In the midst of all the excitement, rush, and advertisements around us as to how you can lose weight, there are certain people who, on the other hand, want to gain some pounds. Gaining or losing weight, when done properly not only gives long-lasting and effective results but also minimizes the side effects. Dry fruits for weight gain are one such potent and nutritious way of achieving it.
Personally, I am not a very big fan of going for supplements when it comes to health. There are better and more natural alternatives available which, if taken in moderation, can give you deep-rooted health benefits.
Dry Fruits For Weight Gain: A Nutrient-Packed Approach
Almonds, cashews, walnuts, pistachios, dates, raisins, prunes, apricots, dried figs, and Brazil nuts are some of the nutrient-rich dry fruits for weight gain purpose.
Why Dry Fruits For Weight Gain
The most important point to ask is why choose dry fruits for weight gain goals.
As per an article published by the National Institutes of Health(NIH), “Traditional dried fruits are dried by sun or thermal processing, without the addition of sugar or juice, and largely retains the nutrients and bioactive in their fresh counterparts”.
Some of the reasons why choosing nuts and dry fruits for weight gain is a smart and wise decision are:
1.) Higher Calories
Dry fruits are a very rich source of various vitamins, minerals, and healthy fats.
Dry fruits lack water hence they are calorie-dense. This means, that even smaller portions of dry fruits will give you higher calories necessary for gaining weight.
2.) Healthy Fats
Many dry fruits such as almonds, cashews, and pistachios contain monounsaturated and polyunsaturated fats which are considered good for your heart health. These healthy fats are calorie-dense and will help in a healthy weight gain.
3.) Power of Protein
Protein helps in the building and repair of the muscles and cannot be ignored when aiming for weight gain. Certain dry fruits are a good source of plant-based proteins such as almonds, cashews, and peanuts.
4.) High in Dietary Fiber
Dry fruits are also high in dietary fiber which ensures that you do not suffer from constipation. A healthy digestive system is necessary during the weight gain process as it helps in the better absorption of essential nutrients.
5.) High in Antioxidants
As per the National Institutes of Health, some dry fruits are among the 50 foods with the highest antioxidant capacity. Antioxidants help in protecting your cells from damage which is crucial when you have a goal of weight gain in your mind.
6.) Vitamins & Minerals
As per NIH, dry fruits contain important bioactive compounds such as Vitamins (Vitamin E, niacin, choline, and/or folic acid), minerals (magnesium, potassium, calcium, and/or phosphorous), phenolic compounds, carotenoids, and/or phytosterols.
7.) Longer Shelf Life
Dry fruits contain only 20% of the water content and that is why they have an extended shelf life. This makes them convenient and easy to carry snacks. They are considered a healthier alternative to sugary or salty snacks.
Being portable you can carry dry fruits with you anywhere and this will you help in consuming additional calories and nutrients throughout the day.
8.) Well-Rounded Health
Dry fruits are a rich source of essential nutrients and many bioactive compounds. Eating dry fruits will not only help in gaining weight but they are good for your overall health.
Also Read: Win Win Food Delicious Healthy Eating For No Fuss Lovers
List of High Calorie Dry Fruits for Weight Gain
Some of the dry fruits that you can include in your daily routine for gaining weight are almonds, cashews, walnuts, pistachios, dates, raisins, prunes, apricots, dried figs, and Brazil nuts.
Let’s talk about the nutrient profiles of some of them to know how they fit in your weight gain journey.
1.) Almonds
Almonds are packed with healthy fats, proteins, and fiber. Being nutrient-dense and a good source of energy, they are a perfect choice for someone looking for gaining weight.
Nutritional Profile (per 100gm)
Energy, Kcal: 579
Fat: 49.9 gms
SFA: 3.8 gms
MUFA: 31.6 gms
PUFA: 12.3 gms
Protein: 21.2 gms
Fiber: 12.5 gms
Calcium: 269 mg
Magnesium: 270 mg
Potassium: 733 mg
Vitamin E: 26.5 mg
Total Phenols: 287 mg
Source: National Institutes of Health
2.) Cashews
Cashews are high in calories and a rich source of protein and healthy fats. They are a tasty option to be included as a part of your weight gain schedule.
