries -- have antioxidants, as well as fiber and vitamins. Strawberries, for example, have six times as much vitamin C as blueberries.

One baked sweet potato has almost four times the vitamin A you need a day. Vitamin A is an immune-system booster and good for eyesight. White potatoes have no vitamin A, but a bit more vitamin C and protein. All are fat-free.

The key is to skip butter and sour cream on top on any potato!

Oatmeal is a whole grain that has soluble fiber. This can help lower blood cholesterol and help keep blood sugar levels even, because it's absorbed slowly.

Oatmeal also helps you feel full longer, so it's a good way to start the day if you want to control your  weight.

You kill two birds with one stone when you eat your beans. They're a good source of protein and fiber as well as several nutrients, including magnesium, copper, zinc, iron, potassium, and folic acid. That's why it's smart to eat at least three cups of beans a week.

A half-cup of pinto beans has 8 grams of protein, almost a third of the fiber you need each day, and 10% of the iron you need.

Green tea is often called a super food because it's a top source of special compounds that seem to protect against cancer. Black tea has fewer of these compounds.

Many studies have linked drinking both green and black tea to a lower risk of cancer for some people. There are still a lot of questions about how this works and in which people.

Greek yogurt is made by straining the watery whey, which makes it a lot thicker than regular yogurt. Along with more protein, Greek-style has less sugar and less fat than regular yogurt. Its thick texture may also make you feel fuller longer.

All yogurt is a great way to get calcium. You can get some protein and gut-friendly bacteria, too. Just know that fruit-flavored kinds, Greek or not, can add sugar and calories you might not want.

Dark green, orange, and yellow veggies tend to have fiber, vitamin A, vitamin C, and phytochemicals, which are plant chemicals that may help prevent cancer.

Dark green, leafy vegetables -- like spinach, kale, turnip greens, and collards -- are rich in vitamins A and C.

Super food doesn't mean diet food. Calories in some great-for-you foods such as walnuts or almonds, for example, add up quickly.

That said, super foods are a great way to help you eat a diet rich with a mix of healthy foods. 

Adults and kids generally also don’t get enough calcium, potassium, or vitamin D. Where to find them? In the original super foods --  fruits, vegetables, low-fat dairy products, and whole grains.