Health Benefits of Eating Fruits

 The easy availability makes fruits the best choice for those who are always on the go. Here are five fabulous health benefits of eating fruits that you just cannot ignore.

Fruits are lower in calories

Consuming a diet rich in fruits may reduce the chances of heart diseases

Eating fruits regularly may also protect you against some types of Cancers

Fruits are full of fibre and potassium which are important for maintaining a healthy bowel movement

Fruits are also easily digestible

Use of weight loss and weight gain fruits is common, and not to forget, one of the healthiest options to manage weight. To know more about which is the best fruit for weight gain, scroll through.

Fruits that Help in Weight Gain

Listed below are different fruits that may help you gain healthy weight:

1. Bananas

Counted as one of the healthiest fruits, having a banana for weight gain can be a great idea. Rich in calories as well as carbohydrates, they pack in fibre and starch. Here are 6 health benefits you should know if you’re wondering, “can eating bananas increase weight?”.

Source of Vitamin B6, which maintains a healthy nervous system

Source of Vitamin C, which produces collagen 

Source of Manganese, which is good for skin

Source (medium sized banana) of around 422 mg of Potassium, which supports heart health 

Tackles gastrointestinal issues (high fibre content)

Good source of energy and low in cholesterol

Some recipes in which you can include banana for weight gain are:

Banana pancakes with berries and honey drizzle 

Banana and oats protein shake 

Chocolate and banana peanut butter protein shake 

Overnight oats with caramelised bananas, peanut butter, and berries

2. Avocados

As per the popular opinion, when we recall which fruit is good for weight gain, avocados are usually not included. Contrary to common misconception, avocado is something you should definitely add to your diet if you are looking for fruits that help in weight gain. They are rich in healthy fats and calories and are super delicious too. Here are 6 health benefits of avocado for weight gain:

High in potassium which reduces blood pressure 

Fibre content maintains good gut health 

Loaded with monounsaturated fatty acids that support good heart health 

Eating avocados lowers triglyceride levels and improves good cholesterol

The fat content in avocados helps absorb nutrients (Vitamin A, D, E, K) from other sources 

Avocados are high in antioxidants 

Some recipes containing avocado for weight gain are:

The classic avocado and egg sandwich with veggies 

Avocado and falafel bagels for vegans 

Greek avocado, feta, and pesto sandwich 

Honey mustard chicken with avocados and caramelised bacon strips 

Vegan falafel Buddha bowl with creamy avocado dressing 

Peanut butter and avocado protein shake

3. Mangoes

Mangoes are incredibly delicious and super fattening if used along with other substances such as Avocados, nuts etc.. They are loaded with carbohydrates and can make any dessert, smoothie, or fruit salad more exciting due to their iconic tropical flavour. Aside from being a great weight gain fruit, some health benefits of mangoes are:

They are rich in vitamin C

Rich in beta-carotene, mangoes make for a rich source of antioxidants 

Mangoes are rich in folate making them an ideal fruit for pregnant women 

Mangoes provide dietary fibre negating chances of constipation 

Rich in vitamin A makes for a good immunity booster 

It is high in polyphenols which have anti-cancer properties

If you’re thinking, “Does eating mango increase weight?”, then you should definitely check out these recipes:

Mango smoothie 

Mango oats smoothie bowl

Tropical fruit salad 

Eggless mango whole wheat cake 

Thai mango chicken curry with brown rice 

Hong Kong-style mango pancakes 

4. Coconut

Coconut is a versatile fruit, favourite amongst Asians, and one of the most beneficial weight gain fruits. They are nutty, sweet, and packed with nutrients. Whereas, the water of tender coconut fruit is low in fat content, the flesh or meaty part of the fruit is high in calories. When you consume coconut as a weight gain fruit, you are likely to reap these health benefits:

High in fat content 

80 g of shredded coconut gives you 7g of fibre 

Helps stabilise blood sugar levels 

Improves immune system 

Promotes good brain health and elevates mood

Good source of iron 

WHen you are wondering which fruit is good for weight gain, coconut is definitely a good option. A few ways you can add coconut to your daily diet are:

Coconut Thai green curry 

Coconut smoothie bowl 

Jaggery coconut laddoos 

Vegan mushroom pasta in creamy coconut sauce 

Thai coconut pudding 

Malaysian coconut rice 

Coconut sticky rice cakes 

5. Dry Fruits

Dry fruits such as almonds, cashews, pistachios, walnuts, peanuts, raisins, apricots, dates and prunes are all high in sugar & calories but low in water content, and another form of fruits that help in weight gain. Out of all these, if you are wondering which dry fruit is best for weight gain, then it is dry plums or prunes. Notably, prunes are high in nutritional value where around 28 g of prunes can provide you with 67 calories and 1 g of fat content. Being superfoods, here are six benefits of dry fruits for your overall health:

Good source of stamina and energy

Great for fibre

Perfect for iron and protein  

Rich source of copper, magnesium, calcium, phosphorus, and calcium 

Effective to fight off anxiety, depression, and stress 

Essential oil contained in dry fruits make skin healthy

Some ways you can include dry fruits for weight gain into your diet:

Sooji halwa with dry fruits 

Overnight oats with dry fruits and berries 

Yoghurt and muesli with dry fruits 

Chewy granola bars with dried fruits

Whole wheat (plum) fruit cake

Thai coconut brown rice with peanuts and cashews 

Fruit and nut trail mix 

Fruit and nut energy balls 

Conclusion

If you are on the hunt for the best fruits for weight gain, the options are plenty. By incorporating each of these fruits daily in your diet, you can ensure that you get optimal nutrition. If you are unable to have them in their solid form, then you can also enjoy these fruits, especially mangoes as weight gain juices.