Just like weight loss, many people take up weight gain in pursuit of a better body and good health. Calorie-dense junk food can help you in the sense, but definitely not very sustainable or healthy. All natural, nutrient-rich foods are there that can comfortably help someone gain healthy weight, such as dry fruits. Dry fruits are full of essential nutrients, vitamins, minerals, etc., which not only help increase calorie intake but improve overall well-being.
We are going to talk about the best dry fruits for weight gain, their benefits, and how you can incorporate them into your diet.
Why Choose Dry Fruits for Weight Gain?
Dry fruits are a power-packed nutrition. Here’s why they are perfect for healthy weight gain:
- High-Calorie Content: Dry fruits like almonds, cashews, and raisins have a very high-calorie level. These help you consume more calories in smaller portions.
- The nuts and dry fruits are extremely rich in healthy fats, which is the main requirement for healthy weight gain and heart health.
- Dry fruits are rich in nutrients and provide vitamins (such as vitamin E and B-complex), minerals (such as magnesium, potassium, and iron), and antioxidants, providing your body with certain excellent benefits.
- Add Dry Fruits to Various Recipes: Dry fruits can be added to various recipes and snacks, thus making them easy for any diet plan.
Best Dry Fruits for Weight Gain:-
- Premium Almonds: One of the most common dry fruits, it can be used for weight gain.
Nutritional information of Almonds
A serving size of a small handful of almonds is around 28 grams and amounts to 160 calories, fat 14 grams, protein 6 grams, and carbohydrate 6 grams.
Benefits of Almonds for Weight Gain:
- Almonds are full of monounsaturated fats, which are extremely good fats that boost calorie intake.
- Almonds are full of proteins that help support muscle development.
- Loaded with magnesium and vitamin E for better metabolism and skin health.
How to Eat: Soak almonds overnight and take them raw in the morning. Add to smoothies, or mix them into yogurt and oatmeal.
- Premium Cashews: They are soft, tasty, and extremely effective for weight gain.
Nutritional Content of Cashews:
One ounce (28 grams) of cashews carries 155 calories, 12 grams of fat, 5 grams of protein, and 9 grams of carbohydrates.
Benefits of Cashews for Weight Gain:
- High calorie and good fat content.
- Content-rich in zinc, magnesium, and iron to keep the immune system strong and energetic
- Good amounts of proteins maintain muscle mass.
How to Eat: Cashews can be added to stir-fry, curries, or salads, and can be enjoyed as snacks.
- Premium Walnuts: A nutrient-dense dry fruit that promotes weight gain while supporting brain health.
One ounce of walnuts boasts 185 calories, 18 grams of fat, 4 grams of protein, and 4 grams of carbohydrates.
Benefits of Walnuts for Weight Gain:
- Walnuts have a high amount of omega-3 fatty acids, which increase the rate of metabolism, raising brain activity.
- Walnuts are rich in polyunsaturated fats essential for healthy weight gain.
- Walnuts, particularly, possess antioxidants, reducing oxidative stress.
How to Eat: Sprinkle chopped walnuts on desserts, cereals, or salads, or incorporate them in baked goods.
- Premium Raisins: Small but calorie-loaded dried grapes.
1/4 cup of raisins contains about 130 calories and 34 grams of carbohydrates with negligible fat.
Benefits of Raisins for Weight Gain:
- High in natural sugars like fructose and glucose that would provide instant energy.
- Has good iron and potassium levels to boost stamina as well as a general improvement in health conditions.
- It is very easy to consume in big amounts, making it easy to increase calorie intake.
How to Eat: Blend raisins into trail mixes, desserts, or oatmeal, or simply enjoy them as a snack.
- Premium Dates: They are some of the best dry fruits when comes to weight gain because they are highly sugar and calorie-rich.
Nutritional Value of Dry Dates:
One date has around 20 calories. Therefore, it won’t take much time to add up several calories.
