Let us know about Vitamins to gain weight. Important Nutrients For Weight Gain: Along with the right diet, adequate intake of some essential nutrients is also very important for weight gain, learn 5 nutrients.
Important Nutrients For Weight Gain: Maintaining a healthy body weight is very important. Just as excess body weight is injurious to health, in the same way a lean body can also become home to many diseases. The problem of thinness is very common in present times. Also, many people have this complaint that they eat everything, take good diet but still they do not gain weight. But have you ever tried to know about the reasons behind it?
To gain weight, along with strong digestion, metabolism and healthy liver, many essential nutrients are also necessary. When most of us talk about gaining weight, they only focus on consuming more calories and fat. But many other essential nutrients also play an important role in weight gain. In this article, we are telling about 5 essential nutrients for weight gain. Along with this, we will also know in which foods they are present.
Which nutrients are necessary for weight gain?
To gain weight, there is a need to increase the intake of sufficient carbohydrates. Consuming carbohydrates increases glucose in your body, which gives energy to the body. Carbohydrate foods are high in fiber and calories. Due to which it helps in improving your digestion. To gain weight, you need to consume more calories. That’s why you should include carbohydrate rich foods in the diet. Foods like roti, potato, rice, oats, banana, quinoa, kidney beans, sweet potato have a good amount of carbohydrates.
It is very important to consume adequate amount of protein to gain weight. Your muscles are made of protein. You need enough protein to gain weight and tone lean muscle. You have to consume protein according to body weight daily. 1.5-2 grams of protein is required per kilogram of body weight. For example, if your weight is 40 kg, then you should consume at least 40 to 60 grams of protein. Dairy products like milk, curd, paneer, soyabean, pulses, kidney beans, chickpeas or gram, meat, fish etc. have a good amount of protein. For some people it is difficult to get enough protein from diet, you can also take protein supplements after consulting your trainer.
3. Healthy Fats
Consume healthy fats to gain weight , but avoid unhealthy fats. It does not harm the body in the long run. Because if you consume unhealthy fats, it will increase your belly fat rapidly. But if you want to gain weight in a healthy way, then for this include foods like avocado, nuts, seeds, avocado oil, and olive oil in your diet. Consuming a handful of pumpkin or flax seeds is a good way to provide healthy fats to your body. Apart from this, desi ghee is also an excellent source of healthy fats.
4. Omega-3 Fatty Acids
To increase weight in a healthy way, it is very important to consume foods rich in omega-3 fatty acids in the diet. It plays an important role in weight gain. Studies have also found that consuming foods rich in omega-3 fatty acids helps control blood pressure, lower cholesterol, and reduce weight gain. Foods such as salmon, walnuts and soybeans are rich in omega-3 fatty acids. You must include them in the diet.
It is an essential nutrient for weight gain. This nutrient is present in amino acids. Helps in improving the functions of proteins in the body and strengthening immunity. Also plays a role in many other functions of the body. It is present in good quantity in meat, nuts and dry fruits, kidney beans, chickpeas, gram etc.