You will find many blogs on weight loss, but not so many on weight gain. In the society we live, weight gain(excessive weight) is not seen as a positive aspect. But we truly believe that there is no harm in wanting a healthy weight. You do not need to fit in the slim-trim frame developed by society and you certainly do not need to starve yourself to reduce weight. So, this is our contribution towards breaking the “Stay Thin Look Beautiful” mentality of society. Here are some of the best vitamins to gain weight and lead a healthy life.
Best Vitamins to Gain Weight(Weight Gainer Vitamins):
Iron(Ferric):
Iron is an important mineral that maintains blood in the human body. It is mainly found in red blood cells. This carries oxygen from all parts of the body. It is also helpful for the growth and development of the body.
The food sources in this mineral are almonds, walnuts, pecans, spinach, sauerkraut, bagel, seaweed, clams, chicken, and others.
Support immune system, fatigue reduction, improved quality of sleep, stronger pregnancy, etc., are some benefits of Iron in maintaining the health of the body.
Vitamin A(Retinol):
Vitamin A is an important fat-soluble vitamin that supports reproduction, growth and development, normal vision, and the immune system of the body. It is also an important organic substance for animals. It consists of some organic compounds such as retinal, retinoic acid, retinol, etc.
The food sources of this vitamin are red bell pepper, leafy green vegetables (broccoli, spinach, kale, etc.), orange and yellow vegetables (sweet potatoes, pumpkin, carrots, etc.), milk, eggs, fish oils, beef liver, and as such.
This vitamin prevents cancer, infectious diseases, measles, blindness, fatigue, eye dryness, infertility, cystic fibrosis, and macular degeneration.
Vitamin B(Water-Soluble Complex Compounds):
Vitamin B is a water-soluble vitamin that is important for cell metabolism, energy levels, and brain function. It is also known as Vitamin B-complex since it plays an important role in anabolic and catabolic metabolism. It consists of several sub-vitamins such as thiamin(B1), riboflavin(B2), cobalamin(B12), biotin(B7), pyridoxine(B6), etc.
The food sources of Vitamin B are nuts, beef, fish, legumes, grains, green leafy vegetables, mushrooms, yogurt, avocados, etc.
Vitamin B may prevent anemia, heart disease, stroke, migraine, vision problems, etc. It also boosts the immune system and keeps the hormones healthy.
Vitamin B(especially B12) plays a very important role in the regulation of weight in the human body. For an underweight person, it is important to consume B12 as it is the main factor that helps produce energy in the human body and creates a balance of metabolic health. In order to gain weight, it is important that proper nutrients from food are absorbed by bones which is overlooked by Vitamin B family.
Magnesium(Magnesia Alba):
Magnesium is a mineral which maintains the health of the body. It is also important for bone structure, maintaining the function of the brain, and heartbeat, and regulating muscular contractions. It also adjusts the level of blood sugar.
Magnesium contains rich sources of food such as black beans, almonds, cashews, pumpkin or chia seeds, brown rice, peanut butter, salmon, avocados, yogurt, banana, milk, and many more.
The benefits of magnesium include improvement of symptoms of Premenstrual Syndrome (PMS), prevents migraine attacks, support of healthy blood sugar levels, boost the performance of exercise, and others. These benefits help to improve the body’s health.
Iodine(Iodes):
Iodine is a mineral that plays an important role in the functioning of the thyroid. It makes thyroid hormone with the help of the thyroid gland and controls the metabolism and helps to maintain the growth and development of the body and brain.
The best sources of iodine include eggs, chicken, beef liver, fish, shellfish(shrimp, cod, oysters, canned tuna, etc.), seaweed (wakame, kelp, nori, kombu), dairy products (yogurt, cheese, milk) and many more.
Disinfection of skin wounds, maintenance of cognitive function in childhood, promotion of brain development before and after birth, supporting thyroid health, etc., are some benefits of iodine.
