weight gain

While most people seem to be interested only in how to lose weight and drop those extra pounds, there are many others out there concerned only with weight gain. Unfortunately, most people fall prey to the allure and aggressive marketing of weight gain supplements by various vendors and may resort to eating unhealthy junk to put on weight. 

This however has been seen as an unhealthy way to go about this. Even the CDC talked about this a while ago – you can read more about how to use fruit for weight gain from their blog. If you ever want to put on extra pounds, don’t rely on junk foods that aren’t nutritious. Choose foods that are nutritious and energy-dense.

7 fruits that help with weight gain

If the opposite is the case and you want to lose weight fast, you can check out our article on that. However, if you want to gain weight still, here are the 7 healthy, high-calorie fruits that can help;

1. Banana 

Banana is a high-calorie food, high in vitamins B6 & C, Potassium, Magnesium, Folate, and carbohydrates. In one medium-sized banana, there are 105 calories, containing 1.3g of protein, 27g of carbohydrates, 0.4g of fats, and 3.1g of Fibre. Bananas are a convenient on-the-go snack and can be turned into smoothies made with other high-calorie ingredients, such as nut butter or full-fat yoghurt to help you gain weight.

If you are looking to gain weight, you might consider adding three large bananas to your regular daily food intake, you’ll be eating more than 350 extra calories. It is important to state that while on your weight gain journey, use only ripen bananas as they contain more sugars than unripe ones.

2. Mangoes 

The king of fruits. This fruit is not only known for its sugary element but is also healthy in more ways than one. Mangoes are very low in saturated fat, sodium and cholesterol. They’re an excellent source of dietary fibre, vitamins A, B6, C, potassium, iron, copper, selenium, magnesium, and antioxidants. 

They raise calories and also result in weight gain. Mangoes are quite healthy and have a high-calorie content of approximately 100 calories per fruit. Therefore, they can be a great inclusion for any weight gain program. Try combining fresh mango with higher-calorie ingredients like nuts or coconut and see your weight gain journey become a rounding success.

weight gain

3. Coconut 

This amazing fruit needs no introduction, as they’re considered the most naturally widespread fruit tree in the world. As one of the major ingredients used in various cuisines, coconut is rich in calories, fats and carbs. This versatile fruit is enriched with the goodness of nutrients such as copper, selenium, iron, phosphorus, potassium, magnesium, and zinc.

High on calories and fats, 28gm serving of coconut has around 99 calories. Because coconut contains so much fat, it contains a lot of calories (even in small serving sizes), making it easy that eating a little can lead to too many calories, which in turn can lead to weight gain.

So, if you want to gain weight, coconut can make for a healthy and tasty alternative to supplements. 

4. Avocado 

Avocados are high-calorie fruits packed with nutrients such as potassium, vitamins K, C, E, and folate. They’re a unique and amazing type of fruit, in the sense that while most fruits are sweeter and higher in carbohydrates, Avocados are fattier, with the good type of fats – monounsaturated fatty acids, that are known to decrease inflammation and decrease the risk of diseases.

Another interesting fact about Avocados is that they have more potassium than bananas. And what does potassium do? It helps you exercise optimally. Just one large avocado provides around 322 calories, 29 grams of fat, and 14 grams of fibre, so they’re a good way of putting on more calories without sacrificing nutrition. 

They’re versatile and can be added to many different meals or eaten on their own. 

5. Pomegranate 

Since pomegranates are healthy and can help in your weight gain if added to your diet. Many people around the world consume pomegranate fruit. Some of the other reasons include their taste and enjoyment. Furthermore, they have considerable amounts of vitamins, particularly vitamins C and E. It also has a good amount of minerals such as folate, fibre, and potassium. These powerful nutrients possess properties that protect you from diseases.

Like other weight-gain fruits, pomegranate nutrition is just as legit as its reputation. A 100g  of pomegranate fruit contains 83 calories. The average pomegranate weighs about 282 grams so that would equal 234 calories per 4″ pomegranate fruit. 

It is this high-calorie content that promotes weight gain. 

6. Dates 

Clearly, dates are very sweet fruits with amazing health benefits, one of which is promoting weight gain. They are very nutrient-dense and are a great source of potassium, copper, vitamin B6, magnesium, and iron. Furthermore, they are also an amazing source of fibre and antioxidants such as carotenoids, flavonoids, and phenolic acids. 

For anyone that is trying to gain weight, it is recommended to eat above the average recommended number, that is, four to five days to achieve your goal. As one date equals 20 calories, you will have consumed about 100 to 170 calories by eating five to eight dates every day.

7. Nuts (Almonds and Walnuts)

If you’re wondering what type of fruits to eat to gain weight, then try nuts (almonds, walnuts, cashew nuts, etc). They contain polyunsaturated fats that add healthy calories to your diet. In addition, nuts are high-calorie foods with heart-healthy fats, fibre, vitamins, and minerals.

For example, a cup of almonds contains 828 calories, while a cup of walnut contains 766. That’s a huge amount of calories per day in just one cup of nuts. Eating them raw, roasted or adding in foods as a powder is a good way of taking them daily.

Additional Tips on healthy ways to Achieve Weight Gain

If you are looking to gain weight fast, you can also try any of these tips;

  1. Eat more often:  Do not try to cram all of your calorie intake into one or two giant meals. Instead, break it up throughout the day and have smaller meals. 
  2. Eat more protein: Increase your intake of meals, fish, dairy products and high-protein snacks. 
  3. Cook with healthy oils: Plant-based oils are the best calorie-provider in a small portion, providing about 120 calories per tablespoon. 
  4. Add high-calorie toppings and seasonings to your food: Peanut sauces, mayonnaise, etc can be included in your meals to add that extra calorie. 
  5. Track your progress: Many calorie calculator apps can help you track your progress. Download one and find out how you’re faring daily. 
  6. Be consistent: Draw up a weight gain program and stick with it. Do not be distracted by other trendy stuff that may pop up in your journey. 

Conclusion – Weight Gain with Fruits

While weight loss programs may seem the new faze, and for good reasons, too, many people secretly wished they weighed more than they currently do. There are many reasons why you may want to put on extra weight. Firstly, you may be recovering from an illness or you’re an athlete seeking to build muscles. Whatever the reason, these fruits listed, alongside the additional tips we’ve given, can help you achieve your weight gain goals. 

You can have all these fruits promptly delivered to your doorsteps by Fruit Garden. They are your go-to providers of anything fruits and vegetables. Their different array of fruit combos means you will have all your foreign and local fruits available all year round. Connect with Fruit Garden on Instagram and their website.

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