Achieving a healthy weight might be just as difficult as reducing weight, especially for people aiming to achieve mass and construct a more robust physique. While the web is flooded with advice on weight reduction, it might probably be surprisingly difficult to seek out reliable information on the healthier side of the dimensions. If you happen to’re one in every of those on a quest for healthy weight gain, look no further than your local produce aisle. Indian fruits, with their wealthy flavours and nutrient-packed profiles, can play a pivotal role in your journey to bulk up.

In this text, we explore the world of high-calorie Indian fruits – nature’s hidden gems that may enable you to in your path to achieving a more robust and well-rounded physique. These fruits not only offer a plethora of health advantages but additionally include the added advantage of being deliciously palatable. From the luscious sweetness of mangoes to the creamy richness of avocados, we’ll dive deep into the dietary profiles, advantages, and mouthwatering recipes of 10 high-calorie Indian fruits that can be your allies in the search to achieve weight the precise way. Whether you’re looking to reinforce your muscle mass, recuperate from illness, or just achieve a healthier body weight, these fruits might be your secret weapon. So, let’s embark on this fruity journey to find the natural goodness that India’s orchards need to offer and learn how you can incorporate these delectable fruits into your eating regimen for a healthier you.

Fruits That Help Weight Gain and How! 

1. Mango

A. Dietary Profile

• Mangoes are a tropical delight known for his or her vibrant orange color and mouth watering sweetness. From a dietary standpoint, they’re a powerhouse of essential nutrients for healthy weight gain.
• Mangoes are wealthy in calories, with roughly 150 calories per fruit (average-sized mango). This calorie content is primarily derived from carbohydrates in the shape of natural sugars.
• They’re a superb source of vitamin C, providing greater than the really useful each day intake in a single serving. Vitamin C is important for reinforcing your immune system and overall health.
• Mangoes also offer vitamin A, which is important for maintaining healthy skin, vision, and immune function. It promotes cell growth and helps within the absorption of other nutrients.
• These tropical gems contain dietary fibre, aiding in digestion and providing a way of fullness, ensuring that you simply gain weight regularly and sustainably.

B. Advantages for Weight Gain

• The calorie density of mangoes makes them a perfect selection for those aiming to extend their calorie intake. They could be a precious addition to your each day eating regimen, helping you reach your weight gain goals.
• The natural sugars in mangoes provide a fast energy boost, making them an appropriate selection for pre-or post-workout snacks.
• The dietary fibre in mangoes aids in maintaining a healthy digestive system, stopping constipation, and ensuring that the burden you gain is well-distributed.

C. Delicious Mango Recipes

• Mango Smoothie: Mix mango chunks with yoghurt or almond milk for a creamy and nutritious smoothie.

• Mango Lassi: A conventional Indian drink made by mixing mango, yoghurt, sugar, and a touch of cardamom.

• Mango Salsa: Mix diced mango with red onion, cilantro, lime juice, and a touch of chilli for a flavorful topping for grilled chicken or fish.

• Mango Sorbet: Freeze mango puree with a touch of honey for a guilt-free dessert.

• Mango Chutney: Cook mango with spices, sugar, and vinegar to create a savoury condiment that pairs well with various dishes.

Read More: Mango – Advantages, Nutrition, Calories and Recipes

2. Avocado

Dietary Profile

• Avocado, also known as “nature’s butter,” is a novel fruit that stands out because of its creamy texture and wealthy, high-calorie content.
• Avocado is calorie-dense, with a single fruit containing around 300 calories. Nearly all of these calories come from healthy fats, primarily monounsaturated fats, that are heart-healthy and supply long-lasting energy.
• It’s a nutrient powerhouse, offering essential vitamins and minerals resembling vitamin K, vitamin E, vitamin C, potassium, and folate.
• Avocado is wealthy in dietary fibre, which promotes satiety and aids in digestion, contributing to healthy and sustainable weight gain.

B. Advantages for Weight Gain

• The high-calorie content, predominantly from healthy fats, makes avocados a superb selection for those trying to increase their calorie intake.
• Healthy fats in avocados can support muscle growth and overall energy levels, essential for anyone working towards gaining weight. 
• The fibre content helps regulate blood sugar levels and stop overeating, ensuring that weight gain is gradual and never accompanied by unhealthy spikes in blood sugar.
• Avocados are also a source of potassium, which supports muscle function and helps prevent muscle cramps and fatigue, making them helpful for those engaged in physical activities.

