1-Almond
Almond is very good for men health men who want to gain weight so it is very good for men one almond contain 82 calories and it is also loaded with lot of proteins, vitamin E and also many saturated fats .
2-Quinoa
It contain lot of calories around 318 calories. It has higher protein than other grains around you see Quiona is also a great source of vitamin E and fiber men who is doing gym so it is very important for him.
3-Beef
Beef is very good for muscle gaining it is also a good source of amino acid and zinc.
4-Quinoa
it has lot of calories 318 calories per half of cup. it has much much higher protein than any other of grains. it also contain a heat healthy unsaturated fats. Quinoa is also a very good source of fiber and
vitamin A
Olive oil:
It has 119 calories per tbsp. it has plenty of unsaturated fat. which is good for heart health. country that produce higher olive oil is spain.
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