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List of Superfoods to Gain Weight In a Healthy Way
Trying to gain some weight? Then consider these healthy foods that may pack more calories in your body.
It is always believed that a thin person is considered a healthy person and those who are obese are considered sick persons. But this is not the fact. People who are too little can also cause health problems.
So much diet advice is given for losing weight, but how to gain weight? Take high-calorie foods in your diet that build up your muscles and provide energy without harming you at any cause. Bodybuilders and athletes also try to gain weight by building their muscles.
Problems with Underweight
An underweight person may experience some health issues. It includes:
Weak or brittle bones (Osteoporosis)
Delay in the development of your body parts
Weak immune system
Malnutrition
So you should be very keen about your weight and health. Gaining weight is not that difficult as losing weight. You can simply add some foods to your diet that helps to gain weight healthily and more effectively without causing any inflictions.
Here is a list of superfoods that helps you to gain weight in a healthy way.
21 Superfoods That Aids in Weight Gain
1. Milk
For anyone who is actively trying to gain weight, milk can be added to the regular diet. Milk is a rich source of proteins that provides whey proteins and casein. Both of them help you to add muscles to your body.
Drinking milk twice a day is an essential habit followed from childhood to adult for years and years. Because milk and milk products are very much involved in body functions.
Milk is an excellent source of carbohydrates, proteins, fats, vitamins, and minerals including calcium, magnesium, zinc, riboflavin, and phosphorus. These compounds help to improve the growth of your body and reduce the risk of certain diseases.
Health Benefits
The protein content of milk works great in building muscles.
Research has found that drinking skim milk after workouts help to build muscle more effectively in both men and women.
The calcium in milk is responsible for strengthening your bones, teeth, and muscles.
It also plays a major role in the functioning of your nervous system, immune system and regulates the digestion process.
Regular consumption of milk increases the RBC count and prevents blood clotting.
Vitamin A in milk focuses on your vision.
2. Milk Shakes
Another way of taking nutrients is by using milkshakes. Many people do not know the real nutritive value of milkshakes. They think milkshakes are just a drink to keep you fresh and cool during the hot summer.
Drinking milkshakes after heavy workouts keep you more energetic and refreshed. This is because, like milk, milkshakes also contain carbohydrates, proteins, fats, vitamins, and minerals.
Health Benefits
Boost up your immune system
As milkshakes contain fruits the nutrients present in it combat diseases.
Fight against free radicals and regulate brain functions.
The fiber content in milkshakes helps in the functioning of the digestive tract, excretory system, and circulatory system.
It also adds great benefit to your heart.
Types of Milkshakes
Homemade milkshakes are highly nutritious and you can gain weight quickly. You can also make milkshakes with different flavors.
Here, we have given some delicious and mouth-watering milkshakes for reference.
Vanilla milkshake
Banana milkshake with chocolate
Green shake with whey protein
Hazelnut chocolate shake
Mango milkshake
Vanilla blueberry milkshake
All these milkshakes can be easily prepared at home. Simply add any of the ingredients with a scoop of chocolate or vanilla and blend it well with milk. You can also add any varieties of nuts inside it for your taste. These milkshakes are filled with nutritions and provide more calories that are needed for building muscles.
3. Rice
Rice is a staple food in everyone’s diet. We all know that rice is a rich source of carbohydrates providing energy for our day to day activities.
Everyone will have rice in their diet at least as a part of the meal. This nutrient-dense food is often eaten with vegetables having high nutritive value.
A cup of rice contributes around 200 calories which is a great option for weight gaining. It also contains a large amount of protein and fiber that helps in the growth of muscles.
Health Benefits
Fiber content decreases the cholesterol level and fights against the symptoms of stroke and heart diseases.
By eating rice, your stomach fills quickly, so you can gain healthy weight quite easily.
Brown rice varieties are rich in vitamins and minerals that help to transport oxygenated blood to various parts of the body. It also performs several functions.