Nutritional Profile (per 100gm)
Energy, Kcal: 553
Fat: 43.9 gms
SFA: 7.8 gms
MUFA: 23.8 gms
PUFA: 7.8 gms
Protein: 18.2 gms
Fiber: 3.3 gms
Calcium: 37 mg
Magnesium: 292 mg
Potassium: 660 mg
Vitamin E: 0.9 mg
Total Phenols: 137 mg
Source: National Institutes of Health
3.) Walnuts
They contain a high amount of Omega 3 fatty acids, healthy fats, and protein. They provide a dense source of energy and contribute towards weight gain in a very healthy manner.
Nutritional Profile (per 100gm)
Energy, Kcal: 654
Fat: 65.2 gms
SFA: 6.1 gms
MUFA: 9 gms
PUFA: 47.2 gms
Protein: 15.2 gms
Fiber: 6.7 gms
Calcium: 98 mg
Magnesium: 158 mg
Potassium: 441 mg
Vitamin E: 0.7 mg
Total Phenols: 1576 mg
Source: National Institutes of Health
4.) Pistachios
They are another great option that can be added to your weight gain journey as they are loaded with healthy fats, protein and fiber.
Nutritional Profile (per 100gm)
Energy, Kcal: 560
Fat: 45.3 gms
SFA: 5.9 gms
MUFA: 23.3 gms
PUFA: 14.4 gms
Protein: 20.2 gms
Fiber: 10.6 gms
Calcium: 105 mg
Magnesium: 121 mg
Potassium: 1025 mg
Vitamin E: 2.9 mg
Total Phenols: 867 mg
Source: National Institutes of Health
5.) Dates
Dates can be a delicious and sweet way of gaining weight. They provide a natural source of sugar, fiber and various essential nutrients.
Nutrition Facts: 100g Dates Vs 100g Energy Bar
6.) Raisins
Raisins are high in calories and are a healthy way to gain weight. 100 gms of raisins contain 299 Kcal which is around 15% of your daily calorie requirement.
Nutritional Profile (per 100gm)
Energy, Kcal: 299
Carbohydrate: 79.2 gms
Omega 3 Fatty Acids: 7 mg
Omega 6 Fatty Acids: 29 mg
Vitamin C: 2.3 mg
Vitamin K: 3.5 mcg
Protein: 3.1 gms
Fiber: 3.7 gms
Calcium: 50 mg
Potassium: 749 mg
Vitamin E: 0.1 mg
Magnesium: 32 mg
Iron: 1.9 mg
Source: 24Mantra.com
7.) Brazil Nuts
Brazil nuts are a good source of healthy fats and selenium. However, they must be taken in moderation for your weight gain goal as they are high in calories and fat.
Too much consumption of brazil nuts can lead to excessive weight gain and selenium toxicity too.
Nutritional Profile (per 100gm)
Energy, Kcal: 659
Fat: 67.1 gms
SFA: 16.1 gms
MUFA: 23.9 gms
PUFA: 24.4 gms
Protein: 14.3 gms
Fiber: 7.5 gms
Calcium: 160 mg
Magnesium: 376 mg
Potassium: 659 mg
Vitamin E: 5.7 mg
Total Phenols: 244 mg
Source: National Institutes of Health
Dry Fruits For Weight Gain – Diet Tips
A.) Dry Fruits Powder For Weight Gain
Using dry fruits in powdered form for weight gain is one of the easiest and convenient way. The best part about the dry fruits powder is that you can mix it with any of your favorite recipes.
For preparing the dry fruits powder, you need to take almonds, cashews, walnuts, pistachios, and brazil nuts and slightly roast them. Roasting will take out any moisture remaining in them.
After the dry fruits are completely dry, grind them into fine powder using a food processor or blender.
If you want to mix dates, raisins, prunes, apricots, figs also in the recipes along with the powder then these need to be cut in a fine manner separately.
The dry fruits powder can be mixed with smoothies, puddings, cereals, yogurt, or cottage cheese. You can put dry fruits powder while baking muffins or pancakes.
The dry fruits powder can also be sprinkled while spreading nut butter on the toast.
You can also prepare an energy bar at home by combining dry fruits powder, seeds, nuts, honey, and nut butter.
B.) Dry Fruits Smoothies For Weight Gain
Dry fruits smoothies are a delicious and nutritious way of gaining weight.
For making dry fruits smoothie, you need:
1 ripened banana;
¼ cup of dry fruits powder;
¼ cup of powdered oats;
1 cup of full cream milk;
1 tablespoon of honey;
Add the ripened banana, honey, milk, oats powder, and dry fruits powder to the blender. Blend all the ingredients well till you achieve a creamy consistency.
