It is fun to know fruits and vegetables that begin with T. You don’t know how helpful this could be in a trivia game or when you are looking for healthy foods to add to your grocery list.
This article will show you a variety you can pick from and add to your diet.
Let’s dive in.
Fruits
Tangerine
Tangerines are a type of mandarin orange. It got its name from Tangier, Morocco, where it is native to. The botanical name of this fruit is Citrus tangerina. It is oblate shaped and has an easy-to-remove skin. The skin turns a deep orange when ripe.
Tangerines are usually sweeter than conventional oranges, having their own unique burst of flavor.
Tangerines are highly nutritious, packing vitamin C and other antioxidants.
100 g of tangerines yields:
- 53 calories
- 13 g of carbs
- 1.3 g of fiber
- 44% of the daily recommended intake of vitamin C
Uses
- Tangerines can be blended into smoothies.
- These fruits can be baked into cakes, they can also be used as ingredients in puddings.
- They can also be processed into jams.
Health benefits
Tangerines are fruits that will give your body a lot of nutrients. Let’s see some of those benefits.
- Promotes good eyesight: Tangerines are a rich source of the pigment beta-cryptoxanthin. Pigment is responsible for its yellow and orange colors. It is an antioxidant that is converted into vitamin A. Vitamin A is needed for the maintenance of your ocular cells and it also prevents a condition called night blindness. This condition prevents one from seeing in dim light. Consuming tangerines is a sure way to protect your eyes and keep them healthy.
- Rich in antioxidants: tangerines are also rich in antioxidants that help to get rid of those oxidative species that can cause oxidative stress to your body cells and tissues. This oxidative stress caused by these free radicals can lead to diseases such as arthritis and cancer. Antioxidants such as naringin and tangeretin can protect your brain and neural tissue from the action of these free radicals.
- Boosts immunity: fruits are rich sources of vitamin C. Vitamin C helps stimulate the production of white blood cells. White blood cells are part of your body’s defense mechanism against diseases and infections. By consuming tangerines, you are helping to bolster your body’s immune system against different microorganisms and pathogens.
Where to buy tangerines
This fruit can be purchased at Walmart, Costco, and Kroger.
Tangelo
Tangelo is a citrus hybrid between tangerine and pomelo. It gets its name from a morph between those two fruits. It is a fist-sized fruit with a tart and tangy flavor.
Tangelos’ skins are quite loose and are more easily peeled than oranges. It also has a characteristic nipple on its stem.
One medium-sized tangelo yields:
- 47 calories
- 11.6 g of carbs
- 2.1 g of carbs
- 52.6 mg of vitamin C.
Uses
- Tangelos can be processed into jams.
- They can be juiced and made into refreshing drinks.
Health Benefits
- Helps the heart: Tangelos are rich in flavonones, a type of flavonoid. These are antioxidants that help lower the risk of stroke and other cardiovascular-related health issues.
- Deals with oxidative stress: Oxidative stress is caused by the action of free radicals, which can negatively affect your body cells. These free oxidative species can damage nerve cells, DNA, and membranes of your body cells. Consuming tangelos is an effective way of eliminating these reactive substances.
- Tangelos help with irritable bowel symptoms: Tangelos are low in fermentable oligo-, di-, monosaccharides, and polyols (FODMAP). This is useful for people with irritable bowel syndrome, as they can’t tolerate a high amount of this sugar. However, tangelo, unlike other citrus fruits like grapefruit, helps to alleviate these symptoms.
Where to buy tangelos
Tangelos can be purchased at Trader Joe’s. They can also be ordered from Amazon.
Tamarind
Tamarind is a leguminous fruit that is native to the tropical regions of Africa. Its botanical name is Tamarind indica, and it belongs to the Fabaceae family.
The tamarind has brown fruits which are contained in a pod. It has a sweet and tangy pulp that has been a major component of cuisines around the world.
It is rich in nutrients and provides a high level of calcium, which is unusual for a fruit. A 100 g serving of this fruit yields:
- 240 calories
- 62.5 g of carbs
- 5 g of fibers
- 2.8 g of protein
- 3.5 mg of vitamin C
- 74 mg of calcium
Uses
- This fruit is found in Worcestershire sauce.
- It is used as a flavoring in curries.
