What to eat to gain weight, build muscles? Add these 8 fruits to your daily diet

What to eat: Mangoes can help you gain weight because of their calorie content. One medium mango contains about 150 calories, along with vitamins A, C, E, and several B vitamins (Image: Canva)

Gaining weight and building muscle can be a challenging journey for many, and many a times, your weight gain journey is conditioned by factors such as metabolism and lifestyle choices. It often requires a comprehensive approach involving diet, exercise, and sometimes medical guidance. While weight gain is commonly associated with consuming more calories than expended, the quality of those calories is equally important. Incorporating high-calorie fruits into your diet can be a delicious and nutritious way to support healthy weight gain.

Here are 11 fruits known for their calorie density and nutrient content, suggested by dietician Rupali Mathur, owner of Nourish Naturally.

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1. Bananas

Bananas are a popular and versatile fruit that can aid in weight gain. A medium-sized banana offers a mix of carbohydrates, fiber, vitamin B6, and magnesium. Additionally, green bananas are rich in resistant starch, which supports gut health and can contribute to a feeling of fullness.

2. Avocados

Avocados are known for their healthy fats and nutrient density. They provide around 322 calories for a medium-sized fruit, along with monounsaturated fats, vitamin K, folate, and potassium.

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3. Coconut meat

Coconut meat is not only delicious but also calorie-dense, offering approximately 283 calories per cup. It is rich in healthy fats, particularly medium-chain triglycerides (MCTs), which can be a quick energy source. Additionally, coconut flesh provides essential minerals like phosphorus and copper.

4. Mangoes

Mangoes are a sweet and juicy fruit that can contribute to weight gain due to their calorie content. One medium mango contains about 150 calories, along with vitamins A, C, E, and several B vitamins. The fruit is also a good source of fibre, aiding in digestion and promoting a sense of fullness.

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5. Dates

Dates are small fruits packed with energy, offering around 282 calories per 100 gm. It is rich in carbohydrates, fibre, and essential minerals like potassium. Dates have a natural sweetness that makes them a perfect ingredient in desserts or energy bars.

6. Prunes

Prunes, or dried plums, are known for their digestive benefits and calorie density. With approximately 240 calories per cup, prunes are high in fibre, supporting digestive regularity. They are also a good source of vitamins K and A, along with antioxidants.

7. Apricots

Dried apricots are a tasty snack that provide about 241 calories per cup. They are rich in beta-carotene, lutein, and zeaxanthin, which promote eye health. Apricots can be enjoyed on their own, added to trail mixes, or paired with nuts for a calorie-dense snack.

8. Dried figs

Figs are a versatile fruit enjoyed fresh or dried, offering approximately 186 calories per cup. Dried figs are a good source of fibre, potassium, and calcium. They make a delicious addition to yoghurt, oatmeal, or salads, providing natural sweetness and texture.