Honestly, we all know that weight gain can be a lot of work.

For some people, it is even harder to put on weight than to lose it! If you're someone who is looking to gain weight but finding it difficult, no worries! We are here to help you. This article covers all the details about nutritious food items that will help you to gain muscle and not just fat. And the best part about it is, it is vegetarian.

It is to be noted that diet is one component which contributes to weight gain but there are other factors just as important or maybe even more important. Exercise, genetics, and hormones all play a significant role when it comes to weight gain. 

Let's get started.. shall we? 

  1. Banana:

A great way to start your morning is by including bananas in your breakfast. One can either eat it on its own or prepare a wholesome dish/dessert like Pancakes for instance. The potassium content is high in bananas which helps your body maintain a healthy heart and blood pressure. In addition, bananas are low in sodium. The low sodium and high potassium combination helps to control high blood pressure.

Besides, banana as a snack may be more nutritious than many options with the same number of calories and can be a healthy replacement for your sugary treats.

So, let's go bananas!

2. Dark Chocolate:

We are pretty sure that your first reaction after reading this food item is, "Are they serious?" Well you read that right!

Dark chocolate is high in fat and calories. It is also rich in antioxidants. For maximum effect, select chocolates that have Cocoa content of at least 70%.

Dark chocolate has several other health benefits such as:

• Improves blood circulation. (The bioactive compounds in cocoa may improve blood flow in the arteries and cause a small but statistically significant decrease in blood pressure.)

• Lowers blood pressure

• Protects the skin against sun damage

• Increases skin density 

• Hydrates and moisturizes the skin

• Lowers the risk of heart failure

• Improves cognitive function of the brain.

• Regulates mood.

To sum up, such a tasty as well as a healthy way to gain weight.

3. Milk:

You know how your moms always push you to drink some milk because it is healthy but you always ignore them? Well, start listening to them because milk is one of the best and the easiest options on this list to gain weight.

Milk aids weight gain by building muscle. You can also add milk to a variety of food dishes because it is versatile in nature. Milk is naturally high in calcium and often fortified with vitamin D — two nutrients that are vital for bone development and health. Also, it contains vitamin A which promotes eye health. 

Drinking milk (especially higher-fat varieties) can provide extra calories in addition to protein and other beneficial nutrients. Milk and other dairy products like cheese and paneer are great sources when you are trying to gain some weight.

4. Dry fruits:

Because Dry Fruits are energy-dense, they’re excellent for people trying to gain weight. In fact, studies estimate that dried fruit contains 3–5 times more micronutrients than fresh fruit. They are loaded with fiber and other vital nutrients.

Dried fruits, such as dates, prunes, apricots, figs, sultanas, currants, and raisins, contain more calories than their fresh counterparts, making them great options for healthy weight gain. Dry fruits really do make a healthy and tasty snack option.

5. Rice:

Rice is a staple form of food in many cultures around the world. A cup of rice contains about 200 calories, and it is also a good source of carbohydrates, which contribute to weight gain.

There are many varieties available for this grain. Each type of rice has its own taste, texture, and unique properties that work well with different cooking applications. Rice can be easily incorporated into our diet throughout the day.

Also, there are tons of delicious recipes available at our disposal. Rice promotes healthy weight gain when consumed in moderation. Rice paired with some pulses or even with some vegetables and paneer are the healthiest options for weight gain.

6. Avocado:

Avocados are rich in calories and fat, as well as vitamins and minerals. Avocados are a great source of vitamins C, E, K, and B-6, as well as riboflavin, niacin, folate, pantothenic acid, magnesium, and potassium. This accounts for weight gain and other health benefits like optimal eye health, sun protection, reduced cholesterol levels, etc.

Also, Avocados and avocado oil are high in monounsaturated oleic acid, a heart-healthy fatty acid that is believed to be beneficial. To sum up, avocados are highly nutritious and can be easily incorporated into our diet. Pair it with a bread toast and some veggies and have a delicious meal. (Thank us later)

7. Ashwagandha:

As we mentioned in the beginning, weight gain is also related to hormones and stress levels which is why Ashwagandha is a great option.

Ashwagandha is an ancient medicinal herb that has numerous health benefits such as,

• Boosts brain function

• Lower blood sugar

• Cortisol levels

• Helps fight symptoms of anxiety and depression.

Ashwagandha powder and tablets are easily available in stores, you can check it out at stores near you.

This brings us to the end of this article. We hope we helped you and would love to know if these food options helped you with weight gain. Comment below :)

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