Consumption of fruits and vegetables is important in our health development. Exactly how the quantity of what we take in matters is the same way the quantity is also very important. One type of fruit or vegetable cannot provide all of the nutrition your body requires. That is why we have compiled the letter “I” list of fruits and vegetables you need.
You will be surprised after you read some of the names. You have probably never heard of them because most of them are not popular and they only grow in some special areas of the world. Read on to know them.
Fruits that start with I (uses, health benefits, and where to buy them)
Getting fruit and vegetable names that start with a particular letter of the alphabet is a very interesting activity to carry out. Trying to pull up all of them as a listed item, well that’s pretty much stressful and you have to be descriptive in names, but we did it anyway.
Below is a list of 20 fruits and vegetables that start with the letter I.
1. Ilama fruit
This might be one of the strangest fruits in the tropical fruit category. They have quite a few standout features compared to other fruits. These features include their shape; their skin, which looks like a dragon scale; and the fact that the more they get ripe, the tastier they become.
The prominence of this fruit is undeniable. The Ilama is about the size of an apple and is often referred to as “old woman’s sapote fruit” by South Americans.
Fun fact is that this fruit does taste like sapote when still green, meaning it is unripe. Ilama is rather sweet, sugary, and tender when ripe. As it ages, this sweetness fades, and once the skin becomes pinkish or maroon, it becomes tart.
Health benefits and uses of ilama fruit
- They are a rich source of vitamin B6 (pyridoxine), which plays a key role in the creation of neurotransmitters like dopamine and serotonin, which can regulate your mood.
- Ilama fruit is a rich source of the carotenoid antioxidant lutein, which is a major antioxidant in the eyes that helps to maintain a healthy vision and battle radicals.
- The presence of potassium and magnesium enables it to help regulate blood pressure.
- Dietary fiber is present in ilama, which makes it good for promoting digestion.
2. Indian gooseberry
I know what you may be thinking, and guess what, you are right. Indian gooseberries are related to cranberries; they are both in the Berry family. You can even tell by merely looking at them. Even when tasted, they have a similar taste: sweet and sour. Like other berries, this gooseberry is heavily loaded with vitamins and antioxidants.
Nutritional benefits and uses of gooseberries
- Fruits in the Berry family have high nutritional body value; they are low in fat and calories, rich in dietary fiber, potassium, copper, vitamin B5, B6, and C, and manganese .
- Their low calorie level and high fiber content make them important for protection against obesity, severe heart conditions, and type 2 diabetes.
- They are high in antioxidants like the phytonutrients vitamin E and vitamin C, which protect the brain and slow aging.
- This berry slows down sugar absorption into the bloodstream due to the presence of rich fiber and chlorogenic acid.
3. Ice apple
This Asian fruit is more pronounced because of its conspicuous color and outstanding flavor. It has a mini ice cube like nature, and you may mistake it for an Indonesian koang at first glance. Guess what? They are both fruits of palm trees. They are moist and fleshy with a flavor resemblance to coconut, but they come with a bitter kind of after taste.
Health benefit and uses of ice apple
- Ice apple is completely fat and cholesterol free, which keeps you from the disease that comes with diabetes.
- It has low calorie content and is a powerhouse of phytonutrients, carbohydrates, and calcium.
- This ice fruit serves as a natural remedy for stomach and digestive issues.
- I’ve found fruit contains antioxidants and anti-inflammatory properties.
4. Icacos
Some of these fruits bear a resemblance to the plum. They usually have thick skin, a dark reddish color, and an oval shape. This fruit is prevalent in America and Africa.
Icacos come in various color variations ranging from white, red, pink, and plum-like colors. Matured icacos are often white in color. Icacos fruits are sweet, with a juicy flesh and a really soft texture. They also have rather hard and large seeds.
Health benefits and uses of icacos.
- Icacos have high lipoprotein and cholesterol levels. This makes it helpful to build and sustain cell membranes.
- The epicatechin content in icacos helps it aid in fighting cancerous cell growth.
- They help reduce the risk of strokes and aid in the treatment of atherosclerosis.
- This fruit is rich in beta-carotene and vitamin C content, hence it improves vision.
- Like plums, this fruit is a good source of Vitamin C and antioxidants that are beneficial to the skin.
