In India, where obesity is a major health concern, most people are always looking for ways to reduce their weight. However, some people seek to gain weight in a balanced and healthy manner for reasons including improved athletic performance, recovery from a disease, and many more.
The same commitment to health that goes into weight loss should also go into weight growth, emphasising nutrient-rich meals and a balanced diet. Fruits can supply your body extra calories it needs to gain weight. Additionally, they are a great source of vital vitamins and minerals for maintaining your health.
So if you are looking for some tasty weight gain solutions, you are at the right place. We have compiled a list of 12 fruits for weight gain. These fruits add flavour to your diet and have a lot of health advantages because they are loaded with natural sugars, vitamins, and minerals. Whether your goal is to gain muscle mass, overcome your weight gain, or just add some healthy calories to your meals, fruits can cover all these together.
Healthy And Delicious Fruits For Weight Gain
List of 12 Fruits for weight gain to fuel your journey with nutrients and minerals.
1. Banana
Banana is a largely consumed fruit in India and is known for its weight gain qualities. They are high in calories and carbohydrates in addition to being nutrient-rich. Complex carbs like those found in bananas support sustained energy levels. Bananas’ high potassium content also contributes to better blood vessel health and circulation. Its high water content also helps to keep your body hydrated. The Dietary fibre present in Banana keeps your digestive tract healthy, keeps you from becoming constipated, and makes sure that the weight you gain is evenly distributed to the whole body. Hence, bananas are considered as one of the tasty fruits for weight gain. Also, Bananas are easily accessible and reasonably priced throughout the year, so it one of the best and most economical fruits for weight gain.
2. Mango
Mango is a tasty, sugary fruits for weight gain with an amazing nutritional profile. At about 150 calories per fruit, they are high in calories. The main source of these calories is natural sugars, which are carbs. Mangos are also a significant source of copper, vitamins A and E, and numerous B vitamins.
Mangoes are also a great option for people who want to consume more calories because of their high-calorie density. It can be added to ice cream, yoghurt, milkshakes, and smoothies, to significantly boost energy levels. It also contains high levels of vitamin C, pectin, and fibre. Mangoes could be a beneficial supplement to your regular diet, and help you in achieving your weight gain objectives.
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3. Avocado
Also known as butter fruit, avocado is a healthy and tasty fruit for weight gain. Avocados are high in calories; one fruit has about 300 calories. Healthy fats, especially monounsaturated fats, which are heart-healthy and give you sustained energy, account for the majority of these calories. Avocados are high in dietary fibre, which facilitates digestion and increases satiety, all of which are necessary for healthy and long-lasting weight gain.
The fibre content ensures that weight gain is moderate and does not coincide with harmful blood sugar levels. However, because they contain almost 20 different vitamins and minerals, avocados have one of the best nutritional profiles.
Also Read: 10 Amazing Avocado (Butter Fruit) Benefits For Good Health
4. Coconut
The numerous health benefits of coconut have made it a popular fruit for weight gain, and it can be utilized in multiple ways. With a high-fat content and a moderate carbohydrate content, it’s also an excellent calorie source. Moreover, coconut meat has significant concentrations of some vital elements, such as copper and phosphorus. Coconut is also an excellent source of heart-healthy fats for weight gainers. Furthermore, canned and sweetened kinds of coconut creams are available in the market, make sure to avoid them as they add unnecessary calories to your diet.
5. Chikoo
Chikoo is a great addition to your diet if you’re trying to up your calorie intake healthfully because of its natural sugars and calorie content. Chikoo’s dietary fibre promotes digestive health, allowing you to gain weight gradually and painlessly. Iron, potassium, vitamin B6, vitamin C, and vitamin A are just a few of the vital vitamins and minerals that Chikoo provides to support general health and well-being. Chikoo’s dietary fibre promotes digestive health, allowing you to gain weight gradually and painlessly.
