Losing weight or gaining it, both goals have their set of struggles for their seekers. While obesity has snowballed as a disease in the past few decades, there are a few who want to gain some pounds too. Many of us may resort to unhealthy means hoping to get in shape fast. Being fully dependent on supplements for our health is not a very adorable idea. However, natural and proper ways have proven effective, give long-lasting results, and minimize the side effects. So, why not give the dry fruits a try? They offer deep-rooted health benefits. Dry fruits for weight gain are a potent way of plumping you up healthily.
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Dry Fruits for Weight Gain – A Nutrient-Packed Approach
Some nutrient-rich dry fruits that can be part of your diet for weight gain include almonds, cashews, walnuts, pistachios, dates, raisins, prunes, apricots, dried figs, and Brazil nuts.
Let’s explore why dry fruits are a wise decision to get more flesh on your body.
Dry Fruits for Weight Gain – Benefits
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 an intelligent thing to do are:
1.) Higher Calories
Dry fruits are a rich source of vitamins, minerals, and healthy fats.
They are considered calorie-dense because they lack water.
Hence, even a small portion of dry fruits will give you enough higher calories needed to gain weight.
2.) Healthy Fats
Some dry fruits such as almonds, cashews, and pistachios contain monounsaturated and polyunsaturated fats which are considered healthy for the heart.
The fats in dry fruits are calorie-dense, heart-healthy, and suitable for weight gain.
3.) Power of Protein
Protein aids in muscle repair and growth, making it essential when aiming for weight gain.
Certain dry fruits that are a good source of plant-based protein include almonds, cashews, and peanuts.
4.) High Dietary Fiber
A healthy digestion system ensures proper absorption of nutrients in the body.
This will help you in gaining weight without getting any digestion-related disorders.
Dry fruits are high in dietary fiber keeping the digestion system functioning properly.
5.) High Antioxidants
According to the National Institutes of Health, among the 5 0 foods dry fruits also contain higher amounts of antioxidants.
Antioxidants protect our cells from oxidative damage which is crucial when you have a weight gain goal in your mind.
6.) Dose of Vitamins & Minerals
As per NIH, dry fruits contain important bioactive compounds such as vitamins (Vitamin E, niacin, choline, and folic acid), minerals (magnesium, potassium, calcium, and phosphorous), phenolic compounds, carotenoids, and phytosterols.
7.) Longer Shelf Life
Dry fruits contain only 20% water which makes their shelf life long.
This quality makes them a convenient option for people to carry with them.
They are a superior alternative to sugary or salty snacks.
You can keep dry fruits handy with you, this will help you in consuming additional calories throughout the day.
8.) Well-Rounded Weight Gain
Dry fruits are a rich source of essential nutrients and many bioactive compounds.
Eating them regularly will help you not just gain weight but also get multifaceted health benefits.
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List of High-Calorie Dry Fruits for Weight Gain
Dry fruits that can be added to your daily diet to gain weight are almonds, cashews, walnuts, pistachios, dates, raisins, prunes, apricots, dried figs, and Brazil nuts.
Let us look at the nutritional profiles of these dry fruits to see how well they fit in your weight gain journey.
1.) Almonds
Almonds are packed with healthy fats, proteins, and fiber.
Being nutritionally dense and a rich energy source, they are a perfect choice for someone looking to gain weight healthily.
Source: National Institutes of Health
2.) Cashews
High in calories, great in taste, and rich in protein and healthy fats, cashews can be a great addition to your weight gain schedule.
Source: National Institutes of Health
3.) Walnuts
With high amounts of Omega-3 fatty acids, healthy fats, and protein, walnuts are a dense energy source.
Apart from helping weight gain, they are also considered very good for your brain.
Source: National Institutes of Health
4.) Pistachios
Loaded with healthy fats, protein, and fiber pistachios can be another great addition to your weight loss ride.
Source: National Institutes of Health
5.) Dates
A sweet and delicious way of gaining weight dates provide a natural source of sugar, fiber, and essential nutrients.
6.) Raisins
Raisins are high in calories. 100 gms of raisins contain 299 Kcal, around 15% of your daily calorie requirement.
With the goodness of Omega-3 and Omega-6 fatty acids, raisins can be a rich addition to your diet.
Source: 24Mantra.com
7.) Brazil Nuts
Brazil Nuts are a good source of healthy fats and selenium.
However, they must be eaten in moderation in your weight gain process as they are high in calories and fat.
Excessive consumption of Brazil nuts may lead to excess weight gain, and selenium toxicity too.
