Table of contents:
- Important nutrients to increase appetite, so that the scale goes up
- 1. Zinc
- Food sources of zinc
- 2. Vitamin B1
- Food sources of vitamin B1
- 3. Omega-3
- Food sources of omega-3
If you are planning to gain weight, it is important that you know what foods can increase your appetite and strategies for increasing them. Not only that, you should also know the types of nutrients that are good for increasing your appetite. After knowing all these things, it is guaranteed that your diet will slowly improve along with achieving your dream weight.
Important nutrients to increase appetite, so that the scale goes up
Reporting from the Healthline page, some nutrients that can increase your appetite, namely:
1. Zinc
One of the symptoms caused by a lack of zinc in the body is loss of appetite. Therefore, the zinc content in food sources is believed to have an effect on increasing appetite. Many people who have certain health problems will lose their appetite so they are lazy to eat, which in the end, the nutritional needs of the body are not fulfilled properly.
A Dialysis and Transplantation study states that people who undergo dialysis due to kidney failure and are given zinc supplements for 60 days have an increased appetite than those who are not given zinc supplements every day.
Food sources of zinc
Men ages 19 to 29 need at least 13 milligrams (mg) of zinc per day, while women ages 19 to 21 need about 10 mg per day to avoid zinc deficiency. If the zinc levels in the body are insufficient, various symptoms will arise such as loss of appetite, deteriorating immune system, diarrhea, lethargy, and weight loss without cause.
Take it easy, you can get a source of zinc by eating foods such as broccoli, oysters, potatoes, corn, wheat, beef, and so on.
2. Vitamin B1
If you feel like you have lost your appetite lately, it may be that you are deficient in vitamin B1. Vitamin B1 or often called thiamine is one of several vitamins that is alleged to be able to revive your appetite.
Reporting from Calories Secret, lack of vitamin B1 in the body can cause you to lack appetite. Not only that, weight loss and increased energy expenditure are also the effects of this vitamin deficiency.
Food sources of vitamin B1
If you want to enrich the adequacy of vitamin B1 in the body, you can consume foods such as cereals, whole grains, eggs, milk, green vegetables, and so on. However, although this vitamin is useful in increasing appetite, most consumption of vitamin B1 can also interfere with your appetite.
Ultimately resulting in symptoms such as diarrhea, loss of appetite, and nausea and vomiting. So, it is important to maintain normal vitamin B1 levels in the body which for men ages 19 to 29 are around 1.4 milligrams and 1.1 mg for women the same age.
3. Omega-3
High sources of omega-3s are found in fish oil supplements. Omega-3s are essential fatty acids that you need to get from food sources because your body can't produce them on its own. Omega-3s are also said to be useful for increasing a person's appetite.
Quoted from Healthy Eating, cancer patients who consume omega-3 regularly in the form of fish oil supplements every day show faster weight gain.
However, the average fish oil supplement contains about 40 calories per teaspoon. Therefore, do not consume fish oil in too many doses because it has the potential to increase total calorie intake. Don't let this lead to unwanted weight gain.
Food sources of omega-3
You can also get other sources of omega-3 from fish, seafood such as shrimp, eggs, seeds, nuts, oysters, and dark green vegetables such as spinach, kale, and bok choy.
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