Takeaway
Rice is a blessing from nature. You can gain weight, attain maximum energy, balance in hormone level, and regulate normal body functions.
4. Chia Seeds
Chia seeds are small black seeds loaded fully with nutrients. Though this seed is small, it provides maximum strength and energy to your body.
How to take it
It is a wonder that just 12 grams of chia seeds contain 60 calories. So you should not use more chia seeds in your diet.
You’re supposed to just sprinkle a few seeds at the top of yogurt or oatmeal and consume it in your diet. This itself doubles or triples your calorie count because Chia seeds are rich in proteins.
Precautions
Too much consumption can lead to health issues, so just spray them on your dishes and eat them. Or you can consume these seeds as tea. Also, avoid Chia seeds for children.
5. Dark Chocolate
Dark chocolate is a high-fat content that helps you to earn more calories. Chocolate is taken from the cacao plant that is rich in minerals. The commercial dark chocolates contain more than 70% cacao with less sugar. This is good for your health.
A chocolate bar of 100 grams has around 600 calories. It is also packed with micronutrients, antioxidants, iron, magnesium, and other compounds that provide various health benefits. Some of them are given below;
The antioxidants in dark chocolates neutralize the free radical and support your brain health.
It also contributes to a natural aging process and prevents you from the symptoms of diseases like Alzheimer’s disease, Parkinson’s disease, diabetes, and cancer.
Regular consumption reduces the risk of heart diseases. The nitric oxide in it improves blood circulation and lowers blood pressure. It also speeds up your immune system to fight against diseases. If you’re looking to gain weight, then you should choose chocolates that have a large amount of cacao.
Precautions
As dark chocolates contain 70% cacao with more fat, it is always advised to take in moderation.
6. Dried Fruits
Dried fruits are the fruits that are naturally dried by removing the water content from it. These dry fruits are prized high for its nutritive value and taste.
Dry fruits are the best healthy substitute to gain weight. You’ll be surprised that just 3 ounces (85 grams) of dry fruit contains nearly 360 calories.
Dried fruits are composed of proteins, vitamins, minerals, and large amounts of fiber. There are many types of dried fruits available worldwide. The most commonly used dry fruits include raisins, dates, prunes, figs, peaches, apricots, etc.
How to take it?
If you’re actively trying to boost your weight quickly, then dry fruit is the right choice for you. You can eat a handful of dried fruits daily to gain weight. Dry fruits contain less volume but more calories. For example, a cup of raisins contains 400 calories, whereas a cup of fresh grapes has just 40 calories.
Health Benefits
Dried fruits are composed of antioxidants and micronutrients that provide numerous health benefits.
Controls the blood sugar level
Lowers your blood pressure
Reduces oxidative damage
Decreases blood cholesterol
Helps to gain weight
Uses
Dried fruits are blended with nuts, yogurt, and other protein sources that provide a high level of nutrients and fats which helps to gain weight.
7. Salmon
Salmon is the most common nutritious fish that is consumed as food for its high protein content and omega-3 fatty acids. It is a type of oily fish that contains oil in their tissues and the belly cavity.
According to the United States Department of Agriculture, 3 ounces of salmon contains around 208 calories and is the recommended quantity for your diet.
This fatty fish is filled with various nutrients that reduce the risk factors of many diseases. It is versatile and is widely available in all parts.
Salmon is an excellent source of proteins, fats, and omega-3 fatty acids that help to gain weight. Other than weight gaining, it also offers various health benefits.
Health Benefits
Regular consumption helps to build up muscles and so you can earn weight.
Strengthens your immune system and fight against several diseases.
Omega-3 fatty acids decrease inflammation and reduce the risk factors of heart diseases.
The minerals present in it protects your bone and prevent muscle loss.
Salmon is rich in Vitamin B sources, that improves the health of your heart and brain.
Takeaway
Salmon fish tastes very delicious and has versatile functions. Consuming at least twice a week reduces the risk of many disorders and improves your quality of life.