C. Avocado-Based Recipes

• Avocado Toast: Spread mashed avocado on whole-grain toast and top with ingredients like eggs, tomatoes, or smoked salmon.

• Guacamole: Make a classic guacamole dip by mashing avocado with lime juice, onions, tomatoes, and spices. Enjoy it with tortilla chips or as a side dish.

• Avocado Smoothie: Mix avocado with banana, spinach, almond milk, and a touch of honey for a creamy, nutritious smoothie.

• Avocado Salad: Incorporate avocado chunks into salads for added creaminess and flavour.

3. Banana

 Dietary Profile

• Bananas are one of the widely consumed fruits worldwide, known for his or her convenience and sweet taste. They’re a powerhouse of essential nutrients for healthy weight gain.
• A medium-sized banana incorporates roughly 110 calories, primarily derived from carbohydrates, particularly natural sugars like glucose, fructose, and sucrose.
• Bananas are wealthy in potassium, an electrolyte that aids in maintaining muscle function and regulating fluid balance within the body.
• They’re a very good source of dietary fibre, which supports digestion and provides a way of fullness, stopping overeating.
• Bananas also offer vitamins like vitamin C, vitamin B6, and several other necessary minerals, including manganese.

B. Advantages for Weight Gain

• Bananas are calorie-dense and simple to include into your each day eating regimen, making them a superb selection for those in search of to extend their calorie intake.
• The natural sugars in bananas provide a fast and sustainable source of energy, making them a fantastic option for pre-or post-workout snacks to support muscle growth.
• The presence of dietary fibre aids in maintaining a healthy digestive system, stopping constipation, and ensuring that the burden you gain is well-distributed.
• The potassium content in bananas supports muscle function, making them helpful for people engaged in physical activities or strength training.

C. Banana-Based Recipes

• Banana Smoothie: Mix bananas with yoghurt, milk, or almond milk, together with other fruits like berries or mango, to create a creamy and nutritious smoothie.

• Banana Pancakes: Mash ripe bananas and blend them into your pancake batter for a naturally sweet and fluffy breakfast.

• Peanut Butter and Banana Sandwich: Spread peanut butter on whole-grain bread, add banana slices, and drizzle with honey for a satisfying and calorie-rich sandwich.

• Banana Oatmeal: Stir sliced bananas into your morning oatmeal for added natural sweetness and creaminess.

• Frozen Banana Pops: Dip banana slices in melted chocolate, then freeze for a tasty and indulgent dessert.

Read More: Bananas for Weight Loss and Weight Gain

4. Chikoo (Sapodilla)

A. Dietary Profile

• Chikoo, also often known as sapodilla, is a tropical fruit native to India and is revered for its unique sweet flavour and grainy texture.
• Chikoo is calorie-dense, with a single fruit providing roughly 83-95 calories, primarily from carbohydrates, especially natural sugars like sucrose and fructose.
• It is a wonderful source of dietary fibre, aiding in digestion, stopping constipation, and promoting healthy weight gain by providing a way of fullness.
• Chikoo offers essential vitamins and minerals, including vitamin C, vitamin A, vitamin B6, potassium, and iron, contributing to overall health and well-being.

B. Advantages for Weight Gain

• Chikoo’s natural sugars and calorie content make it a precious addition to your eating regimen in case you’re trying to increase your calorie intake healthily.
• The dietary fibre in chikoo supports digestive health, ensuring that you simply gain weight regularly and without digestive discomfort.
• Chikoo provides quick energy because of its natural sugar content, making it a perfect snack for maintaining energy levels throughout the day.

C. Chikoo-Based Recipes

• Chikoo Smoothie: Mix chikoo with yoghurt, milk, a touch of honey, and a few ice for a creamy and nutritious smoothie.

• Chikoo Milkshake: Mix chikoo pulp with milk, sugar, and a touch of cardamom for a refreshing beverage.

• Chikoo Salad: Dice chikoo and blend it with other fruits like apples and grapes for a pleasant fruit salad.

• Chikoo Ice Cream: Mix chikoo with condensed milk and cream, then churn it into homemade ice cream.

