Being underweight is one of the most embarrassing problems faced by people, especially teenagers. There can be many reasons behind being underweight like hereditary factors, health problems, poor diet, and lifestyle, etc. This is the reason why teenagers go for unhealthy options like supplements, junk foods, and processed foods, etc. These options do more bad than good for the health of a teenager. Hence, it is recommended to consume a healthy & nutrient-dense diet to put on weight. Thus, we have prepared a list of 15 healthiest foods for teenagers to gain weight safely & quickly.
Top Foods For Weight Gain
- Salmon – Salmon is one of the most nutritious and calorie-filled foods on the planet. Eating salmon will not only help you in gaining weight but also offer various other health benefits. It is loaded with antioxidants, minerals, vitamins, proteins, healthy fats, and omega-3 fatty acids. Thus, it is highly recommended for teenagers who want to put on some weight quickly and healthily.
- Milk – Milk is undoubtedly the healthiest nutrition-filled drink in the world. Milk is rich in proteins, vitamins (B & D), and minerals like calcium, potassium, and phosphorus. All these elements are great for the development of bones and body muscles. Thus, it is very important for teenagers to drink milk regularly for good results.
- Whole Eggs – Eggs are the most nutrient-dense foods available for a very low price. Moreover, these are highly essential foods to gain muscle and body weight in teenagers. Eggs are loaded with proteins, minerals like iron, copper, and zinc), and vitamins like B2, B6, B12, and D. Therefore, you should consume eggs daily to put on weight quickly.
- Homemade Protein Smoothies – Homemade protein smoothies are surely the healthiest beverages for teenagers to drink. As these smoothies are home remedies home, you can add all the nutritious food items to it. This way you will be able to add as many healthy calories as you want to your smoothie. For example, you can add fruits, nuts, seeds, and vegetables, etc.
- Red Meat – Red meat is another incredibly healthy food item to quickly gain weight and muscles. Red meats are loaded with proteins, vitamin (B12 & B6), and minerals like zinc, iron, and phosphorus. Moreover, it is a great source of healthy fats & calories. Regular consumption of red meat can help in boosting muscle growth and bone health.
- Dried Fruits – Dried fruits are very effective for weight gain in teenagers. Dried fruits contain vitamin A, antioxidants, healthy calories, and minerals like potassium, phosphorus, and iron. Furthermore, the sugar content in dried fruits also makes them highly effective for putting on weight. Various dried fruits that you can eat include dried figs, dried apricots, dates, and raisins, etc.
- Nuts & Nut Butter – Nuts are one of the smallest yet most nutrient-dense foods in the world. Furthermore, the butter made from nuts is very effective for gaining weight quickly. Nuts contain vitamin E, magnesium, healthy fats, dietary fibers, protein, omega-3 fatty acids, and omega-6 fatty acids. Thus, eating nuts not only provide you with immense nutrition but also several other health benefits. You can eat various nuts like cashews, walnuts, almonds, and pistachios, etc.