- Tamarind pulp is also used as a major ingredient in agua fresca drink
Health benefits
Tamarind fruit is loaded with a lot of antioxidants and nutrients, which help it be a useful fruit in your diet.
- Good for cardiovascular health: Tamarind is rich in antioxidants called polyphenols. These polyphenols are phytochemicals which help to eradicate oxidative species that could cause degradation in blood vessels and tissues. Polyphenols can help lower the level of LDL (low-density lipids), which is the bad cholesterol that can be harmful to your heart. If this cholesterol is allowed to build up, it can cause issues such as strokes and heart attacks. Consuming tamarind is good for your heart.
- Rich in magnesium: tamarind fruit is a rich source of beneficial magnesium. A quarter cup of the powder can give up to 5% of your daily recommended intake of magnesium. Migration has anti-inflammatory and anti-diabetic effects, so this makes it a vital component of your diet.
- Used to fight diseases: tamarind has compounds that possess antimicrobial and antifungal properties. It has been used in traditional medicine to treat instances of malaria. This is credited to a substance called “lupeol.”
Where to buy tamarind
Tamarind can be bought at Desi Basket. You can also order them from Amazon.
Tamarillo
Tamarillo is a fruit that greatly resembles the tomato. The resemblance is such that it has been nicknamed the “tree tomato.” Its botanical name is Solanum betaceum. It is a member of the solanaceae family, which is a family that incorporates the nightshades. Its fruit is egg-shaped and their colors vary from orange to red, sometimes even purple.
Despite its resemblance with the common tomato, it still has more seeds than the normal tomato, with firmer flesh.
This fruit is rich in vitamins and iron. 100 g of this fruit yields:
- 30 Cal
- 8.25 g of carbs
- 1 g of fiber
- 1.03 g of protein
- 0.94 mg of iron
Uses
- The tamarillo fruit can be used in salads and chutneys.
- The fruit was used to flavor cakes and ice cream.
Health benefits
- Benefits the heart: Tamarillo fruit is rich in anthocyanins, carotenoids, and soluble fiber. These substances form a combo that is beneficial for heart health. Carotenoids, in particular, can lower the risk of coronary heart disease. These antioxidants reduce the presence of pro-inflammatory cytokines.
- Helps to regulate blood pressure: Tamarillo fruit is quite rich in potassium, which is an important mineral to regulate your blood pressure. 100g of tamarillo fruit yields about 400 mg of potassium. So this is an important fruit to consume by those suffering with high blood pressure issues.
- Promote good eye health: The first fruit is quite rich in vitamin A. As is well-known vitamin A provides protection for your eye and its surrounding tissues. Vitamin A prevents night blindness which is a condition that makes the sufferer unable to see in dim light.
Where to buy tamarillo fruit
Tamarillo can be purchased at Walmart, Whole Foods Market, and Central Market.
Tayberry
Tayberry is a fruit that results from a cross between a blackberry and a red raspberry. It belongs to the Rubus genus and the Rosaceae family. It was best grown in Scotland in 1979. As such, its name comes from the River Tay in Scotland.
When compared to the loganberry, another blackberry and raspberry cross, it is sweeter and more aromatic. It is a cone-shaped fruit that has a reddish purple coloration when ripe.
This fruit is quite nutritious and must be added to your diet. 100 g of this fruit yields:
- 25 calories
- 11.94 g of carbs
- 6.5 g of fiber
- 1.2 g of protein
Uses
- The tayberry is useful for making pies, jams, and wines.
- They can be eaten raw or processed into juice.
Health benefits
- Good for the skin and hair: The tayberry is rich in antioxidants that prove healthy for your skin and hair. Applying a paste of this fruit to your skin and hair will keep it glowing.
- Helps prevent anemia: Tayberry is very rich in iron and helps prevent anemia. Tayberry is an important component of hemoglobin, a pigment that helps transport oxygen around your body. Consuming tayberry on a regular basis will provide you with a good supply of iron.
- Lowers the risk of diabetes: This fruit is rich in fiber and, as such, it helps slow down the absorption of sugar into your bloodstream. Fiber takes time to digest, and as such it can regulate your blood sugar.
Where to buy tayberry
Tayberry is available at Costco, Kroger, and Walmart.
Tart cherry
This fruit is native to most of Europe and some regions in Asia. Its botanical name is Prunus cerasus. It goes by nicknames like sour cherry and dwarf cherry. It is closely related to the sweet cherry.