• Chikoo Halwa: Cook chikoo pulp with ghee, sugar, and cardamom to create a wealthy and sweet dessert.

5. Papaya

A. Dietary Profile

• Papaya is a tropical fruit known for its vibrant orange flesh and sweet, tropical flavour. It’s not only delicious but additionally offers a variety of nutrients.
• A medium-sized papaya provides around 120 calories, mainly from carbohydrates, particularly natural sugars like fructose.
• Papaya is exceptionally wealthy in vitamin C, providing greater than the really useful each day intake. This vitamin is important for a robust immune system and overall health.
• It incorporates dietary fibre, which aids in digestion, promotes a sense of fullness, and ensures that weight gain occurs steadily and healthily.
• Papaya also offers vitamins A, E, and K, in addition to minerals like potassium and magnesium.

B. Advantages for Weight Gain

• Papaya’s calorie content and natural sugars make it a helpful addition to your eating regimen when aiming for healthy weight gain.
• The dietary fibre in papaya supports digestive health, ensuring that you simply gain weight regularly and without digestive discomfort.
• High vitamin C levels in papaya aid in collagen formation, essential for maintaining healthy skin and tissues in the course of the weight gain process.
• The potassium content helps maintain proper muscle function and supports overall energy levels, especially for those engaged in physical activities.

C. Papaya-Based Recipes

• Papaya Breakfast Bowl: Mix papaya chunks with yoghurt, granola, and a drizzle of honey for a satisfying breakfast.

• Papaya Salsa: Dice papaya, and blend it with red onion, cilantro, lime juice, and jalapeño for a refreshing salsa to serve with grilled chicken or fish.

• Papaya Smoothie: Mix papaya with banana, Greek yoghurt, and a splash of coconut water for a tropical and nutritious smoothie.

• Papaya Salad: Create a fruit salad by combining papaya chunks with other fruits like pineapple, mango, and kiwi.

• Papaya Sorbet: Freeze blended papaya with a touch of lime juice and honey for a guilt-free and refreshing dessert.

6. Jackfruit

A. Dietary Profile

• Jackfruit, the biggest fruit that grows on a tree, is a tropical treasure renowned for its distinctive flavour and flexibility.
• A cup of jackfruit incorporates roughly 155 calories, primarily from carbohydrates. It’s low in fat and protein.
• Jackfruit is a wonderful source of dietary fibre, making it helpful for digestion and providing a way of fullness.
• It’s wealthy in vitamins and minerals, including vitamin C, vitamin A, potassium, and magnesium.
• Jackfruit is exclusive because it incorporates a kind of carbohydrate called “resistant starch,” which can support healthy weight gain by promoting a sense of fullness and regulating blood sugar levels.

B. Advantages for Weight Gain

• Jackfruit’s calorie content, coupled with its high fibre content, makes it a precious addition to your eating regimen when in search of healthy weight gain.
• The fibre in jackfruit supports digestion, prevents constipation, and ensures that weight gain is gradual and accompanied by a sense of fullness.
• The resistant starch in jackfruit may help maintain regular energy levels and stop overeating.
• The wealth of vitamins and minerals in jackfruit contributes to overall health and well-being, which is crucial in the course of the weight gain process.

C. Jackfruit-Based Recipes

• Jackfruit Curry: Cook young, green jackfruit in a flavorful curry sauce for a delicious and hearty meal.

• Jackfruit Tacos: Shred ripe jackfruit and use it as a meat substitute in tacos or burritos for a satisfying and plant-based alternative.

• Jackfruit Pulled “Pork”: Create a vegan version of pulled pork sandwiches by simmering ripe jackfruit in barbecue sauce.

• Jackfruit Smoothie Bowl: Mix ripe jackfruit with coconut milk and top with granola, nuts, and fresh fruit for a tropical breakfast treat.

• Jackfruit Dessert: Enjoy ripe jackfruit as a sweet snack or dessert, either fresh or as a part of a fruit salad.

