For some, gaining weight is as hard as losing it. If you're having a tough time adding pounds to your body, it's crucial to do so in a healthy and sustainable manner. This guide discusses nutrient-rich foods and techniques for healthy weight gain so that you're not only putting on weight but also ensuring you're maintaining overall health.

Weight gain is the intake of more calories than your body burns in a day. The calorie surplus supports muscle growth, increases bone density, and adds fat to your frame. However, the kind of weight you gain—whether it is muscle or fat—is determined by your diet and activity levels.

It includes genetic factors, age, hormones, health, and exercise routine that can significantly contribute to the gaining of weight quickly. The balance of nutrition combined with strength training is necessary to achieve desired outcomes.

How to Build a Calorie Surplus

For weight gain, you have to change your calorie intake:

Determine Your Baseline

Calculate the calories you would require to support your current weight.

Add Calories Gradually

Increase your daily calories by 500–1,000 calories at a time. This slow method allows for a steady, healthy weight gain.

Eat Nutrient-Dense Foods

Eliminate junk foods. Replace with calorie-dense, nutrient-dense foods for optimal health.

Foods That Help Gain Healthy Weight

1. Protein Smoothies

Protein smoothies are a convenient way to increase your calorie and protein intake.

- Blend banana, chocolate whey protein, and peanut butter with milk.

- Combine fresh berries, Greek yogurt, and vanilla whey protein.

- Use spinach, avocado, banana, and pineapple for a nutrient boost.

These shakes are customizable and pack a calorie punch, making them ideal for weight gain.

2. Dairy Milk

Milk is a perfectly balanced mixture of proteins, fats, and carbohydrates. Rich in calcium and vitamins, it is a staple food for decades, used to gain weight and develop muscles. Taking it regularly after exercise increases the growth of muscle.

3. Salmon and Oily Fish

Salmon is rich in high-quality protein and omega-3 fatty acids, which is a need for muscle repair and overall health. A single fillet gives about 155 calories and 22 grams of protein. Grill, bake, or poach salmon as a great addition to your dishes.

4. Protein Supplements

Whey protein supplements are very popular among athletes wishing to gain body mass. When used with strength training, they can help gain weight effectively. Choose products that contain whey, soy, or pea proteins.

5. Dried Fruits

Dried fruits, for example, contain raisins, dates, and apricots. They contain calories and full of fiber, antioxidants, and vitamins. Couple them with nuts or Greek yogurt for a snack that's highly calorie-rich.

6. Avocados

Avocados are rich in calories and filled with healthy fats called monounsaturated fats. One large avocado contains 365 calories and 30 grams of fat. Dip them in salads or guacamole.

7. Nuts and Nut Butter

Nuts like almonds and walnuts are rich in calories and healthy fats. Nut butter, such as peanut or almond butter, can be added to smoothies, oatmeal, or toast for an extra calorie boost.

8. Potatoes and Complex Carbohydrates

Potatoes, quinoa, oats, and other complex carbs provide sustained energy and essential nutrients. Roast sweet potatoes or make quinoa salads to incorporate these into your diet.

9. Cheese

The calorie-rich food item cheese can be combined with almost any food. One ounce of cheddar cheese contains 110 calories and 7 grams of protein. It is a good food for weight gain, but be sure not to overdo this, because too much saturated fat isn't good.

Tips for Gaining Weight

- Eat five or six small meals a day.

- Use calorie-dense add-ons such as olive oil, seeds, and dried fruit during meals.

- Hydration properly helps in digesting food items and absorbing their nutrients.

- Combine weight lifting with diet in order to increase muscle mass without gaining fat.

Weight gain is achieved by the right balance of calorie intake and nutrient-dense food choices. You can add these foods to your diet and incorporate practical tips into your plan for safe and effective weight gain. Always consult a healthcare professional or dietitian to tailor your plan to your specific needs. With persistence and the right approach, you can achieve the healthy weight gain you are aiming for.

The data from the Centers for Disease Control and Prevention (CDC) shows that almost half the population of the United States has high blood pressure, numbering around 119.9 million people, who are suffering from this disease. The data also reveals that over 660,000 deaths occur every year. Thus, keeping your blood pressure under check is a necessity, and beetroot, along with some leafy greens, can help you in this.

A recent study conducted by the University of Exeter found that drinking beetroot juice twice daily can help lower blood pressure in older adults in just a fortnight. The findings of this study were published in the journal Free Radical Biology and Medicine.