8. Nuts & Seeds
If you’re very keen on gaining weight then try nuts and seeds to your daily diet. It helps you to gain weight as fast as possible. Nuts and seeds are the major constituents of calories. It contains polyunsaturated fats, vitamins, minerals, proteins, fibres, and other nutrients that lead to a healthy lifestyle.
Most commonly consumed nuts include almonds, walnuts, Brazil nuts, pecans, cashew nuts, sunflower seeds, and pumpkin seeds.
If you’re not interested in nuts, then you can go with nut butter. Both of them are packed with more calories which helps you to achieve weight. It is said that one spoon of peanut has nearly 100 calories.
How to take it?
You can eat a handful of roasted nuts and seeds daily. Or you can chop the nuts and sprinkle it on the top of ice cream, salads, or yogurts as your wish. It does not harm you at any cause, so you need not want to worry about it.
Health Benefits
Consuming nuts frequently lowers the risk of heart diseases. The sources of fat present in it keeps your heart healthy.
The fatty acid reduces the bad cholesterol from the body.
Among all the varieties of nuts, Walnut is said to be the powerhouse of antioxidants, that has the greater capacity to fight against free radicals.
It aids in weight gain.
Some of the studies have suggested that eating nuts regularly keep you away from diabetes and metabolic disorders.
Precautions
If you’re using nut butters, make sure that you have not added sugar or oil to it. Because butter should be the only ingredient in nut butters.
9. Avocados
Botanical Name: Persea americana
Are you eagerly waiting to add weight to your body? Then Avocado is the best natural choice for you in your diet.
It is stuffed with a large amount of monounsaturated fatty acids (MUFA), vitamins, minerals, and other nutrients that give a healthy lifestyle.
It is called the “king of superfoods” because one avocado contains more than 200 calories, so you can gain weight easily by consuming it regularly.
Description
Avocado is a flowering plant that belongs to the family Lauraceae. It is grown in the regions of south-central Mexico. The fruit of this plant is called Avocado pear which has high nutritive value.
The fruit has a pear-shaped structure with a single large seed inside. The seed is stony and the fruit has a creamy texture. It is mostly grown in warm areas.
Health Benefits
Adds weight to your body
Helps with digestion
Relieves from depression
Prevent from cancer
Keeps your heart healthy
Lowers bad cholesterol
How to take it?
You can eat this fruit in any form as you wish. Some people cut this Avocado into slices and add into sandwiches, omelets, while others add this fruit to smoothies for its mild flavor. It mixes well with chocolates or berries in the smoothie. This is the right choice for weight gaining. You can add this to your regular diet without any worries.
10. Protein Supplements
Are you looking to gain weight, then use protein supplements in your diet to boost weight. Athletes often use these supplements to keep their body fit and to build muscles. Studies have revealed that protein supplements possess high nutritional value and help in building muscles.
Protein supplements are available in different forms as dairy-based powders, plant-based powders, protein bars, whey protein, protein shakes…
Most of the people, especially bodybuilders prefer protein shakes as it fills faster and provides extra rich calories. One of the best protein supplements is whey protein. Whey protein is cost-effective and is a dairy product that improves your health and reduces the risk factors.
Health Benefits
Protein supplements contain essential amino acids that stimulate the growth of body muscles.
Repairs the damaged tissues
Stimulate the production of enzymes and hormones present in the body.
Precautions
Most of them make a blunder mistake in taking protein bars. They just consume protein bars as a replacement for meals. By doing this you’ll not gain enough calories. You can eat them as a snack not by replacing your diet.
11. Yogurt
Yogurt is a dairy product obtained from milk fermentation. It appears as a thick white liquid with a unique texture and flavor. Yogurt is rich in calcium, proteins, and fats which is very much necessary for the growth of your body.
Consuming it regularly boost up your health. It has been used by humans for several hundreds of years for its high nutritive value.
Health Benefits
Supports your body to gain weight
Improves the growth of healthy bacteria in the gut.
