Certain fruits can help you gain a few pounds in a healthy way unlike junk foods. Here are some fruits that help add a few calories and gain weight.
Healthy Fruits to Gain Weight
- Banana
- Dry fruits
- Avocado
- Mango
- Dates
- Coconut
- Durian
- Passion fruit (Krishna phal )
- Figs
- Raisins
Some Ways to Consume Fruit for Weight Gain
Fruits are a healthy way to add additional calories. Fruits have higher sugar contents as compared to vegetables which mean they contain more calories. Certain fruits like watermelon and orange are low in calories and fast filling. Such fruits should be avoided as they do not help you increase your calorie intake. Fruits like plantains (bananas), figs, raisins, avocados, mangoes etc. are rich in starch and are good for weight gain. One needs to eat such fruits to gain weight fast and in a nutritious manner.
Note: Even the fruits are very healthy eating them too much can have negative effects.
1. Banana
Banana is a popular fruit. One large banana contains 121 calories. It is rich in vitamin C and B6. It is a very rich source of potassium. Bananas also provide copper, magnesium and manganese which are vital for healthy bones.
2. Durian
Known for its distinct smell durian is very rich in calories. A medium sized durian fruit of about 1 kg contains 1350 calories. Eating a small durian fruit is equivalent to 50 per cent of the recommended calorie intake for an adult per day. It is also rich in vitamin C and B complex. It is also a good source of minerals like manganese, copper, iron and magnesium.
3. Dry Fruits
Eating dry fruits for weight gain is a good choice. They are very good to add a few extra calories to your diet. 100 grams of mixed dry fruits contains 359 calories. Dry fruits can be added to fruit salads, oat meals and even smoothies. They also make great snacks.
4. Passion Fruit (Krishna Phal)
A cup of passion fruit also known as granadilla contains 229 calories. It is a very good source of vitamin A and C. it is also rich in dietary fiber. It is also an excellent source of minerals such as iron, copper, magnesium and phosphorus.
5. Figs
Figs are very delicious, nutritious and rich in calories. Dried figs are more nutritious and contain more calories than fresh figs. 100 grams of dried figs contain 249 calories as compared to 74.09 calories of 100 grams of fresh figs. They are a good source of vitamin K, potassium, calcium, magnesium and polyphenols. They are also very rich in dietary fiber.
6. Avocado
A single avocado contains 322 calories. Avocadoes are high in mono unsaturated fats. The creamy pulp in the avocado is an excellent source of mono unsaturated fatty acids as well as omega 6, polyunsaturated fatty acid and linoleic acid. They are also an excellent source of minerals such as iron, copper, magnesium and manganese. They are also very rich source of potassium.
7. Mango
Mango also known as the king of fruits is a delicious way to add those extra calories to your diet. A single mango without refuse (peels and seeds) contains 201 calories. It is an excellent source of vitamin A, C and E. It is also rich in potassium.
8. Dates
A cup of chopped dates contains 414 calories. Dates are also very nutritious and they contain several vitamins such as vitamin A and K. It is also rich minerals such as calcium, manganese, copper, and magnesium.
9. Coconut
Coconuts are also very good when it comes to weight gain. A cup of shredded coconut contains 283 calories. Coconut is extremely nutritious and is rich in vitamins and minerals. It is an excellent source of copper, calcium, iron, manganese, magnesium and zinc. It is also rich in vitamin B complex. It is also a good source of potassium.
10. Raisins
Just like figs dried grapes (raisins) are richer in calories than fresh grapes. One cup of unpacked raisins contains 434 calories. Raisins can be very helpful for gaining weight in a healthy and nutritious way.
Try to avoid store bought fruit juices as they contain artificial sweeteners and colours. Making a fresh smoothie out of fresh fruits is a very healthy choice. To make your smoothie extra nutritious, you can add some flax seeds or chia seeds. They are rich in omega – 3 fatty acids and dietary fiber. You can also add nuts and nut butters like peanut butter to your smoothie. They are super delicious and very healthy.
Also read:
15 Incredible Benefits of Pomegranate for Health, Skin, and Hair