Benefits of Dates for Weight Gain:
- High in natural sugars, gives energy, and helps with muscle recovery
- High in dietary fiber for digestion.
- Rich in potassium, magnesium, and iron, which help in maintaining the level of energy.
How to Eat: Use dates with a glassful of milk, stuff them with nuts, or as a natural sweetener in the dessert dish.
- Premium Figs: A Dried fruit that is sweet and chewy and it is calorie-dense and highly nutritious.
Two medium-sized dried figs (anjeer) consist of about 80 calories, 0.3 grams of fat, 20 grams of carbohydrates, and 1 gram of protein.
Benefits of Figs for Weight Gain:
- High in natural sugars and carbohydrates, making them an excellent snack to add calories rapidly.
- Rich in calcium and iron, which will work for bone strength and energy.
- Packed with antioxidants and fiber, hence good for health.
How to Eat: Soak overnight and enjoy figs in the morning or mix them into smoothies and desserts.
- Premium Pistachios: Great to consume to gain weight because they taste great too.
Nutritional Fact of Pistachios:
One ounce of pistachio contains about 160 calories, 13 grams of fats, 6 grams of proteins, and 8 grams of carbohydrates.
Benefits of Pistachio for Weight Gain:
- It is rich in healthy fats and protein for gaining the muscles.
- It also contains some vitamins and minerals such as vitamin B6 and phosphorus which help the metabolism positively.
- It also contains antioxidant properties that can ensure overall health.
How to Eat:
Snack on pistachios, use them in baked goods or add them to salads and rice dishes.
- Premium Dried Apricots: They are sweet, chewy, and calorie-intensive additions to your diet.
Nutritional Breakdown of Dry Apricots:
Half a cup of dried apricots contains approximately 157 calories, 0.7 grams of fat, 41 grams of carbohydrates, and 2 grams of protein.
Benefits of Apricots for Weight Gain:
- They are rich in natural sugars and carbohydrates for energy.
- Rich in vitamins A and C, it contributes to the skin’s and immune health.
- Dense in fiber, thus enhancing the digestion process, along with nutrient intake.
How to Eat: Add dried apricots to the trail mix, cereals, or baked products.
Tips on How to Use Dry Fruits for Weight Gain
- Prepare a Trail Mix: Mix almonds and cashews with raisins, walnuts, and pistachios for a calorie-rich nutrient-dense snack.
- Add to Smoothies: Dry fruits like dates, figs, and raisins can be added to smoothies to add more calories.
- Combine with Dairy: Dried fruits can be combined with milk, yogurt, or cheese to enhance calorie and protein uptake.
- Topping: Chopped dry fruits can be sprinkled over cereals, oatmeal, or desserts for added calorie take from the diet.
- Make a Nut Butter: Almonds, cashews, or pistachios can be used to prepare homemade nut butter for smoothies and sandwiches.
Cautionary Measures With Dry Fruits
Portion control: Dry fruits contain a lot of calories; thus, quantity must be controlled.
Healthy diet: Unsweetened and unsalted dry fruits must be consumed.
Hydration: Dry fruits like figs and apricots, contain a high amount of dietary fiber. Hydration should be maintained by drinking enough water to facilitate the digestion process.
Dry fruits are very simple, delicious, and easy ways to gain weight healthily. They contain high calories as well as healthy fats, along with an excellent nutrient profile. Therefore, they are ideal for persons desirous of increasing calorie intake without impacting health.
Variety in dry fruits can be explored; eaten creatively; or consumed in combination with other nutritious food options to attain weight gain.
Remember, consistency is key to healthy weight gain, that’s why Aap Ka Bazar®, a monthly grocery app/website and store(s), offers its own premium dry fruits brand delivered across Delhi. We’ve gathered all the information above from various writing tools, online research, and search bars.
Combine a balanced diet of dry fruits with regular physical activity to build muscle and improve overall health. #yahasabmilega
