People Often believe, having junk food will do the trick for them but tragically that only leads to other ailments like diabetes, heart issues, and unwanted fat on various places on type body.
The best healthy foods to gain weight is to eat nutrient-dense natural food that is unprocessed for every meal and also these are the best healthy foods to eat everyday.
Avoid empty calories foods like sugar and aerated drinks, as they are not good for the digestive system.
In order to gain weight or put mass, you need to eat more calories.
Here is the list of best healthy foods to gain weight.
1. Milk
Milk is the top source to include in your meal plan. Milk alone is one food, which has all the nutrients to nourish your body, irrespective of what your age is.
Milk provides a balance of all nutrients such as proteins, carbs, and fats required on an everyday basis.
It is said that milk provides unique nutrients that no other foods can provide, and also many people drink milk in the wrong way.
Getting maximum benefit of best healthy foods to gain weight should be the priority.
Drinking milk in the wrong way can lead to many problems such as digestion issues, bloating, skin problems, kidney disorder, and other skin related issues.
Milk is a perfect source of calcium as well as other vitamins and minerals. Due to its good nutrition profile, it is very helpful in adding more muscles and healthy gains to your body.
It is also said that drinking milk before bedtime gives you extra benefits because milk will provide all the essential nutrient the whole night
2. Whole Eggs
Eggs are one of the healthiest muscle-building and nutritional sources.
These are the best muscle building foods with a great combination of high-quality protein and healthy food, that’s why eggs are among the list of best healthy foods to gain weight.
Now getting on to the nutrition facts of a large raw egg weighing 2 ounces, it has about 75 calories, around 6g of protein, and 5g of fats.Eggs are great sources of several minerals such as Iodine and selenium.
They are natural sources of vitamin D, which are helpful in building stronger bones with the help of Calcium.
The important thing everyone needs to understand eating only egg whites doesn’t contain all the nutrients.
There some important nutrients which are contained by egg yolks such as Choline, Vitamin B12, Vitamin D, Iron, and many more nutritional benefits that are healthy for weight gains and for the overall growth of the human body.
3. Dried Fruits
Dried fruits are very rich in nutrition, they are loaded with fibre, antioxidants, and micronutrients.
These are some dried fruits that are rich in proteins, vitamins, and minerals and are truly involved in enhancing the beauty of the skin and all these benefits make them the best healthy foods to gain weight.
- Almonds
- Cashews
- Raisins
- Walnuts
- Pistachios
- Apricots
There are some major benefits of dried fruits in healthy gaining as well as healthy skin care:-
- They help gain weight as well as lose weight also, only depends on the way of using it.
- Dried fruits cure hunger. Cashews and almonds with milk are a great source for gaining weight and are rich in nutrition.
- Diabetic Patients can use dried fruits like walnut and almonds which will provide them the essential nutrients that can help improve the problem.
- For both men and women, to maintain their skin and entire health to be fit then dry fruits are more essential, by appropriately using them.
- Dried fruits also protect the skin from dermatitis and pigmentation.
- Both almonds and almond oil have numerous benefits for overall health and skin whitening.
- They also reduce the inflammation on the skin and moisturize the skin. Walnuts have an effective and vital role in glowing skin.
4. Protien Shakes and Protien Smoothies
Protein Supplementation improves strength, muscle size, and lean body mass but getting excess of protein in our diet may cause kidney problems, accelerate hair loss, and make acne worse.
Drinking Home made protein smoothies can be an exceptionally nutritious and fast approach to put on weight.
Making your own smoothies is the most ideal route since business variants are regularly brimming with sugar and need supplements.
It additionally gives you full power over the flavor and supplement content.
Adding 1 Scoop whey protein (Whey protein of your choice with good nutrition content and trusted brand) + 1 banana + 1 tablespoon of Peanut butter (these are also healthy foods to gain weight) + milk (250ml) + Cinnamon (make a simple and nutritional recipe for weight gain).
This smoothie is highly rich with protein and other important vitamin and minerals and also provide around 500- 600 calories.
5. Salmon and Oily Fish
Fish provides you with many necessary nutrients and it’s a perfect source of Omega-3 fatty acid. Fish is a source of good fat.
Fishes like salmon and tuna are rich in omega-3 fatty acid, these are the acids that help your brain work and supports the health of the heart.
Eating fish regularly decreases the risk of heart attacks or stroke. Moreover, Omega-3 fatty acids slow down the growth of plaques in our arteries and lower the levels of triglycerides(as know as bad fat).
Fish keeps our heart healthy and helps increase healthy weight and also a great source of vitamins and nutrients (such as Vitamin B2 and D, Magnesium, Zinc, Iron, Calcium, Phosphorus, and Potassium).
Fish helps reduce the risk of autoimmune disorder.
6. Avocados
Avocados are calorie-dense and therefore they are the best healthy foods to gain weight. Avocados are very unique fruit with multiple nutritional benefits. It has an incredible effect on our appearance and health.
This fruit has antibacterial and antioxidant flavonoids that kill bacteria. Using Avocados in your daily routine will not only help you gain weight but also helps in the efficient functioning of the liver.
7. Red meat
It is a great source of food as it contains not only protein but also other vital nutrients like vitamin B12, B6, niacin, iron, zinc, phosphorus, etc.
As red meat is having higher protein content than other major veg sources except for cheese. It also contains less sodium than other sources which makes it the best healthy foods to gain weight.
As 100 gm red meat contains: Calories: 290, Protein: 26.2 gm, Fats: 20.4 gm, Carbs: 0 gm
Because of high fat, it is higher in calories. So I recommend to consume it moderately.
8. Dairy Products
Dairy Products are an amazing source of protein for vegetarians. It is one of the major diet parts in many countries around the world. It can be consumed in any form such as Milk, Cheese, Butter, Curd, etc.
Milk: Milk is a great source as it contains vitamins and minerals.It is also a very good source of Calcium. As 100 gm of milk contains: Calories: 42, Protein: 3.4 gm, Carbohydrates: 5 gm, Fats: 1 gm
Cheese: Cheese is a very good compact source of protein and other nutrients. It contains more protein than some meat sources. It also has omega-3 fatty acids and vitamin K-2. 100 gm of cheese contains : Calories: 402, Protein: 25 gm, Carbohydrates: 1.3 gm, Fats: 33 gm
It is high in calories because it contains high healthy fats and having good cholesterol.
Curd: Curd contains good bacteria which helps in digestion and makes our digestive system good. It lowers the risk of hypertension and high blood pressure. It also helps in keeping cholesterol levels within the limit. 100 gm of curd contains: Calories: 98, Protein: 11 gm, Carbohydrates: 3.4 gm, Fats: 4.3 gm
Dairy products are also considered as healthy foods to gain weight if used in proper manner.
Check out the Top 10 Best peanut butter brands in India
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