Healthy Food That Starts With I


From wholesome ingredients like Indian gooseberry to delightful dishes such as Irish moss, discover a range of flavorful and nutritious healthy foods that start with the letter ‘I’.

1. Icelandic Yogurt (Skyr)

Icelandic yogurt, or skyr, is a traditional dairy product with roots in Icelandic cuisine. It is made by straining the whey from yogurt, resulting in a thicker and creamier texture compared to regular yogurt. Skyr has a mild flavor and is often enjoyed on its own or with added fruits and toppings.

Nutritional Benefits:

  • High Protein Content: Skyr is renowned for its high protein content, boasting around 20 grams of protein per 100 grams, contributing significantly to muscle development, tissue repair, and overall bodily function maintenance.
  • Calcium: It is a good source of calcium, providing about 170 milligrams per 100 grams, promoting strong bones and teeth and supporting nerve and muscle function.
  • Probiotics: Like other yogurts, skyr often contains probiotics that contribute to a healthy gut microbiome, aiding digestion and immune function.
  • Vitamins and Minerals: Skyr provides essential vitamins such as vitamin B12 (50% of the daily recommended intake) and minerals like magnesium (15% of the daily recommended intake), contributing to overall health.
  • Fat Content: Skyr naturally has a lower fat content compared to regular yogurt, with around 0.4 grams of fat per 100 grams, but commercially available brands may vary in fat content.

2. Iceberg Lettuce

Iceberg lettuce is a type of crisp and mild-tasting lettuce known for its high water content (around 96%) and crunchy texture. It has a pale green color and is commonly used in salads, sandwiches, and wraps.

Nutritional Benefits:

  • Hydration: With its high water content, iceberg lettuce contributes significantly to hydration, supporting bodily functions and skin health.
  • Low in Calories: One cup of shredded iceberg lettuce contains only 10 calories, making it a good choice for weight management or those looking to manage their calorie intake.
  • Vitamins: Iceberg lettuce contains essential vitamins such as vitamin K (17.4mcg per cup), which is essential for blood clotting, and vitamin A (18mcg per cup), important for vision and immune function.
  • Dietary Fiber: While not as rich in fiber as some other leafy greens, iceberg lettuce still provides some fiber for digestive health (0.9g per cup).
  • Antioxidants: Iceberg lettuce also contains antioxidants like vitamin C (2mg per cup), further contributing to overall health.

3. Icicle Radishes

Icicle radishes are a variety of radish characterized by their long, slender shape and crisp texture. They have a mild and slightly peppery flavor, making them a popular addition to salads, sandwiches, and garnishes. But beyond their culinary appeal, icicle radishes pack a surprising punch of nutrients.

Nutritional Benefits:

  • Low in Calories: One serving (around 50g) of icicle radishes contains only 7 calories, making them a guilt-free addition to meals and snacks.
  • Vitamin C Powerhouse: Icicle radishes are a good source of vitamin C, an essential antioxidant crucial for immune function and skin health. They provide about 14.5mg of vitamin C per serving, fulfilling over 15% of the daily recommended intake.
  • Fiber for Digestive Health: Like other radishes, icicle radishes provide dietary fiber, promoting digestive health and promoting a feeling of satiety. They contain around 0.7g of fiber per serving.
  • Antioxidant Power: Icicle radishes contain various antioxidant compounds, including anthocyanins and glucosinolates, which may contribute to overall health and disease prevention.
  • Hydration Boost: With a high water content (around 95%), icicle radishes contribute to hydration and support various bodily functions.
  • Additional Nutrients: Icicle radishes also contain minerals like potassium and magnesium, contributing to nerve and muscle function, blood pressure regulation, and energy production.

4. Iced Tea (Unsweetened)

Unsweetened iced tea is a refreshing beverage made by brewing tea and then cooling it down with ice. It comes in various types, including black, green, and herbal teas, each offering unique flavor profiles and health benefits. Whether you enjoy it plain, with a slice of lemon, or infused with fruits and herbs, unsweetened iced tea provides a perfect thirst-quenching alternative to sugary drinks.

Nutritional Benefits:

  • Antioxidant Power: Tea is naturally rich in antioxidants, such as catechins and flavonoids. These powerful compounds help combat oxidative stress and inflammation within the body, potentially reducing the risk of chronic diseases.
  • Hydration Booster: Unsweetened iced tea is an excellent choice for staying hydrated. With over 99% water content, it contributes significantly to your daily fluid intake and supports various bodily functions.
  • Energy Boost: Depending on the type of tea used, unsweetened iced tea may contain caffeine. This natural stimulant provides a mild energy boost and improves alertness, helping you feel focused and energized throughout the day.
  • Polyphenol Potential: Tea polyphenols, diverse plant-based compounds, offer various potential health benefits. Studies suggest they may contribute to cardiovascular health, reduce the risk of certain cancers, and promote overall well-being.
  • Additional Benefits: Different types of tea offer additional specific benefits. For example, green tea is known for its metabolism-boosting properties, while herbal teas may provide relaxation and stress relief.

5. Ikan Bilis

Ikan bilis, also known as anchovies, are small, salted, and dried fish that play a vital role in Asian cuisine. Their strong, savory flavor adds depth to soups, stews, sauces, and even snacks, making them a versatile and delicious ingredient. But beyond their culinary appeal, ikan bilis are packed with a surprising punch of nutrients.

