Are you among those lucky ones who can’t gain weight? If weight gain is a lifelong struggle for you, it’s time to change your diet plan. All you need to do is increase your calorie intake in almost all meals, but also provide foods that will provide you with a lot of calories. Fruit, which is rich in natural, rapidly degradable sugars that can supply you with the calories needed to gain weight, can also help. As you will see in this article, a high calorie fruits for weight gain and muscle building really do exist. Here are 6 of the best fruits to help you gain weight or add muscle, the healthy way.
What fruits have the most calories to gain weight?
High calorie fruits are good, healthy options to add more calories to your diet. Here are the six most calorie-dense choices, which will help you achieve the calorie excess required to grow. They are also rich in potassium and antioxidants that contribute to the reduction of swelling and muscle cramp during exercise. There are many other high calorie fruits for weight gain and adding muscles, however, these six are at the top of the list!
BANANAS
Bananas are a great choice if you want to gain weight. Not only are they nutritious, but they are also a great source of carbohydrates and calories that can help you gain weight naturally.
In addition, due to its potassium content, bananas help your body regulate blood pressure and have a positive effect on heart health. Also, because they contains very little sodium, the combination of low levels of this mineral and high levels of potassium helps lower high blood pressure.
Bananas also contain vitamin B6, which participates in the production of red blood cells and helps in the metabolism of carbohydrates and fats, i.e. converts them into energy. Also, B6 is involved in the breakdown of amino acids and removes unwanted substances from the liver and kidneys.
In addition to vitamin B6, bananas also contain vitamin C, which is a powerful antioxidant because it protects the body’s cells from free radical damage. Also, vitamin C helps with iron absorption and collagen production. This vitamin also helps brain health by stimulating the secretion of serotonin, a hormone that makes us feel good and in a good mood and sleep better.
The longer bananas are stored, the more sugar they contain.
AVOCADO
Avocados boast an impressive nutritional profile. In addition, they’re rich in calories and healthy fats, which makes them a great choice for people who want to gain weight.
Avocados are characterized by a large amount of potassium, magnesium, fiber and monounsaturated fats that are healthy for the heart. The avocado is also very rich in omega 3 fatty acids, which are important for a strong immune system and also act as a source of energy.
This fruit (which is mostly used as a vegetable in the diet) also contains carotenoids and tocopherols, which are associated with a reduced risk of cancer. In addition, it has been shown that certain avocado compounds can reduce inflammation in young skin cells.
COCONUT
Coconut is a versatile fruit that has gained popularity due to its many health benefits. It is also a great source of calories as it has a lot of fat and a moderate amount of carbohydrates. Consuming raw coconut fluid in large quantities can replenish body fluids better than plain water, and the oil that comes from coconut meat contains healthy fats that strengthen both the brain and the heart. Both coconut and coconut water are great if you want to gain weight in a sustainable way.
MANGOES
With their juicy flesh, mangoes are not only delicious, but the health value of the exotic fruit is also impressive. Mango is a delicious, sweet fruit that boasts a rich nutritional profile. Like bananas, mango is a good source of calories – mostly from carbohydrates. Despite their high sugar content, mangoes are very healthy. They owe this to the vitamins C, E and B, including vitamin B1, and folic acid. These protect the immune system and protect the cells from the negative effects of stress.
Mangoes also contain a lot of beta-carotene, which not only supports cell renewal and the immune system, but also strengthens the eyesight. Mangoes also contain important minerals such as potassium, magnesium and calcium.
DATES
Dates are small, cylindrical fruits that grow in tropical areas. They’re mainly eaten during the Christmas season. In particular, people who exercise frequently or want to avoid refined sugar use this delicious fruit all year round as a source of energy.
Since dates are usually sold dried, they have a long shelf life, which makes them a versatile way to increase calorie intake. In addition to carbohydrates that are a source of energy, dates also contain vitamins, minerals, antioxidants and fiber.
Just 100 grams of dates gives 10 different minerals with more than 15% of the recommended daily allowance of selenium, copper, potassium and magnesium. In addition, they contain moderate amounts of B-complex vitamins and vitamin C. Despite the abundance of vitamins and minerals, dates are also a good source of antioxidants, mainly carotenoids and phenolic acids. Antioxidants can help protect cells from damage and play an important role in protecting against heart disease and cancer. In addition, dates contain fiber, most of which is insoluble.
The high sugar content is reflected in the calorie content: 100 grams of fresh dates have 114 kilocalories (477 kilojoules). Dried dates contain even 285 kilocalories (1.193 kilojoules) for the same amount due to the higher nutrient density.
FIGS
One of the synonyms for summer and the Mediterranean diet is certainly the fig, a fruit that has not yet gained the importance it deserves given its nutritional value.
Fig is very fibrous. It is also not juicy, just moist. Due to its low water content, fig is intensely sweet, but the high fiber mitigates any harmful effects of its high sugar content. Dried fig, which is more commonly eaten than fresh, has a moderate glycemic index of 61.
The nutritional profile of fig is also unusual. While most fruits are rich in vitamins, fig has the highest mineral content of all fruits, with plenty of calcium (more than twice as much as milk), potassium, iron, magnesium, etc.
Eat dried fruits for even more calories
Dried fruits have become increasingly popular in recent years, showing up in sweet and savory dishes from breads, muffins, and compotes to sauces, chutneys, stuffings, and stews. Choices range from dried cranberries and papaya spears to banana chips and apple rings. Raisins, dried dates, dried figs, and even dried apricots are important ingredients in many cuisines.
Dry fruits are dried by sun dried method or dehydration using wind tunnels. Dry fruits are dehydrated to retain pulp of the fruit and thus can be stored for a longer duration.
Because most of the water content has been removed from dried fruits, they have a higher concentration of sugar than fresh fruits, which results in more calories on a weight-for-weight basis. For example: one cup of grapes contains about 20 calories while a cup of raisins contains 400 calories. And one fresh fig is one-half the calories of one dried fig, that’s 35 calories vs. 70 calories. Ten dates cost you 200 calories. And one apple is only 70 calories while one cup of dried apple slices costs you 230 calories.
Still, dried fruits are a chewy, sweet snack with good nutritional content, despite the fact that some of the nutrients are lost during the drying process. Although their vitamin C content is diminished, virtually all dried fruits are high in potassium, calcium, and fiber, and many actually have an increased mineral content when dried. In particular, raisins, dried pears, and dried figs are abundant in iron, phosphorus, and magnesium, while dried apples and dates contain a good amount of magnesium. Dried apricots, peaches, and plums (prunes) are high in vitamin A, iron, and magnesium, and dried papayas are abundant in vitamin A.
Closing thoughts: High calorie fruits for weight gain and muscle building
For some people, gaining weight or adding muscle can be just as difficult as losing weight is for others. However, simply adding certain fruits (high calorie fruits for weight gain) to your diet can make your weight gain efforts both healthy and more effective.
Because most of the water content has been removed from dried fruits, they have a higher concentration of sugar than fresh fruits, which results in more calories on a weight-for-weight basis. In fact, most dried fruits contain more than two times the calories of the same fruit fresh. Remember, when you are trying to gain weight, all calories count!
And finally, if you have a habit of eating dry fruits, your interest in junk foods may reduce gradually. Hence eating dry fruits can change your habits apart from its natural benefits.
