Everyone talks about how difficult losing weight is, but no one recognizes how difficult it is to gain weight. Body image and health issues arise from being both underweight and overweight. However, less attention is paid to people dealing with underweight problems. If you’re one such person looking to gain weight in a healthy manner, for example, by eating fruits, you’ve come to the right place. Read below to get insights on how to gain weight by eating these five fruits.
1. Mango
Everyone waits for summer to deliciously devour mangos. To be fair, they are the ‘king’ of all fruits. However, who knew that these yummy fruits could actually help you gain weight. It is rich in several sources of vitamins such as vitamin A, vitamin B, and vitamin E. They are loaded with calories that will ultimately help you put on weight. To fasten your results, you can pair up mangoes with other high fructose and carb ingredients such as coconut milk. You can mix mangoes in your fruit salad, salsas, or even make a smoothie out of it.
Nutritional chart of mangoes per 165 g/ 1 cup
- Protein – 1.4 g
- Carbs – 25 g
- Folate – 18% of DV
- Vitamin C – 67% of DV
- Fat – 0.6 g
- Calories – 99 per cup (165 g)
- Fiber – 3 g
2. Dried Fruits
These sweet fruits are made by dehydrating fruits. However, no nutrient loss takes place when the water content is fully removed. The carbs in dried fruits are immensely high, and any dried fruit intake can immediately enhance your energy levels. Some studies have shown that dried fruit can contain 3 to 5 more times of micronutrients than relatively fresh fruit. Below are two such dried fruit that can help you increase your weight.
Prunes
These are the dried version of plums and overall a small, efficacious package of essential nutrients. Prunes are also known to relieve constipation. You can individually eat them or use it as a topping for custards, salads, baked goods, and so on.
Nutritional chart of prunes per 28 g/ 1 ounce
- Protein – 0.6 g
- Carbs – 18 g
- Potassium – 4.4% of DV
- Vitamin K – 14% of DV
- Fat – 0.1 g
- Calories – 67 per ounce
- Fiber – 2 g
Raisins
They are a type of dehydrated grapes and are available in several shapes and sizes. Generally, in foreign countries such as Canada and the USA, raisins refer to all kinds of dried up grapes. However, in countries such as Ireland, the United Kingdom, etc., this term specifically refers to large and dark-colored dehydrated grapes.
Nutritional chart of raisins per 28 g/ 1 ounce
- Protein – 1 g
- Carbs – 22 g
- Potassium – 4.5% of DV
- Iron – 3% of DV
- Fat – 0.1 g
- Calories – 85 per ounce
- Fiber – 1 g
3. Coconut
This versatile fruit’s reputation precedes itself. For ages, humans have been using coconuts for a variety of reasons. They can be used while cooking, nourishing your hair, rejuvenating your energy, and the list goes on. To add another benefit to this fruit, coconut meat also helps you gain weight in the most healthy way possible.
Nutritional chart of coconut meat per 28 g/ 1 ounce
- Protein – 1 g
- Carbs – 4.3 g
- Selenium – 5% of DV
- Magnesium – 17% of DV
- Fat – 9.4 g
- Calories – 99 per ounce
- Fiber – 2.5 g
4. Bananas
Whether you want to build your muscle strength or just want to gain weight, bananas can do it all. They are loaded with carbs and vital micronutrients that enhance your digestive system. Furthermore, bananas are also widely known to increase your stamina levels too. Add this healthy fruit to oatmeal or a yogurt shake and reap the benefits of healthy weight gain.
Nutritional chart of bananas per 118 g
- Protein – 1 g
- Carbs – 2.7 g
- Vitamin B6 – 26% of DV
- Manganese – 13% of DV
- Fat – 0.4 g
- Calories – 105 per 118 g
- Fiber – 3 g
5. Avocados
Avocados have several beneficial uses. They can be used in hair masks, skincare masks, various dishes, and weight gain. They are enriched with healthy carbs and fats that help you to achieve your desired weight goal. Other than fats, avocados are also rich in vitamins, proteins, and minerals. Try incorporating this healthy fruit in your daily meals for the best results.
Nutritional chart of avocados per 100 g
- Protein – 2 g
- Carbs – 8.6 g
- Folate – 21% of DV
- Vitamin K – 17.5% of DV
- Fat – 15 g
- Calories – 161 per 100 g
- Fiber – 7 g
Final Words
Weight gain can be a tiresome task, and when you consume foods that accelerate the weight loss, it will hamper your progress. The consumption of fruits mentioned above, along with healthy eating and lifestyle, will give you significant results. Consult a medical practitioner or a nutritionist and get a healthy diet chart. By religiously following the guidelines and consuming the above fruits, you can avoid losing weight.
