Instead of that burger …

            ROCHESTER , MN - If you could eat foods that were tasty, nutritious, and helped cut your risk of disease, what more could you want? The Mayo Clinic Women’s HealthSource offered 10 top picks for healthy foods. Apples are a good source of pectin, a fiber that can lower cholesterol and glucose. They’re a good source of vitamin C - an antioxidant that protects your body’s cells. Vitamin C keeps your blood vessels healthy and aids in the absorption of iron and folate. Almonds are packed with nutrients - fiber, riboflavin, iron, magnesium, calcium, and vitamin E, a natural antioxidant. They’re good for your heart. Most fat in almonds is monounsaturated, which can help lower cholesterol levels when substituted for other fats. Most almonds are considered low sodium, with less than 140mg of sodium an ounce. Broccoli provides calcium, potassium, folate, and fiber, and contains phytonutrients - compounds that may help prevent diabetes, heart disease, and some cancers. It contains the antioxidant beta-carotene and is an excellent source of vitamin C. Blueberries are a rich, low-calorie source of fiber, antioxidants, and phytonutrients. Regular intake may improve short-term memory and cut cellular damage tied to aging. Small red, pinto and dark red kidney beans are an excellent low-fat source of antioxidants, protein, dietary fiber, and copper. They’re a good source of iron, magnesium, phosphorus, potassium, and thiamin. Salmon is an excellent source of omega-3 fatty acids, believed to provide heart benefits. It’s low in saturated fat and cholesterol and is a good source of protein. Spinach is high in vitamin A, and a good source of calcium, folate, iron, magnesium, riboflavin, and vitamins B-6 and C. Plant compounds in spinach may boost your immune system and help prevent certain types of cancer. The deep orange-yellow color of sweet potatoes tells you they’re high in beta-carotene. They’re high in vitamin C and a good source of fiber, vitamin B-6 and potassium. They’re fat-free and relatively low in calories. Vegetable juice is an easy way to include vegetables in your diet since it has most of the same vitamins, minerals, and other nutrients. Tomato juice and vegetable juices which include tomatoes are good sources of lycopene, an antioxidant that may reduce the risk of heart attack and certain types of cancer. Be sure to select the low-sodium varieties. The germ at the center of the wheat seed is a concentrated source of nutrients. Two tablespoons provide a good source of thiamin, folate, magnesium, phosphorus, iron, and zinc. Sprinkle over cereals, yogurt, and salads. Or use it in muffins, cookies, and pancakes.