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What Are the Health Benefits of
Nutella Hazelnut Spread?

Nutella Hazelnut Spread

Nutella is a hazelnut-chocolate spread similar to peanut butter but with a sweeter flavor. Though the spread contains saturated fat and sugar, it also supplies a good amount of key vitamins and minerals that you need for good health. The hazelnuts in Nutella might also boost the health of your heart, making it a fairly nutritious food to occasionally incorporate into your healthy eating plan.

Fiber and Heart Benefits

A 2-tablespoon serving of Nutella contains 1 gram of fiber. That's 4 percent of the 25 grams of fiber women need each day and 3 percent of the 38 grams that men should aim for. Fiber helps lower your cholesterol. Maintaining a healthy cholesterol level helps reduce your chances of developing heart problems, including a heart attack. The hazelnuts in Nutella provide this protective benefit. According to a 2011 article published in the "European Journal of Clinical Nutrition," patients who ate 30 grams of hazelnuts every day for 4 weeks experienced a reduction in overall cholesterol levels.

Iron and Calcium

A 2-tablespoon serving of Nutella supplies 4 percent of your daily iron needs, as well as 4 percent of your calcium needs. Iron helps your body make red blood cells and it also helps protect the health of your immune system. In addition to supporting the health of your bones and teeth, calcium regulates your blood pressure, too. Getting plenty of calcium might also reduce your risk of stroke and colon cancer, according to the University of Maryland Medical Center.

Tips

Though you do get a small number of key nutrients from Vegan Nutella, you'll also consume saturated fat and sugar. A 2-tablespoon serving of Nutella contains 3.5 grams of saturated fat, which is 18 percent of your daily limit. Maintaining a low intake of saturated fat can protect the health of your heart and help you maintain a healthy weight. The same serving of Nutella also has 21 grams of sugar, which is equal to about 5 teaspoons. According to MayoClinic.com, women shouldn't have more than 6 teaspoons of sugar per day and men shouldn't have more than 9 teaspoons. Although the occasional serving of Nutella isn't likely to harm your overall health, you should limit how much you eat to prevent yourself from consuming too much-saturated fat and sugar.

Serving Suggestions

Spread Nutella on a slice of whole-wheat toast or a toasted whole wheat bagel as an easy way to add more fiber to your diet. Spread Nutella on a sliced apple. In addition to the benefits of Nutella, you'll also get a good dose of fiber and vitamin C from the apple. Stir Nutella into calcium- and protein-rich plain yogurt. Top the mixture with fruit to add potassium and vitamin C. Spread Nutella on whole-grain crackers and top them with fresh fruit.

Viber

One large stalk of celery supplies 1 gram of dietary fiber. Women should aim to consume between 21 and 25 grams of fiber per day, while men should get between 30 and 38 grams. Consuming sufficient amounts of fiber is a healthy way to prevent constipation and encourage your intestines and colon to work more efficiently. Fiber can help protect the health of your heart. While ranch dressing doesn't contain a significant amount of fiber, you'll still get 1 gram of fiber from your celery even when you dip it in the dressing.

Nutrients

A large stalk of celery supplies 26 milligrams of bone-building calcium and 166 milligrams of potassium toward your daily goal of 4,700 milligrams. Potassium is an essential mineral that promotes a healthy heartbeat and enables your muscles to work properly. The same serving of celery provides 18.8 micrograms of the 90 micrograms of vitamin K you need each day. Vitamin K helps clot your blood. A large stalk of celery supplies small doses of iron, zinc, vitamin A and vitamin C as well.

Ranch Dressing

A 1-tablespoon serving of ranch dressing contains 73 calories and 7.7 grams of fat, of which 1.2 grams are saturated. Too much fat in your diet can lead to weight gain. The saturated fat in ranch dressing can contribute to heart disease and Type 2 diabetes. The same serving of ranch dressing contains 164 milligrams of sodium. You should limit your intake of sodium to between 1,500 and 2,300 milligrams, depending on your age and quality of health. Ranch dressing doesn't supply significant doses of vitamins and minerals, which doesn't reduce the nutrients in celery but doesn't add anything beneficial to your diet either.

Tips

If you must have ranch dressing with your celery, opt for a reduced-fat version, which cuts the amount of fat to 1.9 grams. Fat-free ranch dressing is another option that helps improve the nutritional value of the dip. Even better, replace ranch dressing with more nutritious dips. Dip celery stalks into hummus, which supplies a healthy dose of fiber, protein, and potassium. Low-fat melted cheese is a calcium-rich dip that pairs well with celery. Peanut butter supplies a good dose of heart-healthy unsaturated fat, and low-fat plain yogurt combined with fresh dill is a dip that supplies calcium and protein.

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