Fight against osteoporosis
Relieves you from irritable bowel syndrome
Aids in the digestion process
Reduces the risk of heart diseases
Controls your blood pressure
Strengthens your immune system
As yogurt contains yeast, it prevents you from yeast infections.
How to take it?
It can be eaten plain or by adding some ingredients to it. For example, you can mix yogurt with nuts, seeds, granola, and can be eaten as a healthy snack. You can also blend it with sweeteners to increase protein content. All the forms with yogurt are very tasty and delicious.
12. Starchy Foods
Starchy foods are the regular foods that are cost-effective and are very easy to add extra calories. Starches help in the growth of muscles.
Starches foods are the main sources of starch that provide energy in the form of glucose which is then stored as glycogen. It then provides energy for your regular activities and improves organ functioning.
Glycogen is the most important fuel for athletics during workouts or sports activities. Foods that contain starch includes;
Potatoes and sweet potatoes
Oats
Squash
Legumes
Pasta
Corn
Whole-grain cereals, bread
Beans
Buckwheat
Health Benefits
These starchy foods not only add calories but also increases the storage of glycogen in the body.
These carb sources also help in the growth of bacteria in the gut that maintains the gut region.
Potatoes, whole-grain cereals, pasta are the sources of fiber that keep your digestive tract healthy thereby regulating the bowels.
It also helps in the repair of damaged muscles.
So try to have any of these starch foods in your meal to achieve weight.
13. Fats & Oils
Adding fat to your food is quite an easy way to earn calories. Among all nutrients, fats are the critical ones. It has both boon and bane.
So you need to choose the fat which is healthy for your body. Monounsaturated, polyunsaturated fats, and omega-3 fatty acids promote healthy living.
Healthy fat balances the cholesterol level and protects you from cardiovascular disease. Or else it leads to the risk of heart diseases. Oils are rich in healthy fats that add flavor and calories to your body.
Here are a few fat foods and oils that are healthy and can be included in your diet.
Olive oil – contains monounsaturated fats (MUFA). One spoon of olive oil contains nearly 120 calories. It keeps your heart healthy and helps in weight gaining. You can use this oil on pasta, bread, and vegetables that add a unique flavor to the dish.
Recently FDA has suggested that consuming two spoons of olive oil keeps you away from heart diseases. If you’re taking more than two spoons of olive oil a day helps in weight gain.
Canola oil is rich in omega-3 fatty acids and MUFA. This is tasteless and is used as an alternative for all-purpose cooking oil.
Walnut and grape seed oils are very light and are perfect for salads. It is a great source of omega-3 fatty acid, MUFA, and polyphenols. It acts as an antioxidant and cares for your heart. Taking it regularly in your diet lowers your blood sugar level and keeps you healthy.
Add a small amount of fat in your diet and lead a healthy living.
14. Cheese
Cheese is an excellent source of fat, protein, and calcium. Full-fat cheeses are the best choice for those trying to gain weight. Without any worry, you can add cheese to your regular diet. It builds up your muscles and helps in weight gain.
Types of Cheese
As cheese is a very good source of protein it has been used worldwide for centuries. It is available in different types.
Feta
Goat
Mozzarella
Brie
Cream cheese
Cheddar cheese
Cheese adds flavor to many snacks and gives a mouth-watering taste to them. For example, salads and omelets with cheese are super delicious and feel like eating more.
How to use it?
A slice of Cheddar cheese contains nearly 11o calories with 10 grams of fat. You can just add a few slices of cheese to the layers of sandwiches and eat. These slices provide enough calories for you to gain weight.
Since cheese is incredibly tasty, you can add this to most of the dishes which helps to yield several hundreds of calories.
Other Benefits
As cheese is rich in calcium, it lowers the risk of osteoporosis and keeps your bone healthy.
Vitamins A and B help in the growth of strong thick hair.
It also gives you a smooth, glowing skin.
15. Whole Grain Cereals
Whole grain cereals are the source of carbs, nutrients, and calories. But you need to be very careful while choosing the cereals. Because most of the processed cereals have sugar coating outside which is harmful to your health.
