What is the fruit that increases weight?

Fruit

Fruits are a rich source of vitamins, essential minerals, and fiber. They also provide a wide range of antioxidants, such as flavonoids. Fruits are characterized by high nutritional density. That is, it contains good amounts of vitamins and minerals, compared to its low calorie content, and it is recommended to introduce different types of fruits into the diet. As it is linked to reducing the risk of chronic diseases; Such as heart disease, cancer, infections, and diabetes, in addition to improving bowel functions.

The amount of fruit that the body needs to eat daily depends on age, gender, and level of physical activity, and the recommended daily amount ranges from one cup to one and a half cups for children, and one and a half to two cups for teenagers and adults, while people need higher quantities than that in case of increased activity. They have physical.

Do fruits increase weight?

Weight gain is necessary for those whose weight is less than normal, or for those who aim to increase their muscle mass. In general, consuming more calories than those burned by the body leads to weight gain, with the need to be aware that the calories needed to consume vary from one person to another. If you are trying to gain weight, you can choose foods high in calories, to provide the necessary energy and help build muscle mass, but without causing the accumulation of unhealthy fats in the body, such as foods high in sugars such as sweets and fats, especially when eaten excessively. These foods are called With the same empty calories (in English: empty-calorie foods); Fruits and their natural juices are considered nutrient-rich foods that can be added to the diet for the purpose of gaining weight. The following points explain in detail some types of fruits that eating them correctly and in an appropriate amount helps in gaining weight in a healthy way:

• the banana: Although there is no conclusive evidence that bananas in themselves increase or lose weight, and the same is true with all foods, rather this is due to the number of calories that a person eats and those that his body burns, but bananas are considered one of the good options for gaining weight, as they A rich source of carbohydrates and calories, and contains many nutrients. A medium-sized banana weighing approximately 118 grams contains 105 calories, one gram of protein, 0.4 grams of fat, 27 grams of carbohydrates, 3 grams of fiber, and 26% and 13% of the daily requirement for each vitamin. B6 and manganese respectively,^[XNUMX] Bananas can be added to oat flakes, or to other high-calorie foods, such as: various nut butters, or full-fat yogurt, to help gain weight.
• mango: Mango is a sweet, delicious fruit. It is a good source of calories, most of which come from carbohydrates. One cup, or approximately 165 grams, contains 99 calories, 1.4 grams of protein, and 0.6 grams of fat. It contains 25 grams of carbohydrates, 3 grams of fiber, and covers 67% of the daily need for vitamin C, and 18% of the daily need for vitamin B9 or folate. In addition, it is a good source of copper, other B vitamins, and vitamin A. And vitamin E, and it can be added to juices, sauces, and salads, and it can also be mixed with high-calorie ingredients, such as: nuts and coconut, with the aim of gaining weight.
• Coconut pulp: It is considered a high-fat and high-calorie fruit, as 28 grams of it contain 99 calories and 9.4 grams of fat. As we mentioned previously, its contribution to weight gain depends on the calories that the body needs and the calories consumed from it.
• Dried fruits: Dried fruits contain calories that are good for the health of the body, and due to their small size compared to fresh fruits, it is easy to get a lot of calories when eating them, which helps to gain weight, and they can be eaten as a snack, or added to salads, or breakfast cereals, and examples are It must do the following:
  • Dried apricots: Apricots are yellow in color and can be eaten fresh or dried. One serving of dried apricots, which weighs 28 grams, contains 67 calories, 0.8 grams of protein, 0.1 grams of fat, 18 grams of carbohydrates, and 2 grams of Of fiber, it covers 6% of the daily need for vitamin A, and 8% of the daily need for vitamin E. It can be consumed with the aim of gaining weight when mixed with nuts and cheese, as they are good sources of calories, fats and other foods. It is worth noting that it contains three pigments. Vegan supports eye health; They are beta-carotene, lutein, and zeaxanthin.
  • Dried figs: Figs are a fruit famous for their slightly sweet taste. They can be eaten fresh or dried. One serving, or 28 grams, contains 70 calories, one gram of protein, 0.3 grams of fat, and 18 grams of carbohydrates. And 3 grams of fiber, 4% of the daily need for potassium, and 3.5% of the daily need for calcium. Dried figs can be eaten alone or by adding them to oatmeal, yogurt, salads and other foods.
  • Dates: Dates are a source rich in calories, as 100 grams of them contain 277 calories. They are also rich in sugars, which contribute to weight gain if eaten in appropriate quantities. They also contain fiber and vitamins, such as: B vitamins and vitamin A. Vitamin K, and many essential minerals, such as: calcium, iron, phosphorus, sodium, and other minerals. It should be noted that consuming 100 grams of dates covers more than 15% of the daily need for these minerals.
  • Raisins: Raisins are produced from drying grapes, and therefore their nutritional value is similar, although there are some differences resulting from drying. For example, vitamin C levels decrease significantly during the drying process. It should be noted that adding raisins to the diet increases the calories consumed. One serving of raisins, which is 40-50 grams, contains 129 calories, 28.03 grams of sugar, 1.42 grams of protein, 0.11 grams of fat, 34.11 grams of carbohydrates, and 1.9 grams of fiber. And many vitamins and minerals.
  • Dried peaches or prunes: Although the fat content of dried peaches is low, constituting only 0.2 grams, they are a rich source of calories and sugars, which helps in weight gain. Each 47.5 grams of it contains 115 calories, 18 grams of sugars, and 30.5 grams of carbohydrates.

Weight gain tips

There are some tips that help you gain weight in a healthy and safe way, including the following:

• Eat proteinsProtein is one of the most important nutrients for gaining weight in a healthy way, although it may lead to a feeling of satiety and fullness, which can reduce the feeling of hunger, and lead to a significant decrease in appetite, which makes it difficult to consume it in large quantities, but a study published in the journal indicated Journal of the American Medical Association in 2012, that people who ate higher amounts of the daily requirements of a high-protein diet or a diet containing normal protein had greater muscle mass compared to those who ate a low-protein diet.

It is recommended to consume between 1.5-2.2 grams of protein per kilogram of body weight. Meat, fish, eggs, many dairy products, legumes, and nuts are foods rich in protein, and protein supplements such as whey protein may be beneficial. Also if a person is unable to eat a sufficient amount of protein from food in order to gain weight.

• Eating frequently: People with low weight often feel full faster than others, so they should eat between 5-6 small meals during the day instead of one or two large meals.
• Avoid drinking liquids before meals: Most people find that drinking fluids before meals reduces their appetite, so it may be better to drink high-calorie drinks with a main or light meal, or drink them about half an hour after eating.
• Choose nutrient-dense foods: (in English: Nutrient dense) Instead of eating fast food and foods with empty calories (in English: empty calories), you can eat foods rich in nutrients, such as protein-rich meat, which helps build muscle, or carbohydrates, such as brown rice and other whole grains, This applies to drinks as well. For example, you can choose milk and juices, which contain good calories, instead of tea, coffee, and other drinks.
• Add healthy calories: This addition does not require a major change in the diet, and can be achieved by decorating one of the dishes with nuts or seeds. Such as almonds, sunflower seeds, or by adding cheese, fruit, or whole grains.
• Doing weight exercises: (in English: Weight training), as committing to performing weight exercises three times a week is essential for gaining weight in a healthy way, as it helps to gain and maintain lean muscle mass, and people who practice these exercises are advised Continuously pay attention to the calories consumed to ensure that the body is provided with sufficient energy needed to build muscle.
• Get enough sleep: Sleeping for a sufficient period of time provides the body with sufficient time to rebuild and store muscles in a correct manner, instead of simply converting food into fat.