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16-09-2024 Team Medicover wellness

Best fruits for Weight gain

Gaining weight in a healthy manner requires a balanced diet rich in nutrients and fruits can play a pivotal role in this process. While commonly associated with weight loss, certain fruits are high in calories, natural sugars and essential nutrients that can help you achieve your weight gain goals.

In this article, we explore the top fruits to help you gain weight naturally and effectively and their associated benefits.

Why Choose Fruits for Weight Gain?

Fruits are a natural source of vitamins, minerals and antioxidants and are good for weight gain diet. Unlike processed foods, fruits provide a healthier alternative that supports overall health. Below are key reasons to consider fruits into a weight gain diet plan:

Nutrient Density: Fruits are packed with important vitamins and minerals that help our bodies work well.
Natural Sugars: The natural sugars found in fruits offer a better source of energy than artificial sweeteners.
Antioxidants: Fruits contain antioxidants that help protect our cells and keep our bodies healthy.
Fibre Content: The fiber in fruits helps with digestion and makes it easier for our bodies to absorb nutrients.

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Top Fruits for Healthy Weight Gain

Avocados

Avocados are a fruit known for their high-calorie content and healthy fats, making them suitable for those looking to gain weight. One avocado contains around 250-300 calories and is rich in monounsaturated fats, which are associated with heart health benefits.

Avocados also provide important nutrients like potassium, vitamin E and folate, contributing to their nutritional profile for weight gain.

Bananas

Bananas are another excellent fruit for those looking to gain weight. They are high in carbohydrates and calories with one large banana containing around 120 calories.

Bananas are also a good source of potassium, vitamin B6 and vitamin C. Their natural sugars provide a quick energy boost, making them ideal for pre- or post-workout snacks.

Dates

Dates are a high-calorie fruit that can contribute to weight gain. One date contains about 66 calories and they are rich in natural sugars, fibre and minerals like iron and potassium. Dates can be consumed as a snack or added to smoothies and desserts for an extra calorie boost.

Mangoes

Mangoes are tropical fruits that are not only delicious but also high in calories. A single mango can contain up to 150 calories and can be used as a great option for weight gain. Mangoes are also rich in vitamins A and C, as well as dietary fibre. Their sweet flavour makes them a versatile ingredient for smoothies, salads and desserts.

Coconut

Coconuts are high in calories that is particularly beneficial for weight gain. The flesh of the coconut is rich in healthy fats and coconut water provides essential electrolytes. One cup of shredded coconut contains about 283 calories. Coconuts also has medium-chain triglycerides, which are easily absorbed and utilized by the body for energy.

Grapes

Grapes are small but mighty when it comes to calorie content. A cup of grapes can provide around 104 calories. They are also rich in antioxidants like resveratrol, which supports heart health. Grapes can be eaten fresh, dried (raisins), or added to various dishes for a sweet and nutritious boost.

Best Dried Fruits for Weight Gain

Dried fruits provide high calories, fiber, healthy sugars and essential vitamins without artificial additives. When consumed in moderation, dried fruits can help increase your daily calorie intake and support weight gain.

Dates are a fantastic choice if you're looking to gain weight. They are packed with calories and provide a quick boost of energy. They also contain important minerals like iron and magnesium, which can help keep your energy up and fight off tiredness.
Raisins are made from dried grapes and are another excellent option for weight gain. Their high sugar content helps provide immediate energy, making them perfect for a snack before exercising or in between meals. If you soak raisins in water overnight, they can be easier to digest and more nutritious, especially for those who might have sensitive stomachs.
Figs are fibre-rich and calorie-dense, supporting healthy weight gain while also improve digestive health. These dried fruits are also a great source of calcium, which supports bone strength. Eating 2–4 soaked figs daily on an empty stomach is a traditional remedy for both constipation and weight management.
Prunes or dried plums offer around 240 calories per 100 grams, making them a compact and nutritious calorie source. Apart from helping weight gain, prunes support gut health due to their natural laxative effect and fiber content.
Dried apricots are another flavorful and calorie-rich option. They’re loaded with vitamin A, iron and vitamin E, all of which contribute to better skin health, immune support and red blood cell production.
Dried mango is a great snack that gives you a nice energy boost because it's packed with natural sugars. It's also loaded with vitamin C and fiber, which are good for your digestion and help keep your immune system strong.
Dried coconut or copra is another energy-rich food. It contains healthy fats that give you lasting energy and support your body's functions. This makes it a great choice for people with faster metabolisms who find it hard to gain weight.