Here are a few kinds of cereal that are packed with nutrients and will not harm you at any cause. They are;
Oats
Granola
Sorghum
Bran
Barley
Multigrain
Ezekiel bread
How to take it?
Have granola as a breakfast with the combination of any whole grain cereals, nuts, and dried fruits. If you need more flavor, you can also add some chocolate chunks or peanut butter chips to it. This helps to achieve more calories.
Likewise, you can also have oats, barley as breakfast. Wheat, barley, and oats are the superfoods that help to gain weight in a healthy way. You can also take cereals in different ways with bread, like porridge, and for roti as a side dish.
Health Benefits
Consuming whole grain cereals regularly reduces the risk of coronary heart disease and keeps your heart healthy.
It also helps you to stay away from colon cancer and diabetes.
These cereals contain soluble fibers and antioxidants that maintain the normal functioning of your body.
To gain weight as fast as possible, include some of these nutritious cereals in your regular diet.
Precautions
Always avoid consuming cereals with refined grains or sugar-coated.
16. Whole Grain Bread
Whole-grain bread is prepared with cereals as the main ingredient. This is another superfood with cereals that are rich in nutrients like proteins, fiber, vitamins B complex, minerals, and antioxidants.
This type of bread contains starch which helps you to gain weight faster and also starch provides enough energy for your daily activities.
It is found that one slice of white bread contains about 70 calories whereas bagels contain 180 calories. Other whole-grain bread also provides more calories to build muscles.
Health Benefits
It is an excellent choice for boosting weight.
Reduces the risk of heart diseases
Helps with type 2 diabetes and stroke
It also deals in curing all forms of cancer
Fiber present in it promotes a healthy digestive pathway.
How to take it?
You can eat whole-grain bread by combining it with protein-rich sources like eggs, meat, and cheese. This combination gives you incredible taste and adds extra calories.
Precautions
Before buying whole-grain bread, check whether it is a natural product and rich in fiber. Ezekiel bread is available with a good source of carbohydrates and fiber that provides maximum energy for your body.
17. Cereal Bars
Cereal bars are the ideal choice for bodybuilders and athletes for energy-boosting. It provides maximum energy for them during their workouts.
Cereal bars are made by the combination of whole grains, nuts, seeds, and dried fruits. It has a great nutritional value. Each bar possesses several nutrients like vitamins, minerals, proteins, carbohydrates, and others.
Consuming cereal bars regularly increases both protein and calories in your body. Protein is very important for those who are trying to build their lean muscle.
There are many different varieties of cereal bars available worldwide. Depending on the fruits and nuts present it provides various health benefits. These bars are served as breakfast bars. This is a good nutritious choice on busy mornings.
Other Uses
You can have this cereal bar as a snack and not as a meal. It also serves good by mixing it with other protein sources like boiled eggs, yogurt, and meat.
Precautions
Always prefer cereal bars with whole grains, nuts, and dried fruits. Avoid using bars that contain excess sugar.
18. Eggs
Eggs are the original and natural superfood that offers numerous health benefits. It is a very good source of protein, healthy fats, and other nutrients. It is a cheap superfood that can be eaten daily.
Eggs contain two parts; egg white (albumin) and yolk. Nearly 75% of protein is present in egg white. It also contains vitamin B2 and fats. Egg whites play a major role in building muscles.
The yolk is rich in fats, vitamin D, B6, B12, and some minerals that improve the growth of your body.
One large egg contains about 90 calories, 6.5 grams of fat, and 6 grams of fat. It is considered a perfect workout-food for having high-quality nutrients that are needed to gain weight.
Eggs are prepared in two forms; boiled eggs or varieties of omelets. Cheese omelets are super delicious and can be eaten more. A normal person can eat 2 to 3 eggs daily. Athletes usually eat 6 or more eggs daily.
Health Benefits
Eating eggs every day provides a multitude of health benefits.