Read More: Jackfruit – Health Advantages, Nutrition and Side Effects

7. Custard Apple (Sitaphal)

A. Dietary Profile

• Custard apple, also often known as sitaphal in India, is a sweet and creamy fruit native to tropical regions.
• A medium-sized custard apple incorporates roughly 150-160 calories, primarily from carbohydrates, including natural sugars like glucose and fructose.
• Custard apple is a very good source of dietary fibre, aiding digestion and promoting a sense of fullness.
• It offers essential vitamins resembling vitamin C, vitamin B6, and vitamin A, which support various points of health and well-being.
• Custard apple is a good source of minerals like potassium and magnesium, contributing to overall dietary value.

B. Advantages for Weight Gain

• Custard apple’s calorie content and natural sugars make it an appropriate selection for those aiming to extend calorie intake healthily.
• The dietary fibre in custard apple supports digestive health, ensuring that weight gain is gradual and accompanied by a way of fullness.
• The vitamins and minerals in custard apple contribute to overall health, including immune function, skin health, and energy metabolism.
• The sweet and creamy texture of custard apple makes it a satisfying and calorie-rich snack, especially when consumed fresh.

C. Custard Apple-Based Recipes

• Custard Apple Smoothie: Mix custard apple pulp with yoghurt, milk, and a touch of honey for a creamy and nutritious smoothie.

• Custard Apple Ice Cream: Create a homemade custard apple ice cream by mixing the pulp with condensed milk and cream.

• Custard Apple Salad: Mix custard apple chunks with other fruits like pineapple and pomegranate for a refreshing fruit salad.

• Custard Apple Dessert: Enjoy custard apple by itself or with a drizzle of honey for a sweet and satisfying dessert.

• Custard Apple Milkshake: Mix custard apple with milk and sugar to make a tasty and creamy milkshake.

Read More: Custard Apple – Advantages, Nutrition Value and Ways to Devour

8. Guava (Amrood)

A. Dietary Profile

• Guava, also known as the “poor man’s apple,” is a tropical fruit celebrated for its unique flavour and outstanding dietary value.
• A medium-sized guava incorporates roughly 50 calories, primarily from carbohydrates, including natural sugars like glucose, fructose, and sucrose.
• Guava is exceptionally wealthy in vitamin C, providing greater than 4 times the really useful each day intake in a single fruit. Vitamin C is crucial for a robust immune system and overall health.
• It is a wonderful source of dietary fibre, promoting digestion, stopping constipation, and contributing to healthy weight gain by making a sense of fullness.
• Guava also offers other vitamins like vitamin A, and vitamin B6, and essential minerals resembling potassium.

B. Advantages for Weight Gain

• Guava’s calorie content, particularly the natural sugars, makes it an appropriate selection for those trying to increase calorie intake healthily.
• The high dietary fibre content aids in digestion prevents overeating, and ensures that weight gain is gradual and cozy.
• Guava’s abundance of vitamin C supports overall health, including immune function, skin health, and the body’s ability to soak up iron from plant-based foods.
• Potassium in guava contributes to maintaining proper muscle function, making it helpful for those engaged in physical activities.

C. Guava-Based Recipes

• Guava Smoothie: Mix guava with yoghurt, honey, and a splash of lime juice for a refreshing and nutritious smoothie.

• Guava Salsa: Dice guava and blend it with red onion, cilantro, lime juice, and a touch of chilli for a flavorful topping for grilled chicken or fish.

• Guava Salad: Incorporate guava slices into salads for added sweetness and a tropical twist.

• Guava Sorbet: Freeze guava puree with a touch of honey or sugar for a pleasant and guilt-free dessert.

• Guava Chutney: Create a tangy chutney by cooking guava with spices, sugar, and vinegar to accompany various dishes.

9. Dates (Khajur)

A. Dietary Profile

• Dates, also known as nature’s candy, are small, sweet fruits with a dense nutrient profile.
• A single date incorporates around 20-25 calories, primarily derived from carbohydrates, particularly natural sugars like glucose and fructose.
• Dates are wealthy in dietary fibre, supporting digestion and stopping constipation. They contribute to healthy weight gain by making a sense of fullness.
• They’re a superb source of essential minerals, particularly potassium, magnesium, and iron.
• Dates also contain vitamins resembling vitamin B6 and pantothenic acid, which play roles in energy metabolism.