5. Icacina
This fruit is soft and has bright red colors, with a sweet flavor similar to the plum. This flowering plant belongs to the icacinaceae family and is originally from Cape Verde, Western tropical Africa, to South Sudan, Angola,
Uses of icacina
- The fruit may be used for the treatment of malaria.
- Its leaves may be utilized as a wrapper for castor oil seeds.
- This plant may be used locally as a source of food, medicine, or fuel.
Health benefits of icacina
- The fruit is loaded with various nutrients and energy, hence it is used as a medicinal fruit used for treatment.
6. Ita palm fruit
This is another incredible palm product, a species originally from the tropical regions of Southern Africa. This fruit takes the shape of a hazelnut and is often considered to have a rather sweet taste.
Uses of ita palm fruit.
- This fruit has quite a variety of uses. Some people eat it in its raw state or dried powdered form. It may also be processed into palm paste for alcoholic beverages. Ita palm can also be used for facial masks and its oil for skin treatment.
Health benefits
- Oil extract from this palm fruit is a rich source of vitamins C and A.
- They aid In balancing hormones
- This palm fruit reduces hot flashes.
7. Incaberry
When talking about fruits in the Berry family, I am pretty sure you must have come across a whole lot of them. Fruits like strawberries, blueberries, cranberries, raspberries, etc. But the Incaberry’s name is not really pronounced in the Berry family. As a matter of fact, different people identify this fruit with different names, like gooseberry, golden berry, etc.
They turn golden brown once ripe and have a delicate smell like every other berry. This bright orange-colored fruit is very nearly related to the tomatillo and is wrapped in a paper-like husk called the calyx, which must be removed before you consume this fruit.
This fruit has a very sweet flavor, which may remind you of pineapples or mangoes. They belong to the nightshade family and are cultivated all over the world. Your local Publix supermarket, Walmart, and Shoprite have got you covered for your fresh and healthy Inca Berry.
Uses for cranberries.
- They are consumed as food and may be used as an additional flavor for juices and baked goods.
Health benefits
Cranberries contain a whole lot of vitamins, minerals and fiber, and are very much beneficial to the health of organisms. Some of this benefits includes
- Fat soluble vitamin K which is beneficial for healthy bones.
- They contain beta-carotene and lutein which is well pronounced for prevention of eye disease
- Cranberries, like other berries, are a good source of Vitamin C, which aids in boosting the immune system.
- Extract from the husk of cranberries has anti-inflammatory properties.
8. Indian almond
Some people say almond is a nut whereas others will term it a fruit, at this point you ate and wonder why. Well, the reason is simple: the outer pulps of Indian almond fruit are edible aside from the hardy inner seeds.
There is a similarity in taste between the real almond and the Indian almond, and people usually consume this Indian almond in its raw or unripe form. Walmart and Shoprite have got you covered for your fresh and healthy almonds.
Scientific Name: Terminalia catappa
Origin: Indian subcontinent through southeast Asia, Northern Australia, New Guinea to the Pacific Islands
Colors: green at first, then yellow, and finally red or purplish when ripe.
Uses of indian almond
- This fruit is mostly used as a food and a source of food, and its oil extract can be used to soothe, soften, and also repair the skin.
Health benefits
- The oil extract from almond seeds has anti-inflammatory properties.
- Indian almond has a considerably good amount of folic acid present, which makes it good for pregnant women.
- This fruit promotes healthy bones.
- It also aids in weight loss due to the monounsaturated fat contact that helps reduce excess eating.
- They also improve the immune system and brain health.
- Research shows that this fruit helps build healthy bones.
9. Imbu fruit
The Imbu fruit is a rare fruit, native to Brazil. The fruit is often considered to be an essential food source due to its sweetness and bountiful quantity. This plant has the capacity to grow into dense quantities, yielding up to 300kg per harvest. The imbu fruit have a lime like shape and green color though they turn red when ripe. Imbu fruits may only be ordered through Amazon as they are mainly imported to the States.
Uses of imbu fruit.
- The fruit may be used as a food source due to its large and abundant quantities.
- They may serve as recipes for some products like ice cream, imbu jam, imbu cheese, etc.
- It may serve as a source of water in arid regions.
