Weight Gain – Fruits that help gain weight
Written by: Dr. Iman Bashir Abu Kebda
Although fruits are not among the foods that come to mind when trying to gain weight, several types of fruits can provide the extra calories that the body needs to gain weight. Moreover, they contain important vitamins and minerals to support health.
Here is a healthy and higher calorie fruit that can help you gain weight.
coconut
Coconut pulp can be eaten in many ways, such as sprinkling grated coconut on fruit salad, adding it to stir-fries, or blending it into soups and smoothies to increase the calorie content of meals. (28 grams) of copra provides the following nutrients:
- Calories: 99
- Protein: 1 gram
- Fat: 9.4 grams
- Carbohydrates: 4.3 grams
- Fiber: 2.5 grams
- Manganese: 17% of the daily value
- Selenium: 5% of the daily requirement
- Coconut pulp also contains a high percentage of minerals such as copper.
the banana
Bananas are a snack during the day. It can be added to oatmeal or smoothies made with other high-calorie ingredients, such as nut butter or full-fat yogurt. One banana (118 grams) contains the following nutrients:
- Calories: 105
- Protein: 1 gram
- Fat: 0.4 grams
- Carbohydrates: 27 grams
- Fiber: 3 grams
- Vitamin B6: 26% of the Daily Value (DV)
- Manganese: 13% of the daily value
- In addition, bananas contain many
avocado
Add to soups and salads or make avocado smoothie with nuts and honey. Half of a medium-sized avocado (100 grams) contains the following nutrients:
- Calories: 161
- Protein: 2 grams
- Fat: 15 grams
- Carbohydrates: 8.6 grams
- Fiber: 7 grams
- Vitamin K: 17.5% of the daily value
- Folate: 21% of the daily value
- Avocados are also rich in potassium and vitamins K, C, B5 and B6.
mango
Delicious on its own, but also added to smoothies, sauces, and summer salads. One cup (165 grams) of mango provides the following nutrients:
- Calories: 99
- Protein: 1.4 grams
- Fat: 0.6 grams
- Carbohydrates: 25 grams
- Fiber: 3 grams
- Vitamin C: 67% of the daily value
- Folate: 18% of the daily value
- In addition, mangoes are a good source of copper, several B vitamins, vitamins A and E.
dried fruits
They contain a high percentage of natural sugars, so it is best to combine them with a source of healthy fat or protein to reduce the potential negative effects on blood sugar. Here are some high-calorie dried fruits that can help you gain weight.
dates
It is recommended to eat dates stuffed with almond butter to get a healthy and high-calorie snack. 24 grams of dates provide the following nutrients:
- Calories: 66.5
- Protein: 0.4 grams
- Fat: 0.1 grams
- Carbohydrates: 18 grams
- Fiber: 1.6 grams
- Potassium: 4% of the daily value
- Magnesium: 3% of the daily value
- Good source of copper, manganese, iron and vitamin B6.
dried apricots
Served with nuts or cheese. One serving (28 grams) of dried apricots provides the following nutrients:
- Calories: 67
- Protein: 0.8 grams
- Fat: 0.1 grams
- Carbohydrates: 18 grams
- Fiber: 2 grams
- Vitamin A: 6% of the daily value
- Vitamin E: 8% of the daily value
Dried figs
It is recommended to eat it with biscuits or yogurt. One (28 grams) of dried figs provides the following nutrients:
- Calories: 70
- Protein: 1 gram
- Fat: 0.3 grams
- Carbohydrates: 18 grams
- Fiber: 3 grams
- Potassium: 4% of the daily value
- Calcium: 3.5% of the daily requirement
raisins
It is preferable to eat it with yogurt or nuts. One serving (28 grams) of raisins provides the following nutrients:
- Calories: 85
- Protein: 1 gram
- Fat: 0.1 grams
- Carbohydrates: 22 grams
- Fiber: 1 gram
- Potassium: 4.5% of the daily value
- Iron: 3% of the daily value
- Raisins are also a good source of copper, manganese, magnesium and several B vitamins. (Watch some of Maqal’s YouTube videos).
