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Muna Tengi
- 5 Min Read
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7 Best Nigerian Foods For Weight Gain
When it comes to gaining weight healthily, diet plays a critical role. In Nigeria, there is an abundance of nutritious foods that can help individuals increase their calorie intake and gain weight in a balanced manner. These foods are rich in essential nutrients, calories, and healthy fats, making them ideal for anyone looking to put on some extra pounds. This blog post will explore the seven best Nigerian foods for weight gain, delving into their nutritional benefits and how to incorporate them into your diet effectively.
1. Pounded Yam and Egusi Soup
Nutritional Benefits:
Pounded yam, a staple in many Nigerian homes, is a calorie-dense food that provides a substantial amount of carbohydrates. It is made by boiling yam and then pounding it until it reaches a smooth, dough-like consistency. When paired with Egusi soup, which is made from melon seeds, leafy vegetables, and meat or fish, it becomes a highly nutritious and calorie-rich meal.
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Carbohydrates: Pounded yam is an excellent source of complex carbohydrates, which provide sustained energy and are crucial for weight gain.
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Proteins: Egusi seeds are rich in protein, essential for muscle growth and repair.
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Healthy Fats: Egusi seeds also contain healthy fats, which are necessary for increasing calorie intake.
How to Incorporate
To gain weight, include pounded yam and Egusi soup in your diet several times a week. Ensure that the soup contains a generous amount of meat or fish to boost the protein content. Adding extra palm oil to the soup can also increase its calorie density.
2. Jollof Rice with Fried Plantain and Protein
Nutritional Benefits:
Jollof rice is a popular West African dish that is not only delicious but also packed with calories and nutrients. Made with rice, tomatoes, onions, and a variety of spices, it is often served with fried plantain and a source of protein such as chicken, fish, or beef.
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Carbohydrates: Rice is a primary source of carbohydrates, essential for energy and weight gain.
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Vitamins and Minerals: The tomatoes and spices used in Jollof rice provide vitamins and minerals like vitamin C and iron.
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Healthy Fats: Fried plantains are rich in healthy fats and carbohydrates, making them a great addition for weight gain.
How to Incorporate
For effective weight gain, consume Jollof rice with fried plantain and a protein source at least twice a week. Ensure that the portions are generous, and consider using more oil when frying the plantains to increase the calorie content.
3. Moi Moi and Garri
Nutritional Benefits:
Moi Moi is a steamed bean pudding made from blended black-eyed peas, peppers, onions, and various seasonings. It is often eaten with Garri, which is a granular flour made from cassava. This combination is both nutritious and calorie-dense, making it ideal for weight gain.
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Proteins: Moi Moi is an excellent source of plant-based protein, essential for muscle growth.
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Carbohydrates: Garri is high in carbohydrates, providing the necessary energy for weight gain.
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Fiber: The beans in Moi Moi are rich in fiber, which aids digestion and overall health.
How to Incorporate
Include Moi Moi and Garri in your meals several times a week. You can enhance the calorie content by adding more oil to the Moi Moi mixture and consuming larger portions of Garri. Pairing Moi Moi with a protein-rich sauce or stew can also increase the overall nutritional value.
4. Akara and Pap
Nutritional Benefits:
Akara, also known as bean cakes or bean fritters, is made from blended black-eyed peas, onions, and peppers, which are then deep-fried. Pap, a fermented cereal pudding made from maize, millet, or sorghum, is commonly eaten with Akara.
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Proteins: Akara is a good source of plant-based protein.
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Carbohydrates: Pap is rich in carbohydrates, providing the energy needed for weight gain.
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Healthy Fats: The deep-frying process adds healthy fats to Akara, increasing its calorie content.
How to Incorporate
To gain weight, consume Akara and Pap as a substantial breakfast or snack. Ensure that the Akara is fried in sufficient oil to boost its calorie content. You can also drink milk with Pap to add more calories and nutrients.
5. Suya
Nutritional Benefits:
Suya is a popular Nigerian street food made from skewered and grilled meat, typically beef, chicken, or goat. It is seasoned with a blend of spices known as Yaji, which includes ground peanuts, ginger, and pepper.
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Proteins: Suya is an excellent source of animal protein, crucial for muscle development.
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Healthy Fats: The meat contains healthy fats, which contribute to increased calorie intake.
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Vitamins and Minerals: The spices in Suya provide various vitamins and minerals, enhancing their nutritional value.
How to Incorporate
Include Suya in your diet as a snack or part of your main meal. Consuming Suya regularly, especially with additional carbohydrate-rich sides like bread or potatoes, can significantly boost your calorie intake and aid in weight gain.
6. Groundnut Soup and Fufu
Nutritional Benefits:
Groundnut soup, made from peanuts, meat, fish, and leafy vegetables, is another calorie-dense Nigerian dish. It is often served with Fufu, a starchy side dish made from cassava, yams, or plantains.
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Proteins: Peanuts and meat in groundnut soup provide a rich source of protein.
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Healthy Fats: Peanuts also contain healthy fats, increasing the calorie content of the soup.
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Carbohydrates: Fufu is high in carbohydrates, essential for energy and weight gain.
How to Incorporate
To gain weight, consume groundnut soup and Fufu as a main meal several times a week. Make the soup richer by adding more peanuts and oil. Pairing it with large portions of Fufu will also ensure a higher calorie intake.
7. Bole (Roasted Plantain) and Groundnut
Nutritional Benefits:
Bole is roasted plantain, often served with groundnuts (peanuts). This simple yet nutritious combination is a favorite street food in Nigeria.
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Carbohydrates: Plantains are a rich source of carbohydrates, essential for energy and weight gain.
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Healthy Fats and Proteins: Groundnuts provide healthy fats and proteins, contributing to increased calorie intake and muscle growth.
How to Incorporate
Include Bole and groundnut as a snack or part of your main meal. To increase the calorie content, ensure the plantains are ripe and consume larger portions. Combining Boli with a protein-rich sauce can also enhance its nutritional value.
Conclusion
Gaining weight healthily involves consuming nutrient-dense foods that provide sufficient calories and essential nutrients. The seven Nigerian foods highlighted in this blog post are excellent choices for anyone looking to increase their calorie intake and gain weight. By incorporating these foods into your diet regularly, you can achieve your weight gain goals while enjoying delicious and nutritious meals. Remember to maintain a balanced diet and consult with a nutritionist or healthcare professional to ensure that your weight gain journey is healthy and sustainable.