The study was conducted with 75 volunteers from different age groups. They belong to the age bracket of 30s to 60s and 70s. The researchers asked each person to complete two separate two-week trials. In one of the two weeks, they were given nitrate-rich beetroot juice, and in the other week, it changed to a placebo version with the nitrate removed.

Benefits Of Drinking Beetroot Juice

• Beetroot is naturally high in nitrates, which the body converts into nitric oxide. This compound relaxes and widens blood vessels, improving circulation and reducing blood pressure.

• Beetroot juice contains betalains, natural pigments with anti-inflammatory properties.

• Beetroot contains iron, an essential component of red blood cells, which helps transport oxygen throughout the body. Low iron levels can lead to iron deficiency anemia, resulting in symptoms such as fatigue, dizziness, and shortness of breath.

• Beetroot juice may help manage nonalcoholic fatty liver disease (NAFLD).

Benefits Of Adding Spinach to Your Diet

• The potassium in spinach helps relax blood vessels, leading to lower blood pressure. Spinach is also high in magnesium and folate, which support the production of nitric oxide—a molecule that dilates blood vessels and promotes better circulation.

• Spinach provides a significant amount of vitamins and minerals with minimal calories. This makes it an ideal food for those looking to maintain a healthy weight while getting ample nutrients.

• Spinach is rich in antioxidants such as beta-carotene and lutein, which protect against cell damage caused by free radicals.

• Spinach is high in fiber, with about 2 grams per serving. Insoluble fiber helps improve digestion by adding bulk to stools and preventing constipation.

• The lutein and zeaxanthin in spinach, antioxidants related to vitamin A, help protect the eyes from sun damage and age-related disorders like cataracts and macular degeneration.

• Spinach is an excellent plant-based source of iron, essential for producing haemoglobin in red blood cells. This helps prevent iron-deficiency anemia, which can cause fatigue.

Summer brings not just a temperature change, but also a change in energy. Ayurveda, the ancient Indian study of life and health, says that each season has its main dosha, or bio-energetic force. Summer is the time of Pitta — the dosha ruled by the elements of fire and water. Dr Mandeep Singh Basu, Director, Jagat Pharma, in an interview with Health and Me, listed some of the best desi foods that can help you beat the heat and stay hydrated even in peak summer.

In summer, the goal is to favour sheeta (cooling), laghu (light), and snigdha (mildly unctuous) foods. They balance Pitta's hot, furious, and acute qualities. In Ayurveda, there are six tastes: sweet, sour, salty, pungent, bitter, and astringent. All six tastes have a relationship with Pitta. Sweet, bitter, and astringent are the flavours of summer.

Let us look at the superfoods of summer from this viewpoint.

Coconut Water

The most famous summer drink in Ayurveda is probably coconut water. It is categorised as a tridoshic drink. It balances all three doshas but is highly prized for its capacity to soothe Pitta and restore ojas, the vital essence of immunity and vigour. Coconut water is packed with natural electrolytes, potassium, magnesium, and sodium, replenishing what perspiration leaves behind.

Drink fresh tender coconut water in the mid-morning or as an afternoon refresher. Do not drink it cold from the refrigerator. Room temperature or slightly cool coconut water is recommended for the best absorption.

Cucumber

More than 95% of a cucumber is water, and it is known for its cooling energy, which Ayurveda has long understood. It cools internal heat, soothes irritated digestive tissue, and improves renal function, all of which are important in summer when the body is under heat stress.

Modern nutritionists would say that cucumber is also a source of silica for skin health, vitamin K, and antioxidants like cucurbitacins. But in Ayurveda, its Pitta-shamaka (Pitta-pacifying) quality is most appreciated — it literally cools the gut, the blood, and the skin from the inside out.

Have cucumber slices with a pinch of rock salt (sendha namak) and fresh mint. Mix it into raita with cooling coriander and cumin. According to Ayurveda, you should not consume cucumber at night as it may slow digestion.

Watermelon

Tarbuj is known for its sweet, cooling, and hydrating nature. One of the most generous gifts of summer is watermelon, a fruit that contains approximately 92% water and is a source of lycopene, a potent antioxidant that helps protect against UV damage. Watermelon is a natural Pitta pacifier and a mild urinary tract detoxifier in Ayurveda.