Vitamin C(L-ascorbic acid):
Vitamin C is an important water-soluble vitamin that is used for the consumption of diet. It is also known as ascorbic acid since it helps to protect cells from damage and maintains bones, cartilage, healthy skin, and blood vessels. It also plays an important role in controlling and healing wounds.
Apart from these benefits, Vitamin B helps in the absorption of Zinc in the body and manages cortisol levels.
The food sources of this vitamin are white potatoes, strawberries, bell peppers, tomatoes, cruciferous vegetables (cabbage, cauliflower, broccoli, Brussels sprouts, etc.), citrus (lemon, kiwi, grapefruit, oranges, etc.), etc.
Vitamin C helps to prevent iron deficiency, heart attacks, gout attacks, etc. It also helps to manage high blood pressure and protect the thinking and memory of a person.
Vitamin D(Calciferol):
Vitamin D is an important fat-soluble vitamin that involves bone strength and supports the immune system and other functions. It is also known as sunshine vitamin because of the presence of Vitamin D in the body related to exposure to sunlight. Vitamin D consists of several types which include 22-
dihydroergosterol, dihydrotachysterol, ergosterol, cholecalciferol, ergocalciferol, 7-dehydrocholesterol etc.
Due to it being fat-soluble, it allows a subsequent amount of fat to get stored in the body and contributes towards increasing muscular volume that in turn helps to gain weight.
This vitamin is contained in many foods. These foods include mushrooms, egg yolks, fortified milk, fortified cereals and juices, cheese, fatty fish (tuna, salmon, mackerel, etc.), etc.
Vitamin D offers some benefits such as preventing bone diseases, reducing the risk of cancer and type 2 diabetes, cognitive decline, and dementia.
Calcium(Member Of Alkaline Earth Metals)
Calcium is a mineral that offers important benefits to gaining weight when combined with Vitamin D. It improves bone density and health. This leads to an increase in energy, strength, and heavier bones.
The food sources in this mineral are cheese, almonds, yogurt, fortified dairy milk, fortified fruit juices, green leafy vegetables (kale, broccoli, turnip leaves, watercress, etc.), cornmeal and corn tortillas, and many more.
Balancing pH levels, decreasing indigestion, supporting the health of the heart, regulating muscle contraction, weight maintenance, strengthening teeth, etc., are some benefits of calcium that support the health of the body.
Vitamin E(Alpha-Tocopherol):
Alpha-tocopherol is a fat-soluble vitamin that includes four tocopherols (alpha, beta, gamma, delta) and four tocotrienols (alpha, beta, gamma, delta). It is an antioxidant vitamin which protects cells from free radicals. Heart disease, cancer, and other diseases are some causes of free radicals. It can occur due to
smoking, tobacco, and radiation. Vitamin E also helps fight against bacteria and viruses and protects the
immune system in the body.
The sources of food in this vitamin are pumpkin, almonds, peanut butter, sunflower, soybean oil, safflower, white germ oil, red bell pepper, pine nuts, Brazil nuts, etc.
Vitamin E has several benefits. These include prevention from skin cancer, reduced skin itching, sunburn protection, promotion of nail health, prevention from eczema and psoriasis, and many more.
Zinc(Galzin):
Zinc is the most common mineral found in cells. This mineral prevents the immune system from bacteria, viruses, and other diseases. It functions properly in the growth and development of the body during pregnancy, infancy, and childhood.
The food sources of this mineral include peanuts, carbs, eggs, rice, bread, salmon, milk, pumpkin seeds, etc.
Zinc helps to treat osteoporosis, chronic disease, diarrhea, common cold, age-related macular degeneration, and other diseases. It also helps to decrease inflammation and boosts the immune system in the body.
Conclusion:
This blog explains the best vitamins to gain weight. These vitamins help to manage several diseases such as heart attack, irritation, management of blood pressure, cancer, and chronic disease. They also allow the person to live a healthy life and get proper sleep at night.
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