Listed below are some excellent superfoods that support healthy weight gain:
Starchy Foods
Potatoes, sweet potatoes, corn, whole grain bread, oatmeal, whole wheat pasta, and brown rice are rich in carbohydrates while being low in fats and proteins. These foods are abundant in essential vitamins, minerals, fiber, and antioxidants that offer various health benefits. Carbohydrates are crucial for muscle building as they have a protein-sparing effect. They also trigger the release of insulin, facilitating amino acid transport to muscle cells for muscle repair. To gain weight and build muscle, the body needs both calories and nutrients from these starchy foods. For example, a cup of boiled corn kernels provides 143 calories, 31 grams of carbohydrates, and 4 grams of fiber.
Peanut Butter
Peanut butter is packed with healthy fats, vitamin E, fiber, and protein. It’s an excellent source of monounsaturated fatty acids (MUFA) and oleic acid, which elevate good cholesterol (HDL) levels while reducing bad cholesterol (LDL). Additionally, peanut butter contains skin-friendly nutrients like vitamin E, zinc, and magnesium, promoting smooth and supple skin. It also aids in building muscle mass. A tablespoon of peanut butter provides 94 calories, 8 grams of fat, and 4 grams of protein.
Cheese
Cheese is not only delicious but also a nutritional powerhouse, offering protein, calcium, zinc, vitamin A, vitamin B12, and phosphorus. Its high calcium content supports bone health and reduces the risk of osteoporosis. The B-complex vitamins, zinc, and vitamin A in cheese contribute to strong hair and healthy, glowing skin. Cheese also contains casein and whey protein, aiding muscle growth. A slice of cheddar cheese provides 113 calories, 9 grams of fat, and 7 grams of protein.
Nuts
Nuts like walnuts, hazelnuts, almonds, brazil nuts, pistachios, and peanuts are nutrient-dense foods rich in B complex vitamins, vitamin E, healthy fats, and antioxidants. Their high protein and fiber content helps stabilize blood glucose and lipid levels, making them an excellent snack option. Approximately 30 grams of nuts can provide around 160 to 190 calories.
Dark Chocolate (70% Cocoa or Higher)
Dark chocolate enhances blood flow, prevents blood clot formation, and maintains a healthy lipid profile, promoting cardiovascular health. It contains phenylethylamine, which positively affects mood and cognitive health. Dark chocolate also contains compounds like epicatechin and resveratrol, which have antioxidant and anti-inflammatory properties. A 100-gram serving of dark chocolate provides 546 calories and 31 grams of fat, making it a delightful occasional treat.
Breakfast Cereals
Combining cereals with milk or yogurt is a nutritious way to start your day with a balanced mix of carbohydrates, proteins, and calcium. Opt for fiber-rich breakfast cereals like granola or muesli over flaky or puffed options. Adding dried fruits and nuts, such as raisins, apricots, walnuts, and almonds, enhances the nutritional profile and calorie content significantly.
Eggs
Eggs are a nutritional powerhouse, rich in protein, zinc, vitamins A, D, B12, phosphorus, and folate. The high biological value of egg protein makes them an ideal post-workout food. Egg yolks contain omega-3 fats and choline, which support brain health, along with antioxidants like lutein and zeaxanthin, which promote eye health. A single large scrambled egg provides 90 calories, 6.7 grams of fat, and 6.1 grams of protein.