It is classed as sheeta virya (cold potency) and is considered helpful for burning sensations in the body, such as heartburn, skin redness, and excessive thirst. The seeds, which are generally discarded, are treasured in Ayurveda. They are dried, powdered, and consumed as a kidney tonic.

Eat watermelon on its own. It is best eaten alone in the late morning. Ayurveda also recommends against pairing watermelon with dairy, cereals, or other fruits because it digests best alone. A squeeze of lime and a pinch of black salt may be added for flavour.

Mint

Ayurvedic Quality: Cool, light, pungent in taste but cooling in effect.

Mint is one of Ayurveda's most fascinating paradoxes — it tastes pungent (which would ordinarily aggravate Pitta), but its virya, or post-digestive potency, is deeply cooling. This makes it uniquely suited for summer use. It stimulates digestion without generating heat, relieves nausea, clears the respiratory tract, and cools the mind. Modern science confirms that its menthol content activates cold-sensing receptors in the body, creating a genuine cooling sensation.

You can consume mint in the form of freshly brewed mint tea (cooled to room temperature), blend it into chutneys with coriander and coconut, or add it to cooling drinks like aam panna or shikanji. Mint-infused water kept in a clay pot (matka) is a classic Ayurvedic cooling remedy.

Amla (Indian Gooseberry)

Amla is one of the most remarkable foods in the Ayurvedic pharmacopoeia. Its virya is cooling, meaning it has a unique ability to soothe rather than inflame, even though it is sour — a taste that normally aggravates Pitta. It is the main constituent in two of the most revered Ayurvedic formulations, Chyawanprash and Triphala.

Amla is the richest natural source of vitamin C among fruits, containing about 600–700 mg per 100 grams. A large proportion of this vitamin C is heat-stable because tannins in the berry protect it during digestion and cooking. It safeguards the liver, enhances skin clarity, and bolsters immunity — all of which are challenged by the demands of summer.

Have you been diagnosed with oral cancer? Wondering if you can have your favourite fruit, mango? Then make sure to consult your doctor before having it. Though mangoes are rich in vitamins and antioxidants, oral cancer patients should consume them carefully, depending on their treatment stage and mouth condition. It is not a good idea for oral cancer patients to eat mangoes in large quantities.

Can oral cancer patients eat mangoes?

In an interaction with Health and Me, Dr. Amit Chakraborty, Head and neck onco-surgeon, Mumbai, shared some simple guidelines to help oral cancer patients satisfy their mango cravings healthily.

Everyone, including oral cancer patients, eagerly waits for the mango season. After all, it is difficult to resist mangoes, right? As summer and mangoes go hand in hand, even oral cancer patients may be tempted to eat them. Mangoes are packed with vitamins, antioxidants, and natural sweetness, but they should be eaten in moderation. However, oral cancer patients and those undergoing cancer treatment often wonder whether mangoes are safe for them. Understand that the answer depends on the patient’s condition, stage of treatment, and symptoms affecting the mouth and throat.

What happens when oral cancer patients eat mangoes often?

In many cases, ripe mangoes can be safely consumed by oral cancer patients because they are soft, nutritious, and easy to swallow. However, they should have only two to three small slices of mango per day. It is not advisable to eat an entire mango. Mangoes contain vitamins A, C, and E, along with antioxidants that help support immunity and overall health. They may also provide energy to patients who struggle with appetite loss during treatment. However, oral cancer patients can suffer from mouth ulcers, pain, burning sensations, dry mouth, difficulty chewing, or sensitivity due to chemotherapy, radiation, or surgery.

In such situations, very sweet, fibrous, or slightly sour mangoes may irritate the mouth and increase discomfort. Sticky mango pulp can also sometimes remain inside the mouth, making oral hygiene important. It is necessary to avoid sour and unripe mangoes. Mango pulp, smoothies, or mashed mango can be chosen by patients who have difficulty swallowing. Again, the expert will decide the quantity. If the expert does not allow it, then it is better not to eat mangoes. Maintaining proper oral hygiene after eating is equally important to prevent infections and irritation.

Conclusion

If you have oral cancer and want to eat a mango, choose a soft, ripe mango. Moderation is key, and maintaining oral hygiene is essential. As every patient’s condition is different, follow your doctor’s advice regarding cancer treatment. All you need to do is to ensure that you do not go overboard with the fruit, as it can do more harm than good if eaten mindlessly, especially with comorbidities.