B. Advantages for Weight Gain

• Dates are calorie-dense and a convenient snack option for those aiming to extend calorie intake.
• The natural sugars in dates provide a fast and sustained energy source, making them ideal for pre-or post-workout snacks to support muscle growth.
• The high dietary fibre content aids in maintaining a healthy digestive system, stopping overeating, and ensuring that weight gain occurs regularly and comfortably.
• Dates are a superb source of essential minerals like potassium, which supports muscle function and helps prevent muscle cramps and fatigue, particularly useful for those engaged in physical activities.

C. Date-Based Recipes

• Date Energy Balls: Mix dates with nuts, seeds, and a touch of honey to create nutritious and energy-boosting snacks.

• Stuffed Dates: Remove the pits from dates and stuff them with almonds or walnuts for a fast and satisfying snack.

• Date Smoothie: Mix dates with milk or a dairy-free alternative, bananas, and a touch of cinnamon for a sweet and creamy smoothie.

• Date Bars: Make homemade date bars by combining dates with oats, nut butter, and dried fruits for a conveyable and nutritious snack.

• Date Syrup: Create a natural sweetener by mixing dates with water and using the syrup as a healthier alternative to sugar in various recipes.

10. Figs (Anjeer)

A. Dietary Profile

• Figs, often often known as Anjeer, are sweet and nutrient-dense fruits which were cherished for his or her taste and health advantages for hundreds of years.
• A single dried fig incorporates roughly 20-25 calories, with the vast majority of calories coming from carbohydrates, including natural sugars like glucose and fructose.
• Figs are a superb source of dietary fibre, promoting digestion and making a sense of fullness, which supports healthy weight gain.
• They’re wealthy in essential minerals, particularly potassium, magnesium, calcium, and iron.
• Figs also contain vitamins resembling vitamin K, vitamin B6, and riboflavin, contributing to overall dietary value.

B. Advantages for Weight Gain

• Figs are calorie-dense and could be a convenient and satisfying snack selection for people in search of to extend their calorie intake.
• The dietary fibre in figs aids in digestion regulates blood sugar levels, and ensures that weight gain occurs regularly and comfortably.
• Figs are a superb source of potassium, supporting muscle function and overall energy levels, making them helpful for those engaged in physical activities.
• The presence of iron in figs may help prevent iron-deficiency anaemia, a condition that may affect those undergoing weight gain.

C. Fig-Based Recipes

• Fig and Nut Bars: Create homemade energy bars by mixing dried figs with various nuts, seeds, and a touch of honey or maple syrup.

• Fig and Cheese Appetizer: Wrap fresh figs with prosciutto and serve them with goat cheese and a drizzle of honey for a chic appetizer.

• Fig and Yogurt Parfait: Layer dried figs with Greek yoghurt, granola, and a sprinkle of cinnamon for a nutritious breakfast or dessert.

• Fig Smoothie: Mix dried figs with milk, banana, and a pinch of cardamom for a creamy and flavorful smoothie.

• Fig Jam: Cook dried figs with sugar, lemon juice, and spices to create a pleasant fig jam, perfect as a variety or topping.

HealthifyMe Suggestion 

Fruits are loaded with vitamins, minerals, fibre, and polyphenols, that are anti-inflammatory and antioxidants. Lots of them are high in calories, the vast majority of which come from carbs, making them a superb high-calorie, low-fat eating regimen for weight gain. Incorporating a handful of the fruits listed above into meals or snacks might help enhance each day calorie intake and promote healthy weight growth. Combining these fruits with a source of protein can provide additional calories while keeping your blood sugar levels regular.

Conclusion 

As we conclude, it’s essential to reiterate that healthy weight gain just isn’t merely about increasing calorie intake but additionally about nourishing your body with essential nutrients. These high-calorie Indian fruits excel not only in providing calories but additionally in delivering vitamins, minerals, dietary fibre, and natural sugars, all of which play a vital role in overall well-being.

Incorporating these fruits into your each day eating regimen could be a delicious and nutritious strategy for achieving your weight gain goals. Nonetheless, it’s essential to accomplish that mindfully and as a part of a balanced eating regimen. Consulting with a nutritionist or dietitian may help tailor your eating regimen to your specific needs and make sure you gain weight in a healthy and sustainable manner.

Disclaimer: The aim of this text is simply to disperse knowledge and lift awareness. It doesn’t intend to exchange medical advice from professionals. For further information please contact our certified nutritionists Here

Regularly Asked Questions (FAQs)