Pour the smoothie into the glass and enjoy every sip of this delicious drink.
C.) Dry Fruits Laddu For Weight Gain
Dry fruit laddus are my personal favorite and a must thing to be made at my home especially during winters. They are the sweetest way of getting nutrition and yes, they are fattening too.
For making dry fruits laddus, you need:
250 gms wheat flour;
250 gms gram flour;
100 gms flaxseeds;
500 gms clarified butter(melted form);
200 gms dry fruits powder;
500 gms jaggery powder;
20 gms fennel powder;
20 gms cardamom powder
Slightly roast flaxseeds in a cauldron and put it aside. Now, slightly roast wheat flour and gram flour in the cauldron.
Put the flaxseeds in the blender once they are completely cool to make a fine powder.
Now, mix all the ingredients: roasted wheat flour, gram flour, flaxseeds powder, dry fruits powder, fennel powder, cardamom powder, jaggery powder in the melted clarified butter.
Once, all the ingredients are mixed well you can form laddus of round shape. You can savor these super nutritious laddus at any time of the day.
Dry Fruits For Weight Gain – Practical Tips
It is evident that including dry fruits in our diet is a natural and healthy way for gaining weight. However, there are certain useful points that you must keep in mind which will help in gaining weight in the best possible manner:
- Dry fruits are very high in calories and hence must be consumed in moderation only. Overconsumption of dry fruits can lead to an excess intake of calories which may lead to an unhealthy gain of weight.
- The role of a balanced diet which must provide all essential nutrients cannot be underestimated. The dry fruits must be a part of the balanced diet which must also include whole grains, proteins, fruits, vegetables, healthy fats, etc.
- Exercise should also be part of a well-rounded approach to gaining weight.
- If you have any dietary restrictions or dealing with any health condition, then you must consult a healthcare professional or a registered dietitian before making any significant changes to your diet.
THE TAKEAWAY
If you are planning to gain weight in 2023, then including dry fruits as a part of your balanced diet is a very wise idea. However, an all-around approach for gaining weight must also include a regular exercise regime.
Dry fruits are packed with healthy fats, proteins, vitamins, minerals, and antioxidants. Hence, they are not just efficient in plumping up but you will surely get a healthier version of yourself.
Disclaimer: The views expressed in this article should not be considered as a substitute for a physician’s advice. Please consult your treating physician for more details.
FREQUENTLY ASKED QUESTIONS (FAQs)
Q1. Which dry nuts are good for weight gain?
Ans. Some of the dry fruits which are known to give weight gaining benefits due to their high nutrient profiles are almonds, cashews, walnuts, brazil nuts, pistachios, dates, raisins, prunes, apricots, dried figs.
Q2. Can walnuts increase weight?
Ans. If you have a weight gain plan in your sight, then walnuts are a good option to be included as a part of your balanced diet. Walnuts are a rich source of healthy fats, protein and being energy dense can contribute to weight gain.
Q3. Is dates good for weight gain?
Ans. Dates are a natural source of sugars, fiber, and various essential nutrients. Being a concentrated source of calories, dates are a good choice to be included as a part of a balanced diet for the purpose of gaining weight.
Q4. Does Badam increase weight?
Ans. Badam (almonds) are packed with healthy fats, protein, and fiber. They provide a good source of energy and essential nutrients, making them an excellent choice for weight gain.
Q5. Does Kaju increase weight?
Ans. Cashew nuts (Kaju) are rich in calories, healthy fats, and protein. Kaju is a healthier option to be incorporated as a part of a diet for weight gain purposes.
SUGGESTED READINGS & REFERENCES
- https://www.webmd.com/diet/health-benefits-brazil-nuts#:~:text=When%20it%20comes%20to%20Brazil,also%20lead%20to%20selenium%20toxicity.
- https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/underweight/faq-20058429
- https://www.healthline.com/nutrition/how-to-gain-weight
- https://www.nhs.uk/live-well/healthy-weight/managing-your-weight/healthy-ways-to-gain-weight/
- https://www.betterhealth.vic.gov.au/health/healthyliving/weight-and-muscle-gain
- https://www.verywellfit.com/foods-to-help-you-gain-weight-2507767
- https://www.stylecraze.com/articles/high-calorie-foods-for-weight-gain/
Very important and useful article. Keep it up.👍