Benefits of Dry Fruits Powder for Weight Gain

Dry fruits powder is a convenient way to meet calorie-deficiency in your body. This powder is made by grinding dried fruits into a fine consistency, making it easy to add to smoothies, yogurt or oatmeal. Here are some benefits of using dry fruits powder for weight gain:

High Calorie Content: Dry fruit powders are rich in calories and provide a significant energy boost.
Nutrient-Rich: It retains the vitamins, minerals and antioxidants found in the whole fruits.
Versatile: Can be easily added to various dishes for a nutritious and calorie-dense addition.
Convenient: Provides a quick and easy way to increase your calorie intake without the need for extensive preparation.

How to Use Weight Gain Fruits in Your Diet?

Smoothies

Smoothies are an excellent way to combine multiple fruits for a nutrient-dense and calorie-rich meal or snack. You can blend fruits like bananas, avocados, dates, and mangoes with a liquid base (milk, yogurt, or juice) and add dry fruits powder for an extra calorie boost. Adding nuts, seeds, and protein powder can further enhance the nutritional value.

Salads

Fruit salads are a refreshing and nutritious way to enjoy weight gain fruits. Combine fruits like grapes, mangoes and avocados with leafy greens, nuts and a drizzle of olive oil for a balanced meal. The healthy fats from the avocados and nuts will help you stay full longer and provide a steady source of energy.

Snacks

Consuming fruits as snacks between meals can increase your daily calorie intake. Keep a stash of dried fruits like apricots, prunes and figs for a quick and convenient snack. Fresh fruits like bananas and grapes are also easy to carry and can be eaten on the go.

Desserts

Add fruits to desserts is a delicious way to enjoy their benefits while satisfying your sweet tooth. Use fruits like dates and bananas as natural sweeteners in baked goods or create fruit-based desserts like mango sorbet or coconut milk-based ice cream.

Dry Fruits Powder Mixes

Create your own dry fruits powder mix by blending dried apricots, prunes, figs, and dates. Store the powder in an airtight container and add it to smoothies, yogurt, oatmeal or even sprinkle it over salads for an added calorie and nutrient boost.

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Conclusion

The Best effective way to achieve weight gain is to add high-calorie, nutrient-dense fruits into your diet. Fruits like avocados, bananas, dates, mangoes, coconut, grapes and dried fruits are all excellent options to consider for weight gain.

Additionally, using dry fruits powder can provide a convenient and versatile way to boost your calorie intake. By adding these fruits into your meals, snacks and desserts, you can enjoy their numerous health benefits while working towards your weight gain goals.

Frequently Asked Questions

Avocados are rich in healthy fats and calories. They provide a good amount of monounsaturated fats and are calorie-dense, which makes them an excellent choice for those looking to gain weight.

Yes, bananas are a good option for weight gain due to their calorie content and high carbohydrate levels. They are also rich in essential nutrients and can help increase overall calorie intake.

Mangoes are high in natural sugars and calories, which can help increase your overall calorie intake. They are also rich in vitamins and minerals, making them a nutritious choice for weight gain.

Grapes, especially when dried into raisins, are calorie-dense and provide a good amount of natural sugars. They can be a convenient and calorie-rich snack option for weight gain.

Dried fruits like dates, apricots, and raisins are concentrated sources of calories and natural sugars. They are excellent for increasing calorie intake and providing essential nutrients.