Those who want to gain weight healthily should always make it a point to include high-calorie yet nutritionally balanced fruits to their diets. Generally, fruits for weight gain contain the right amount of essential vitamins, minerals, fiber, and natural sugars, making them better options than junk snacks or foods containing empty calories. In this blog, we look at the best fruits for weight gain and how you can include them in your meals!
Banana
Bananas are the most available and easy-to-access weight-gain fruits for individuals intending to increase their energy levels instantly. Nutritious with carbohydrates and high caloric content, one medium banana provides around 105 calories. Among the high-caloric food sources, bananas are fully packed with potassium, vitamin B6, and vitamin C, which collectively participate in ensuring muscular function and governing body energy. Bananas are a versatile food; they can be taken directly, or be mixed with smoothies or other shakes. One of the best options for gaining weight with the help of bananas involves a banana smoothie: it is smooth and blends well with milk, yoghurt, and nut butter to form a calorie-heavy nutritious shake.
Avocado
Unlike most fruits, avocados have a high content of healthy fats; most of the fats are monounsaturated fats, which raise heart health. It holds an average of about 240 calories, hence making it one of the best fruits for weight gain. Avocados, apart from being a source of healthy fat, also contain a host of other nutrients like vitamins E, K, and C, and have a fiber content that helps in better digestion and absorption of nutrients. Avocados can be put in salads, sandwiches, or eaten as a delicious dip called guacamole. Adding avocado will keep the calorie count higher with less effort, hence aiding in safe weight gain.
Mango
Mangoes are generally sweet and succulent, hence pack calories; a medium mango counts to about 150 calories. Rich in vitamin C, vitamin A, and fiber, they give a boost to your immune system and gut health. They also have a lot of natural sugar, which makes them among the best fruits for weight gain. They can be added to any recipe: smoothies, fruit salads, or even some savoury dishes like mango salsa. Their most likely main use is as an after-workout snack to bring back energy into the body.
Papaya
Papaya is another tropical weight gain fruit. One cup of papaya pieces contains about 60 calories and is considered an average kind of fruit concerning the calorie count. However, the papayas are full of enzymes, which assure better digestion and absorption of nutrients to ensure your body gets the best of what you eat. Papayas are also a good source of vitamins A and C and even folate. Use papaya in fruit bowls, and smoothies, or consume it alone for maximum benefits.
Chikoo
Chikko is part of the list of fruits for weight gain, containing 83 calories in every 100 grams. It contains dietary fiber, carbohydrates, and essential minerals such as potassium and iron. Chikoo has a high content of sugar in it; hence, it is a fruit that is sweet, and because of this natural sweetness, it becomes an excellent energy source just within no time You can eat this fruit as a snack and mix it with other fruits or blend it with shakes/smoothies to enhance your calorie content in a healthy manner.
Jackfruit
Jackfruit is another fruit that comes in the category of tropical fruits and also has a high caloric content. One cup contains approximately 155 calories. It is also rich in carbohydrates, dietary fiber, and vitamins, notably vitamin C and vitamin B6. Jackfruit is versatile in both sweet and savory dishes due to its distinctive flavour and texture. You can make smoothies with jackfruit, have it as a snack, or even add it to savoury dishes as a meat substitute. Its dense, calorie-heavy texture makes it ideal for weight gain.
Custard Apple
Also known as sitaphal, custard apple is one of the most used fruits for weight gain. One medium-sized custard apple contains about 94 calories. It provides a fair amount of nutritional dietary fiber, along with appreciable amounts of B6 and C vitamins and potassium. Custard apples provide one of the best sources of energy due to their natural sugars, while fiber helps in digestion. Eating this fruit raw or adding it to various desserts, milkshakes, or smoothies would be a very yummy and healthy option.
Figs
Incorporate figs as the fruits to gain weight as they are famous for their sweetness and high caloric value. Fresh figs provide approximately 74 calories per 100 grams, but for those who prefer them dried, the calorie load is greater, with around 250 calories per 100 grams. Fresh and dried figs are rich in fiber, calcium, and antioxidants that are good for overall health and help effectively gain weight. Figs can be eaten as a fruit, in salads, with breakfast cereals, and in baked food as well. More so, dried figs are concentratedly rich in calories and can easily be included in your daily diet.
Coconut Meat
The coconut meat or flesh is very succulent and rich in calories. Being the perfect addition when one is looking to increase his intake of calories, a 100g serving of fresh coconut meat contains about 354 calories. Besides healthy fats, coconut meat also contains fiber and essential minerals such as manganese, copper, and selenium. You may consume coconut meat in a raw state as a snack, sprinkle it on smoothie bowls, or make something from it to be added to desserts to act as a booster.Conclusion
High-calorie fruits make a healthy and effective addition to one’s diet in aiding weight gain. They add the much-needed calories, vitamins, minerals, and antioxidants needed for different body health aspects. The fruits are good to be eaten on their own, pureed into smoothies, or added to various dishes, with all these techniques working effectively to provide nutritional ways of achieving desired weight gain. Include bananas, avocados, and mangoes as fruits for weight gain. You can also eat coconut meat, custard apple, and figs for a healthy mix of calories, fats, and other nutrients.
FAQs
How to choose the right fruits for weight gain?
In fruits, seek calorie-densely packed options like bananas, avocados, and mangoes. Outside of being calorie-dense, these fruits are packed with nutritional factors that take care of your body's overall well-being.
How to incorporate fruits into your diet?
You can add these fruits to your smoothie, salads, and desserts, or eat them as snacks. Combine them with other foods high in calories such as nut butter or full-fat yogurt for even more calorie gain.
Are there any side effects of consuming high-calorie fruits in excess?
While fruits are nutritious and healthy, taking in too many calories from them does make you gain more than what you wanted. Therefore, it is in this regard that your intake of fruits balances with other nutritious food and generally healthy dieting.
Don’t like fruits for weight gain at home? Switch to Ayurvedic solutions by Dr Vaidya’s to support your fitness goals. Try Protein Powder to reach your desired weight healthily and naturally. Loaded with Ashwagandha, Atibala and Shatavari to promote weight gain by improving appetite, nutrient absorption, digestion and muscle strength. Get yours today and see the change!