A single egg has nearly 6.3 grams of protein which is necessary for your body to build muscles. Protein acts as a repairing agent and repairs the damaged cell and tissues.
Eggs not only possess high-quality protein, but they also contain omega-3 fatty acids that protect your brain.
The antioxidants give you clear vision and protect your eyes from cataracts and other eye disorders.
Eggs increase the level of good cholesterol in your body, thereby reducing the bad cholesterol and the risk of heart diseases.
Takeaway
You can add this valuable contribution to your diet to meet the daily requirements of nutrients. It also boosts up your muscles.
19. Pasta
Like noodles, everyone loves to eat Pasta. It is yummy and delicious to eat hot. Pasta is a source of energy made from whole grain. Nowadays pasta is made from wheat that holds some nutrients important for your health. It is also made in different forms and shapes.
How to take it?
Firstly, pasta is cooked well in boiling water and then it can be converted into any form. Meat, sauce, cheese, and vegetables are the common ingredients added to pasta.
Health Benefits
Helps with stomach problems
Lowers your cholesterol
Pasta is rich in carbohydrates which helps in weight gaining. It also keeps your brain active and provides maximum energy.
Cholesterol free pasta protects you from bad cholesterol.
Precautions
Pasta contains high carb content which is not good for your health. So it should be consumed only in a limited amount. Also, avoid bleached pasta.
20. Red Meat
One of the greatest muscle building foods is Red meat. It is rich in protein, healthy fats, vitamin B complex, and minerals such as iron, and zinc.
Do you know what red meat is?
Red meat is nothing but the meat of mammals that looks red when it is raw. This has been eating since the evolution of humans. It is highly nutritious and helps in the body functions.
Red meat contains leucine amino acid which is the essential key for healthy muscle building. Steak, a type of red meat, contains both leucine and creatine amino acid. These amino acids play a major role in boosting muscles.
A study in elderly women has revealed that red meats performed well in muscle building. It also proved that nearly 20% of strength and mass has been increased on those women within six weeks. For quick results, choose sliced red meats with more calories instead of using leaner meats to gain weight.
Health Benefits
Iron deals with blood circulation and helps the RBC to transport oxygen all over your body.
The amino acids increase muscle protein synthesis thereby improving your weight.
Red meat is directly linked to heart disease and diabetes. Consuming in a limited amount reduces the risk of cardiovascular ailments.
Precautions
Leaner cuts of red meat are very healthy for your heart rather than fattier cuts. To gain weight quickly most of them use fattier cuts. So before consuming check out your body conditions, and then use thinner or fatter red meat cuts.
21. Red Wine
The last important superfood category on our list is Red wine. Everyone thinks that red wine is an alcohol and is harmful to health. The truth is, it is alcohol but packed full of calories. Consuming in moderation does not affect your health whereas it adds benefit to your body. A small glass of red wine has about 125 calories which is a great boon in building muscles.
Health Benefits
When consumed in moderation, Redwine has some health benefits;
The antioxidants or the polyphenols in red wine protect the lining of blood vessels to your heart.
It also regulates the cholesterol level and keeps your heart healthy.
Grape is the major and natural compound in red wine that controls the blood sugar level in diabetic people.
It has an anti-inflammatory property that lowers the risk of heart diseases.
It sharpens your memory and keeps you free from Alzheimer’s disease.
Red wine helps in removing the bad cholesterol from the body.
It also helps in treating stomach irritations and other digestive diseases.
Red wine is an effective remedy for the common cold.
It gives a glowing skin.
Precautions
Too much consumption of red wine is not good for health. You can have it thrice a week. Doing this regularly, you could gain approximately 17 pounds of fat in a year.
Wrapping Up
We get nutrients from the food we eat every day. These nutrients are used as fuel for our body’s daily activity. But if you’re trying to achieve weight, these nutrients are not enough to build muscles. You have to add some superfoods to your diet to gain weight more effectively by natural means.
Choose your superfood that not only adds weight but also protects your body and improves a healthy lifestyle.
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