Health benefit of imbu fruit
- When it comes to nutritional value, this fruit is highly considered as it is rich in nutrients required for proper body functioning.
- It helps in weight loss due to its high fiber content.
- The fruit is rich in antioxidants like polyphenols, which help to combat disease-causing free radicals in the body. Free radicals can cause diseases such as cancer, heart complications, and arthritis.
- Imbu fruit is rich in vitamin C, which is highly required by the immune system for proper functioning.
- Research has shown that the leaves of the imbu tree may be used to treat eye defects.
- It is a great source of soluble vitamin B for the body.
10. Indian fig fruit
This fruit itself is a cactus, and places like India usually serve cactus as a fruit. The outer skin of this fruit has thorns all over it, so when harvesting, ensure you wear thick gloves. This may also be applicable when peeling. When it comes to sweetness, of course, it doesn’t fail to appear on the list and is incredibly succulent too, so it can also be taken in its plain state.
Don’t worry, you can order them from online stores like Amazon and Ali Baba, or you can go to your local grocery store’s fruit section.
Uses of indian fig
- The fruit can be used as a source of food in its raw form or paste form.
- It can be used to make alcohol.
- Indian fig may be used to make natural dyes and leather products.
- This fig fruit may be used as medicine for the treatment of certain health conditions like wounds, liver disease, and glaucoma.
Health benefit of indian fig
- The fruit has anti-inflammatory properties, hence it is beneficial for metabolic health.
- Research shows that the fruit helps to battle cancer and protect the liver.
- Seed oil from this fruit has antibacterial and antifungal characteristics as well as wound healing properties.
All fruits are very healthy to eat as they are a rich source of vitamins and antioxidants which are required by the body for metabolism. Make sure to take these fruits while they are still healthy and not overripened, as they may contain toxins that are dangerous to the body.
Vegetables that start with I (uses, health benefits, and where to buy them)
A dish that is packed with plenty of vegetables can never go wrong! There are over 1000 vegetables in the world. Why do you limit your cooking to one particular ingredient?
1. Iceberg lettuce (Lactuca sativa var. capitata)
Iceberg lettuce is also called crispbread lettuce. As the name implies, it is a type of lettuce. It grows just like a cabbage bulb, but is made up of green cranky leaves. It is normal to grow during the winter. This is because it does better in a climate that is cool.
This crunchy and crispy species of lettuce adds important health requirements to our meals. It has a plainly delicious flavor, which makes it very suitable to be used in most homes and restaurants to prepare different dishes, including salads, burgers, sandwiches, tacos etc. You can get fresh iceberg lettuce from Walmart supercenter, H‐E‐B grocery stores, Amazon, or order from Instacart.
Among the numerous health benefits Iceberg lettuce has to offer, it is generously loaded with vitamin A and K, folate, or folic acid. These minerals help patients suffering from blood clotting, vision loss, or retardation.
2. Ice Plant (Aizoaceae)
The ice plant is a vegetable that originates from the southern part of Africa. It is appreciated for its versatility as an ingredient in food. You get a crunchy and juicy taste when you eat the ice plant raw. It adds crispness to your meals, especially in salads. It maintains its crisp heat even when used to prepare tea and stir fries.
It has a very low calorie count and a high water content. It also contains isoflavones ( a type of photochemical which protects your system from quick menopause, cardiovascular issues, breast lumps and cancer). It makes a very profitable contribution to any meal by also adding vitamins A, C and mineral salt. You can get ice plants from Amazon or any other grocery store around you.
3. Ivy gourd (Coccinia grandis)
Coccinia grandis is the scientific name for Ivy guard. It is a medicinal plant. The roots, fruits, and leaves are all used to make medicines, as no part of the plant is wasted. It is very rich in supplements that help to lower sugar levels in the blood.
Consumption of Ivy gourd may also provide essential minerals which aid the process of healing wounds in the skin by getting rid of bacteria, stopping inflammation and formation of tissue. This vegetable is mainly used by diabetic patients, people suffering from gonorrhea and other ailments. It is commonly funded in most Asian countries.
4. Ice cream bean (Inga edulis)
You are probably looking for a way to reduce your sugar intake but still enjoy something sweet. Yes! Ice cream beans will satisfy that craving! You heard it right—it did not disappoint its name. The vegetables are not just delicious and low in calories. It also has a number of health benefits. Why do you need an ice cream bean?