Also Read:Sugarcane Juice Benefits You Might Not Know About
6. Dates
The tiny, cylindrical fruits of the tropical palm are known as dates. About 20–25 calories can be found in a single date. Most of these calories come from carbs, specifically natural sugars like fructose and glucose. Dates have a lengthy shelf life because they are usually sold dried, making them a flexible method to increase your calorie consumption. Additionally, dates have vitamins that are involved in energy metabolism, such as pantothenic acid and vitamin B6. The high fibre level in food helps to ensure that weight gain happens gradually, reduces overeating, and maintains a healthy digestive system.
Additionally, Dates are a great source of vital nutrients, such as potassium, which helps reduce exhaustion and muscle cramps and is especially beneficial for people who workout.
7. Raisins
Because raisins enhance appetite, eating them regularly may considerably increase your weight. You might easily have a diet heavy in calories by adding them to yoghurt, muesli and other meals. In addition, raisins are a significant source of magnesium, manganese, copper, and several B vitamins. It’s simple to increase your calorie intake by including raisins in your diet. They are delicious right out of the package and go nicely with muesli, salads, and yoghurts. The ideal amount of raisins to eat to gain weight varies depending on factors such as sex, degree of physical activity, metabolic activity, etc.
Also Read: Benefits Of Coconut Water That You Need To Know
8. Guava
Guava fruit is rich in nutrients and includes natural sugars, vitamins, and dietary fibre. You can consume the entire fruit or blend it into smoothies to increase the amount of calories and nutrients in your diet. The high fibre content in food facilitates digestion, reduces overeating, and guarantees a comfortable and progressive weight gain.
The high level of vitamin C in guavas benefits various aspects of health such as the immune system, skin health, and the body’s capacity to absorb iron from plant-based diets. It is a great fruit for weight gain and also aids in digestion, keeps constipation in control, and, by making you feel full, helps you healthily gain weight.
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9. Dried Fruits
Eating dried fruits has been shown to help with weight growth. These superfoods are packed with calories, proteins, minerals, and antioxidants. Due to their naturally high sugar content, all varieties of dried fruit are excellent for weight growth. They are a handy, portable snack for people who want to put on weight. They can be added to smoothies and yoghurt, or eaten raw or roasted. To eat fruits for weight gain, a daily handful of dried fruits like cashews, walnuts, and almonds is ideal.
One of the most beneficial Dry fruits is Figs (Anjeer) which contains about 20-25 calories each and is rich in natural sugars as well. Figs are rich in dietary fibre, and minerals like magnesium, calcium, and potassium and also contain essential vitamins like vitamin B6 and vitamin K.
Also Read: The Incredible Health Benefits of Fig (Anjeer) – A Nutritional Powerhouse
10. Custard Apple
Custard apples are considered a high-calorie fruit to gain weight due to their high sugar content. It can encourage healthy weight gain because it is high in calories and sugar. It provides vital vitamins that support health and well-being, including vitamins C, B6, and A.
When eaten fresh, custard apples’ sweet and creamy texture makes them a filling, high-calorie snack. Its dietary fibre promotes digestive health, which guarantees that weight gain occurs gradually and is accompanied by feelings of fullness.
For people who want to improve their general well-being, gaining weight in a healthy and balanced way is important. A tasty and nourishing way to achieve this goal is by including fruits, which are high in calories, in your diet. From the energy-packed bananas to the nutrient-rich avocados, and the sweet indulgence of mangoes, these fruits for weight gain bring more than just flavour to the table—they bring a plethora of vitamins, minerals, and natural sugars that contribute to a holistic approach to weight management. A tasty and nourishing way to help you reach your weight gain objectives is to include these fruits in your diet regularly. However, it’s important that you do it carefully and as a part of your healthy diet.
Also read:Protein Secrets Revealed: Protein In 100 gm Paneer
Disclaimer:The content of this article is compiled information from generic and public sources. It is in no way a substitute, suggestion, or advice for a qualified medical opinion. Always consult a specialist or your own doctor for more information. BeatoApp does not claim responsibility for this information .
Dr. Navneet Agarwal is an established and highly skilled Diabetology with over 25 years of experience in Diabetology & Obesity. He is well-regarded for his quality and patient-centered diabetes care. Also, keep track of your blood sugar levels with a Doctors’ approved smart glucometer and elevate your healthcare routine.
