In recent years, people have finally understood the vast difference that lies between healthy and unhealthy weight gain. While the latter is associated with lifestyle health issues like obesity and heart diseases, the former is seen as an essential part of building muscles and maintaining bone strength in the body. So, if you are hitting the gym or taking to any other activity to build some muscles, then you know just how important healthy weight gain is. The easiest way to do this is to increase your consumption of dry fruits for weight gain.
Nuts and dry fruits for weight gain are easily accessible and can be eaten by all, whether you are non-vegetarian, vegan or vegetarian, to build muscle the healthy way. A 2017 study published in the peer-reviewed journal Nutrients suggests that the consumption of nuts and dry fruits for weight gain is in fact a part of one of the healthiest diets in the world, the Mediterranean diet.
In fact, studies since the 1990s have shown that consuming nuts and dry fruits for weight gain can not only provide you with plenty of high-quality plant proteins, but also pack you up with essential vitamins, minerals and antioxidants. Previously, it was believed that nuts and dry fruits are too fatty and can lead to unhealthy weight gain, but this myth has now been broken. Today, eating nuts and dry fruits for weight gain is an essential part of our diets.
Video credit: YouTube/Tarla Dalal
Wondering which nuts and dry fruits for weight gain you should be eating? Here are 10 nuts and dry fruits you should add to your healthy weight gain diet.
Almonds
Also known as Badam in most Indian languages, almonds are popularly known to be among the healthiest of nuts and dry fruits for weight gain. Every 100g serving of almonds packs 570 calories, making it a calorie-rich ingredient. But not to worry about that, since these almonds are packed with omega-3 fatty acids that are known to boost heart health and immunity. Any diet for healthy weight gain and gymming should include a substantial daily dose of almonds. From Badam Doodh to Kheer and Laddoos, you can integrate almonds very easily in an Indian diet.
Dates
Also known as Khajoor, dates are naturally sweet and available very easily across the nation. What’s more, dates are some of the best dry fruits for weight gain you can have. With 66.5 calories in a single date, these dry fruits are quite filling. Apart from having some amount of proteins, dates are packed with iron, potassium, copper, manganese and magnesium—all essential minerals for healthy weight gain. From shakes to Kheer and Laddoos, you can try many Indian recipes with dates.
Cashews
Cashews or Kaju get a very bad reputation sometimes, but this one is one of the best nuts and dry fruits for weight gain. Every 100g of cashews packs a punch of 553 calories, and the nut is one of the richest sources of proteins. In fact, cashews are celebrated as the best body-building foods among the health conscious. Apart from proteins, cashews are also packed with copper, iron, phosphorous and potassium. From Laddoos to Sabjis and Pulaos, a number of Indian dishes celebrate cashews.
Prunes
In case you didn’t know, prunes are basically dried plums and one of the best dry fruits for weight gain in the world. Not only are prunes packed with dietary fibre and plant proteins, but also the elusive vitamin K—making it an ingredient that boosts the immune system as well. Also loaded with essential minerals like potassium, prunes also help with constipation. Prunes can easily be integrated in Indian dishes like Kheer and Pulao.
Walnut
There is good reason why walnuts are known as superfoods. One of the most popular nuts and dry fruits for weight gain, 100g of walnuts pack 587 calories. And this is apart from all the dietary fibre, high-quality plant proteins and essential minerals like iron and magnesium that walnuts are loaded with. Adding a small serving of walnuts to your daily diet can help you gain weight the healthy way and improve brain function too. Walnuts must be included in dry fruit Laddoos and Pulaos that Indian recipes call for.
Apricots
Fresh apricots may taste mildly sweet, but dried apricots are definitely more easily available and easier still to include in your diet. These orange dry fruits for weight gain are packed with plenty of proteins, dietary fibre, vitamins A and E. What’s more, apricots are loaded with active antioxidants like beta-carotene, lutein and zeaxanthin, which also aid with immunity and hearth health. Apricots can be easily integrated in Indian recipes for Kheer, Barfi and even Laddoos and Pulaos.
Peanuts
Don’t underestimate the power of peanuts just because they are so easily available in India for cheap. Whether you have them roasted, as salad toppings or as peanut butter, this one is among the best nuts and dry fruits for weight gain. Chock full of plant proteins, healthy fats and loaded with minerals, peanuts help with building muscle mass. A serving of peanuts or a small serving of peanut butter every day can really help you gain weight the healthy way. Peanuts are extensively used in Maharashtrian recipes, not to mention in Chikkis and Laddoos across India.
Figs
Also known as Anjeer, dried figs are one of the best dry fruits for weight gain and very easily available across all parts of India. A small serving of dried figs is more loaded with protein than even cashews! Moreover, dried figs are packed with huge amounts of dietary fibre, potassium and calcium, making it a great food for both muscle and bone health. Figs make for great ingredients for Barfi, Kheer and Laddoos.
Cranberry
Cranberries are not grown in India, which is why dried cranberries are the healthiest form of the fruit available in the country. Though imported and a bit expensive, cranberries are one of the best dry fruits for weight gain. Sweet-sour in taste, cranberries are calorie-rich and also packed with plant proteins, dietary fibre, vitamins and minerals. In fact, so healthy is this dry fruit that it is also known to help with urinary health. Cranberries are best-suited to Indian pulaos and dry fruit Laddoos.
Raisins
Also known as Kishmish, raisins are basically dried grapes that are most commonly found in brown, red and black colours. Not only are raisins naturally sweet, but they are also one of the best dry fruits for weight gain. Loaded with equal amounts of proteins and dietary fibre, raisins are known to build muscle and help with digestion too. Raisins are also loaded with B vitamins, iron, potassium, magnesium and other essential minerals. Raisins are an essential part of Indian Pulaos and Kheers, but you can also include them in other recipes.