What fruits have the most calories to gain weight?

The consumption of fruits and vegetables is key in the framework of a healthy diet. Its intake helps prevent various diseases such as heart disease, cancer, diabetes and obesity, so it should be a priority.

The recommendations of the World Health Organization (WHO) suggest that a person must consume at least 400 grams daily to obtain its health and nutritional benefits.

For its part, the American Heart Association recommends including five or more servings of fruits and vegetables a day, as they contain vitamins, minerals, fiber and many other components that fulfill key functions for the proper functioning of the body.

In addition, fruits are a good source of carbohydrates and antioxidants that help prevent aging, take care of the organs and keep the immune system strong. When it comes to gaining weight or gaining muscle, there are some that may work better than others because of their calorie level.

An article published in the digital medium Business Insider indicates that in addition to helping to supplement the daily caloric regimen, fruits with more calories are also usually characterized by a high nutritional density, by a high water content (ideal for staying hydrated and avoiding fluid retention) and for promoting digestion thanks to the fiber. These are some of the recommended ones to gain muscle mass or gain weight.

Banana

According to the specialized health site healthline, a medium-sized banana provides 105 calories, 27 grams of carbohydrates, three grams of fiber and one gram of protein. “Although they are especially known for their richness in potassium, bananas can provide numerous other health benefits: they also provide nutrients such as manganese, and vitamins C and B6, they help to have more energy throughout the day and take care of health cardiovascular and intestinal”, assures Business Insider.

Avocado

This fruit is one of the most caloric, but at the same time it is very rich nutritionally. Half an avocado provides 161 calories, 15 grams of healthy fat, seven grams of fiber, 8.6 grams of carbohydrates and two of protein.

Avocado is rich in vitamins C, E and K and minerals such as potassium and magnesium, which help moisturize and maintain healthy skin and hair.. In addition to this, it contains monounsaturated and polyunsaturated fats such as omega-3, which acts in the body as an antioxidant, helping to lower cholesterol and prevent the onset of heart disease.

This fruit helps to deflate joints and stimulates the production of testosterone, it also contains essential vitamins and minerals for the proper functioning of our nervous system.

Kiwi

Kiwi is very rich in vitamin C, an essential nutrient for the synthesis of carnitine, a compound that helps the oxidation of fats, which makes it an essential fruit if you are undergoing training to increase muscle mass, according to information of the portal Gastrolab web.

Mango

Mango, meanwhile, is a great source of carbohydrates. The publication of Business Insider indicates that a cup of 165 grams can provide about 100 calories and 25 grams of carbohydrates, three grams of fiber; in addition to micronutrients such as copper and vitamins A, C and E, as well as some from group B. It is a digestive fruit, which helps improve eye health and care for the skin.

Coconut

It is a great source of calories because it is high in fat and moderate in carbohydrates. A portion of about 28 grams provides about 99 calories, 9.4 fat and 4.3 carbohydrates, as well as a gram of protein, according to information from Healthline.

This fruit is also rich in fiber and minerals such as manganese, selenium, phosphorus or copper. One of the recommendations is to make a moderate consumption of it given its high caloric and saturated fat content.