Their appearances are similar, but where they differ is in taste. As the name implies, it is quite sour and more acidic in nature. It has a tart and tangy taste. It is commonly juiced and consumed.
The fruit juice is highly nutritious. 240 ml of this drink gives:
- 28 g of carbs
- 5 g of fiber
- 2 g of proteins
- 40% of the recommended daily intake of vitamin C.
Uses
- The right form of those fruits can be used in cakes, tarts, and pies.
- The fruits can be processed into juices and refreshing drinks.
Health benefits
- Increase performance in athletes: The juice from the tart cherry has been proven to increase muscle strength and endurance in athletes. Studies have shown that athletes who took this juice reported less muscle soreness and faster recovery times than those who didn’t.
- For better sleep: tart cherries are rich in compounds such as tryptophan and anthocyanins. These compounds help your body produce melatonin, a substance that helps you sleep better. It has been proven to help people suffering from insomnia sleep longer and better.
- Anti-inflammatory properties: the juice from tart cherries has been proven to have anti-inflammatory effects. People who are suffering from arthritis and gout have reported less pain and swelling after drinking tart cherry juice.
Where to buy tart cherries.
Tart cherries can be bought in any grocery store nearby. They can be purchased at: Walmart, Kroger, and Costco.
Vegetables
Tatsoi
Tatsoi, with the botanical name Brassica rapa, is a green, leafy vegetable that is native to the region of Asia. It is a member of the mustard family. However, this vegetable has been exported around the world and is now popularly grown in other regions.
It is closely related to bok choy and is also nicknamed tat choy. The leaves of this vegetable are associated in a rosette format. It has a sweet, earthy, unique flavor.
It is a very nutritious vegetable. A 100 g serving of this vegetable yields:
- 22 calories
- 4 g of carbs
- 2.8 g of fiber
- 130 mg of vitamin C
Uses
- It can be added to salads.
- It can be used in sauces and soups.
Health benefits
- Have anti-cancer properties: Tatsoi just like all the cruciferous vegetables, are rich in glucosinolates. These compounds are what give these vegetables their bitter taste. Studies have shown that they also have an anti-carcinogenic effect. It’s been proven to help prevent cancer in different organs, such as the lungs, pancreas, and colon.
- Helps the heart: This green vegetable is rich in antioxidants that help the heart. These antioxidants can also lower the level of low-density lipids, which is bad cholesterol in your blood. They also help to relax the smooth muscular walls of your arteries.
- Rich source of folate: Tatsoi is a rich source of folate. Folate, also known as Vitamin B9, is essential to the production of new red blood cells. The additional functions include eradicating the amino acid homocysteine, which can be harmful to your body when in excess. Folates are also important to the proper growth and development of fetuses during pregnancy.
Where to buy Tatsoi.
This vegetable can be purchased at Hudson Valley, Etsy. You can order them from Amazon.
Tarwi
Tarwi is a variety of lupin that is native to the Andes region of South America. It is grown for its beans. This bean is quite rich in nutrients and is also a good source of cooking oil. The botanical name of Tarwi is Lupinus mutabilis. It also goes by nicknames such as Andean lupin, Chocho, and pearl lupin.
The beans are contained in a pod, which contains about 2–5 seeds within.
Tarwi is a rich source of protein and fat. Protein makes up about 42% of its make up while fat accounts for 18% .
Uses
- It has a high fat content, which makes it useful for oil processing.
- It can be used in stews, soups and sauces.
Health benefits
Tarwi is a nutritional powerhouse, and provides much more nutritional value than any other bean. Below are some of its benefits.
- Good for the digestive system: Tarwi is rich in fiber that is beneficial to your gut. Fiber gives bulk to your stool. It also promotes good bacteria in your digestive tract. It provides for this bacteria and, in doing so, promotes excellent gut health.
- Rich in antioxidants: This bean is rich in phytochemicals that help fight free radicals that will cause oxidative stress to your body cells. Eating tarwi beans regularly can help prevent diseases and conditions that result from the actions of these free radicals.
- Helps to lower the risk of diabetes: Tarwi beans are low on the glycemic index. This simply means that it doesn’t cause a surge in your blood sugar when consumed. This makes it good for diabetics to consume without any issues with their health.