Source: National Institutes of Health
Dry Fruits for Weight Gain – Daily Diet Tips
A.) Dry Fruit Powder for Weight Gain
One of the convenient and fastest ways to take dry fruits is to keep them in powdered form with you.
The powder can readily be mixed with any of your favorite recipes.
Moreover, the powder is easily digested by your stomach making the essential nutrients from dry fruits available quickly.
Follow these simple steps to make dry fruit powder at home:
- Take your favorite dry fruits such as almonds, cashews, walnuts, pistachios, and Brazil Nuts and slightly roast them. Roasting takes out any moisture remaining in them.
- Once dry fruits cool, grind them into a fine powder using a food processor or blender.
- If you want to mix dates, raisins, prunes, apricots, figs, etc., with the powder, cut them finely separately.
The dry fruit powder can be mixed with smoothies, pudding, cereals, yogurt, or cottage cheese.
It can also be used while baking muffins or pancakes, or sprinkled on toast.
You can also prepare an energy bar at home by combining dry fruit powder, seeds, nuts, honey, and nut butter.
B.) Dry Fruit Smoothies for Weight Gain
Dry fruit smoothies are a yummy and nutritious way of gaining weight.
To make the smoothie you need:
- 1 ripened banana;
- ¼ cup dry fruits;
- ¼ cup powdered oats;
- 1 cup full cream milk;
- 1 tablespoon honey
Add banana, dry fruits, powdered oats, honey, and cream to the blender.
Blend all the ingredients well to get a creamy texture.
Pour the smoothie into the glass and enjoy every sip.
C.) Dry Fruit Laddu for Weight Gain
Dry fruit laddus is what I make sure to prepare every winter.
They are not just too healthy but are fattening too.
To make laddus, you need:
- Wheat flour 250 gm;
- Gram flour 250 gm;
- Flaxseeds 100 gm;
- Clarified butter (melted form) 500 gm;
- Dry fruit powder 200 gm;
- Jaggery powder 500 gm;
- Fennel powder 20 gm;
- Cardamom powder 20 gm
Slightly roast flaxseeds in a cauldron and put it aside on a separate plate to cool down.
Now, roast wheat flour and gram flour, together, slightly in the same cauldron.
Once the flaxseeds are cool, make a fine powder by blending them.
Mix roasted wheat flour, gram flour, flaxseed powder, dry fruit powder, jaggery powder, fennel powder, and cardamom powder with the melted clarified butter.
Once all the ingredients are mixed well, make round-shaped laddoos when the mixture is still warm.
Dry Fruits for Weight Gain – Practical Tips
Dry fruits are much healthier and better to include in our diets for gaining weight.
However, keeping the following points in mind will make your weight gain journey enjoyable:
- Being very high in calories, dry fruits should be taken in moderation only. Excess consumption can lead to unhealthy weight gain.
- The role of a balanced diet is crucial in weight management. Hence, dry fruits should be part of a balanced diet with whole grains, vegetables, fruits, proteins, and healthy fats.
- Exercise should also be a part of a well-rounded approach towards the weight gain goal.
- If you have any diet-related restrictions or health conditions, you must consult your healthcare professional or a registered dietitian before making any significant changes to your diet.
Takeaway Message
Including dry fruits in your routine is a step towards getting a better version of yourself.
In the case of dry fruits, the sooner the better fits very well.
Remember, when it comes to gaining weight a well-rounded approach pays off.
Once included as a part of your balanced diet, you can continue with dry fruits throughout your life for their numerous health benefits.
Which dry fruit do you think is best to be included in the diet?
Disclaimer: The views expressed in this article are the writer’s opinions and should not be considered a substitute for an expert’s advice.
Frequently Asked Questions
Q1. Which dry nuts are good for weight gain?
Ans. Dry fruits known to give weight-gaining benefits due to their high nutrient profiles are almonds, cashews, walnuts, Brazil nuts, pistachios, dates, raisins, prunes, apricots, and dried figs.
Q2. Can walnuts increase weight?
Ans. Walnuts are a good option to be included in your balanced diet when weight gain is your goal.
They are a rich source of healthy fats and 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 essential nutrients.
Being a concentrated source of calories, dates are a good choice to be included in a balanced diet to gain weight.
Q4. Does Badam increase weight?
Ans. Badam (almonds) pack healthy fats, protein, and fiber.
They provide a good energy source 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.
Include Kaju in your diet to gain weight because it is nutritious.
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.👍