Joybynature.com Team


More than two-thirds of world population is overweight. Being overweight may lead to serious health issues. But equally alarming situation is of people who are underweight. A person is said to be overweight if the body mass index (BMI) of that person is above 25. Whereas, if the BMI of person less than 18, then the person is considered underweight. In both the conditions, the person is not considered fit. Lower body weight can lead to some serious health issues and affects different aspects of your body:-

  • Immune System

Low body weight puts a person at increased risk for infections and disease. People with lower body weight tend to consume less protein, fat and antioxidants, which result in weakening of immune system. So, these people have higher chance of getting caught by viral and bacterial infections. Also, they recover slowly from diseases.

  • Rate of Nutrient Absorption

People who are underweight have lower rate of nutrient absorption because of which essential nutrients such as vitamins, minerals and amino acids are absorbed by the body at a lower rate. This makes the person deficient in essential nutrients required by the body. Thus, the person may develop problems caused due to deficiency of one or the other nutrient. For example, deficiency of iron leads to anemia while deficiency of calcium leads to osteoporosis.

  • Reduced Muscle Strength

Muscles need protein for their development. Underweight people tend to consume diet which is deficient in protein, because of which muscles are not able to get adequate amount of protein. As a result, they feel fatigue and exhausted more often.

You must gain some weight to get rid of these problems and some natural ways through which you can do so are:-

  1. Brown Rice

Brown Rice has all the benefits of normal white rice and also has soon of its own benefits which include- it is rich in fiber and thus helps to cleanse liver and aid indigestion process. Also, it helps to lower bad cholesterol and raises god cholesterol. Plant lignin found in brown rice helps to reduce the risk of heart disease. Brown rice, being rich in antioxidants, plays an important role in improving the immune system of the body, making it a must have food for people having lower body weight.


  1. Nuts

Nuts are high in calories and nutrition. Though all the nuts are healthy, but the healthiest of them all is walnut. Walnuts contain some rare antioxidants which are found in only a handful of commonly eaten foods. Walnuts also contain neuroprotective compounds which support your brain health.


  1. Granola

Granola is full of nuts and oats, whose benefits are known from ages. Also being rich in calories, it is a perfect breakfast for underweight people. Granola contains both soluble and insoluble fiber. Since fiber improves digestive system, benefits of granola are extended to your digestive system.Soluble fiber prevents ingestion, colorectal cancer and heartburn and insoluble fiber prevents diarrhea. For improving taste, you can add some pumpkin seeds in it.

  1. Peanut butter

Peanut butter forms perfect combination with bread if you want to gain weight and do not want to compromise with your tongue. One tablespoon of peanut butter contains about three grams of protein. To balance the excess of sodium in your diet, peanut butter contains potassium and saves you from heart problems that sodium can cause. Increase in intake of peanut butter decreases the risk of gallstones.

Gaining weight is not a cakewalk and you need to be more than sincere in order to gain weight in a healthy way. Apart from your diet, you should also focus on your body. You should increase your weight training exercise and reduce the cardio exercise. Giving some time to cardio exercise is necessary, but do not devote too much time to it because burning more calories would reverse the effect of diet you are taking for gaining weight.

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