5 Healthy Food Items That Help You Gain Weight And Add Muscles

 

It is important to keep our bodies healthy which can be done by eating right. Whether you are underweight or overweight, a healthy and balanced diet is a must for all. Such a diet will not only provide you with all the necessary nutrients but may also prevent ailments. If you are looking for a way to gain weight or add muscle, then you need to intake more calories than you burn throughout the day. You can do so by making sure you’re eating frequently but small meals. Adding certain kinds of food items to your diet can give you extra calories and nutrients like proteins to help you gain weight or add muscle.

– Dairy products

For the growth of body muscles, you need to eat foods rich in protein, fat and carbohydrates. Consider including milk, curd, cheese, butter and Paneer in your diet. These foods will also increase calcium intake in your body which will strengthen the bones. They will also help in muscle formation.

– Dry fruits

People should consume dry fruits to gain weight or add muscles. Dry fruits are considered a powerhouse of nutrients. Include cashews, almonds, raisins, dates, walnuts and much more in your regular diet, as these are considered best for muscle gain. Dry fruits can have antioxidants and other nutrients which are great for the body.

– Nut butter

Instead of having regular butter, which can increase your LDL (bad cholesterol) levels, you can swap it out with nut butter. They are far more nutritious and healthy and can help you gain muscles. Not butter is known to be high in calories and rich in fat. You can incorporate peanut butter, almond butter, sunflower, seed, butter, hazelnut, butter and much more. Apart from this, you can also include seeds like flax seeds, pumpkin seeds, sunflower seeds, Chia seeds and sesame seeds. These are known to strengthen and energise the body.

Fruits

Include fruits in your daily diet and you might be able to gain muscles. Consuming fruits like bananas, sapodilla (chickoo), papaya, custard, apple, guava and fig can be beneficial. You can consider making shakes with these fruits and bring them every morning for an extra bunch of energy and nutrition.

– Vegetables

Apart from fruits, including vegetables in your diet is equally important. If you’re looking to gain some muscles, you would need to eat more of potatoes, sweet, potatoes and corn. You can also include chickpeas and beans in your everyday diet to give your body the essential nutrients it needs.