Where to buy tarwi
Tarwi can be purchased at Walmart, Kroger, and Costco.
Taro
Taro is a root vegetable that is native to Asian, African, and Oceanic cultures. It is cultivated for its corms. Its botanical name is Colocasia esculenta and it belongs to the family Araceae. They are similar to yams and are quite a staple in those regions.
They are packed with nutrients. 109 g of this food yields:
- 142 calories
- 34.6 g of carbs
- 5.1 g of fiber
- 0.52 g of protein
- 5 mg of vitamin C.
Uses
- The corms can be eaten in roasted or boiled form.
- The leaves can also be eaten boiled.
Health benefits
- Regulates blood sugar: Taro root and leaves are quite rich in fiber. This fiber slows down the absorption of sugars and carbs in your meal. This prevents your blood sugar from rising rapidly, even after a high-carb meal.
- Lowers risk of heart issues: The high fiber content is also responsible for this. Taro is packed with soluble fiber that can help lower the level of low-density lipids in your blood. This bad cholesterol is responsible for the blockage of arteries and blood vessels, and this blockage can lead to issues for your heart and cardiovascular system.
- Tarot has anti-cancer properties: It’s a rich source of polyphenols. These compounds have been proven to have an effect on carcinogenic substances . They are antioxidants that help to get rid of free radicals that can cause cell mutations in your DNA. It is these mutations that lead to cancer
Where to buy Taro
Taro can be purchased at Etsy, HEB, and Walmart.
Turnip
A turnip is a root vegetable of the brassica rapa species. What is common to all temperate climates in the world and, as such, is grown across Europe and North America. It has white tablets which are edible.
The smaller varieties are grown for human consumption, while the larger species are grown for feeding livestock. The turnip roots and leaves can both be eaten.
They are packed with essential nutrients. 100 g of turnips gives:
- 22 calories
- 5 g of carbs
- 2 g of fiber
- 19% of the daily recommended intake of vitamin C
Uses
- The leaves and the roots can be eaten whole after boiling.
- Turnips can be roasted.
- They can be used in stews and sauces.
Health benefits
- Rich in vitamin K: Turnips provide over 100% of the recommended daily intake of vitamin K. Vitamin K is essential to your body as it promotes the clotting of blood when you are injured. This can prevent excessive bleeding. Vitamin K is also important for the maintenance of bones and teeth.
- Anti-cancer properties: They are rich in glucosinolates. These are compounds that research has proven to protect your body cells against cancer. They are antioxidants that prevent the mutation of your cells’ DNA as a result of free radicals. Consuming turnips is one way to prevent cancer from growing in your body organs.
- Have anti-inflammatory effects: Turnips also happen to be isothiocyanates, which have inflammatory properties. Those suffering from arthritis and gout are encouraged to add turnips or their supplements to their diet. Extracts from turnips have been proven to reduce swelling and inflammation in those suffering from those diseases.
Where to buy turnips
Turnips can be purchased at Target, Walmart, and Costco.
Tigernut
Tigernut, botanically named Cyperus esculentus, is a member of the sedge family. It is cultivated for its striped edible tubers, which are native to the regions of the eastern hemisphere. It is grown in Africa, Madagascar, and regions of India.
These tubers are small and crunchy, and provide a healthy snack. Tiger nuts are very enjoyable and nutritious.
1 oz of tiger nuts yields
- 143 calories
- 19 g of carbs
- 9 g of fiber
- 2% of the daily recommended intake of iron.
Uses
- The nuts can either be eaten raw or dried.
- The nuts can be processed into a beverage by extracting their milk to make a refreshing drink.
Health benefits
- Good for your digestive tract: They are rich in insoluble fiber and resistant starch. Insoluble fiber gives bulk to your stool and helps prevent constipation. Resistant starch, on the other hand, provides fuel for the good bacteria in your gut, and this promotes good digestive health.
- Lowers risk of stroke: Tiger nuts have monounsaturated fats which are linked to eliminating bad cholesterol (low density lipids) and increasing the levels of good cholesterol(high density lipids). High levels of bad cholesterol are one of the leading causes of strokes and heart attacks. Consuming tiger nuts can help lower this risk.
Where to buy tiger nuts.
You can get tiger nuts at Erewhon, Walmart, and Kroger.