One of the healthier options for dips is the Middle Eastern dip hummus. It provides you with protein and a number of essential vitamin and minerals, and while it can be high in fat, it is mostly heart-healthy unsaturated fat. Each serving of hummus provides 25 micrograms of folate, or 6 percent of the daily value, as well as small amounts of vitamin A, thiamine, riboflavin, niacin and vitamin B-6. Folate is essential for producing new cells, including red blood cells and DNA. It is also necessary for preventing neural tube birth defects. Eating a 2-tablespoon serving of hummus will also increase your mineral intake, providing 53 milligrams of phosphorus and 21 milligrams of magnesium, or 5 percent of the DV for each of these nutrients, and 0.7 milligram of iron, or 4 percent of the DV. It will also provide you with small amounts of potassium, calcium and zinc. Phosphorus plays a role in kidney, heart, muscle and nerve function. You need magnesium for proper immune function and to keep your blood sugar and blood pressure at acceptable levels, and iron is important for producing red blood cells to carry oxygen throughout your body.Hummus makes a great dip for pita bread and vegetables, and you can also use it as a sandwich spread. Try the different variations, including red pepper hummus, garlic hummus and hummus with added spices or toppings to see which you prefer. However, eat it in moderation to avoid consuming too many calories.

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Source: healthyeating.sfgate.com