Ice cream beans are rich in antioxidants, fiber and vitamins. They help the hormones in the body to suppress depression and anxiety, help in weight loss journey, and are good supplements to be taken by patients with rheumatism and dysentery.
5. Irish moss (Chondrus crispus)
From the name, you are probably concluding that it is a moss. Well, Irish moss is a seaweed. It is also called carrageen. Defining from the scientific name, it is from a red algae species. This species is very popular in Jamaica, America (Northern parts) and Europe. They need a cool climate to do well.
Irish moss is highly rich in antioxidants, potassium chloride, vitamin A, E, and K, calcium, and sulfur. It is also generously embedded with iodine, which makes it very hard to consciously incorporate into our meals. This iodine supports the functionality of our thyroid. The potassium aids in reversing congestion, antifungal, antiviral, and antibacterial activities in the body.
While the vegetable is very good for moisturizing dry skin, as it is one of the ingredients used in body lotions. It treats other skin problems like eczema and psoriasis. Carrageen is very delicious when used in soups and puddings. It can be bought from any online vendor, farmer, or any grocery store around you in bunch or powder form.
6. Italian Red onions (Allium cepa L.)
Italian Red Onions originated from Italy. They have a mild taste that is not sharp and too pungent. This makes them a great deal for different kinds of meals all over the world. It is deep purple in color and has an elongated oval shape. The sweetness, aroma, taste, and lightness are all derived from the morphological properties of the soil and climate it is grown in.
It is one of the staple vegetables that has been in high demand over the years. Onions taste great when used in pizza, salads, and hamburgers.
Just when we think that we have gotten enough goodness from this bulb vegetable, it offers us numerous health benefits; our ancestors can even testify to this. Current experiments have proven that it provides therapeutic, hypoglycemic, anticancer, and diuretic properties to the body when consumed.
Not just that, it also has antibiotic properties that can treat early stages of flu and cold, strengthen the immune system, neutralize blood pressure and it is also used as an ingredient by dermatologists in making skincare products.
7. Italian parsley (Petroselinum crispum)
The scientific name given to Italian parsley is Petroselinum crispum. It is a species of the common parsley plant. It is used as an herb in different parts of the world. It is also called flat leaf parsley and is harvested and sold with the stems attached to make it last longer and keep it fresh. But the leaves are the main thing we get to eat. It is always available and easy to grow in our house garden. Italian parsley is the most common parsley after curly parsley.
Italian parsley is very rich in vitamin K and A, antioxidants and minerals. It contains flavone apigenin, which is good for fighting cancer, works well for reducing bloating and neutralizing blood pressure.
It also relieves diuretic symptoms. Vitamin k supports bone growth. Lutein, vitamin A, and zeaxanthin protect the eyes against age-related visual retardation. Vitamin C minimizes the risk of chronic ailments like stroke, cancer, and diabetes.
8. Italian sweet pepper (Capsicum annuum ‘Friggitello’)
The Italian sweet pepper is common among Italians. It is a long, conical-shaped chili plant. It is normally sauteed in olive oil and used to prepare different kinds of meals, including pasta, salad, and meat. When it gets to 5 to 7 inches in length, farmers know it is okay to be harvested.
Although it can still be very tender and still green when harvested, it turns red after some time. It can also be called Italian sweet relleno. Apart from being sauteed, it can also be roasted and freshly diced in salads or snacks. This attribute is what gives it the other name, sweet Italian frying pepper.
The spicy sensation you feel when you eat a pepper is caused by a compound named capsaicin. It has a good effect on your health, which includes balancing your blood pressure and aiding metabolic activities in the body.
According to research, people who consume meals containing Italian sweet peppers have a 45 percent lower risk of dying from heart failure. Chronic ailments like diabetes and hypertension can be managed with regular consumption of this pepper.
In summary
Most of the vegetables listed can be found in online grocery stores, markets, or even planted in our garden. However, plants like the Italian sweet pepper should be eaten with caution to avoid illnesses like stomach aches, cramps, and painful diarrhea. Too much of everything is not good! Eat the vegetables with measurements if you do not want too much fiber in your system that could cause gas and bloating in the stomach.