Nutritional Benefits:

  • Protein Powerhouse: A small serving of around 30 grams of ikan bilis provides a whopping 12 grams of protein, essential for building and repairing muscles, supporting tissue health, and promoting overall energy levels.
  • Omega-3 for Heart Health: Rich in omega-3 fatty acids, particularly EPA and DHA, ikan bilis contribute to cardiovascular health by reducing inflammation and supporting healthy blood pressure levels.
  • Calcium for Strong Bones: These tiny fish are a good source of calcium, crucial for building and maintaining strong bones and teeth, as well as supporting nerve function and muscle health.
  • Vitamins for Overall Health: Ikan bilis provide essential vitamins like vitamin D, crucial for bone absorption and immune system function. They also contain vitamin A, important for healthy vision and skin.

6. Indian Eggplant

Indian eggplant, also known as brinjal or aubergine, is a versatile vegetable commonly used in Indian cuisine. Its purple skin and spongy texture add a unique element to various dishes, from curries and stews to stir-fries and chutneys. Beyond its culinary appeal, Indian eggplant packs a surprising punch of nutrients, making it a valuable addition to a healthy diet. Resembling a large tomato in size, this oblong egg-shaped fruit shares the same dark purple skin as its more well-known Italian cousin, though on a smaller scale.

Nutritional Benefits:

  • Fiber Powerhouse: Indian eggplant is a good source of dietary fiber, providing about 3 grams per cup. This contributes significantly to digestive health by promoting gut regularity and aiding in feelings of fullness.
  • Antioxidant Shield: Eggplants contain antioxidants like nasunin, which helps protect cells from damage caused by free radicals. This protection may offer potential benefits, such as reducing the risk of chronic diseases.
  • Vitamin and Mineral Rich: Indian eggplant provides essential vitamins and minerals for overall health. It is a good source of vitamin C (12% of the Daily Value per cup) and vitamin K (4% of the Daily Value per cup), crucial for immune function, blood clotting, and bone health. It also offers minerals like potassium (23% of the Daily Value per cup), important for maintaining healthy blood pressure, and manganese (8% of the Daily Value per cup), supporting bone and metabolism function.
  • Low-Calorie Choice: With only 35 calories per cup, Indian eggplant is a suitable choice for individuals watching their calorie intake. This makes it a perfect ingredient for incorporating into weight management and healthy eating plans.

7. Inca Berries

Inca berries, also known as golden berries or physalis, are captivating little fruits enclosed in a papery husk that resembles a lantern. Their vibrant golden hue and sweet, tangy flavor, reminiscent of pineapple and mango, make them a delightful addition to any dish. But beyond their captivating appearance and delicious taste, Inca berries hold a surprising treasure trove of nutrients.

Nutritional Benefits:

  • Vitamin C Champion: Inca berries are exceptionally rich in vitamin C, boasting over 14mg per 100g. This powerful vitamin supports a healthy immune system, promotes collagen production for skin health, and acts as an antioxidant.
  • Antioxidant Powerhouse: Inca berries contain a wealth of antioxidant compounds, including polyphenols like flavonoids and carotenoids like beta-carotene. These antioxidants help neutralize free radicals, protect cells from damage, and potentially reduce the risk of chronic diseases.
  • Iron for Energy and Oxygen Transport: Inca berries offer a valuable source of iron, essential for the production of hemoglobin, the protein responsible for transporting oxygen throughout the body. Adequate iron intake is crucial for maintaining energy levels, preventing fatigue, and supporting cognitive function.
  • Fiber for Gut Health and Blood Sugar Control: Inca berries are an excellent source of dietary fiber, providing around 6g per 100g. This fiber promotes digestive health by aiding in regularity and supporting a healthy gut microbiome. Additionally, fiber helps regulate blood sugar levels, contributing to overall metabolic health.

8. Indian Spinach

Indian spinach, also known as amaranth, is a leafy green vegetable that is widely used in Indian cuisine. It has vibrant green leaves and a slightly peppery taste, adding a unique flavor and texture to various dishes. Beyond its culinary appeal, amaranth packs a surprising punch of nutrients, making it a valuable addition to a healthy diet.

Nutritional Benefits:

  • Rich in Iron: Amaranth is an excellent source of iron, essential for the formation of red blood cells and oxygen transport throughout the body. A single cup of amaranth provides around 2.6mg of iron, contributing significantly to your daily requirements.
  • Vitamin and Mineral Rich: This leafy green vegetable boasts a diverse range of vitamins and minerals, including vitamin A (1,318 IU per cup), vitamin C (17mg per cup), calcium (80mg per cup), and magnesium (65mg per cup). These nutrients contribute to various bodily functions, supporting vision, immune system function, bone health, and energy production.
  • Fiber Champion: Amaranth is high in dietary fiber, offering around 3.9g per cup. This fiber promotes digestive health, regulates blood sugar levels, and promotes feelings of fullness, aiding in weight management and overall health.
  • Protein Source: With approximately 4.8g of protein per cup, amaranth provides a valuable addition to vegetarian and vegan diets, supporting muscle health and tissue repair.

9. Irish Moss

Irish Moss, a type of seaweed, has found its place in both culinary traditions and folk medicine for centuries. Its gelatinous texture, which develops upon soaking, makes it a versatile thickening agent in various dishes. But beyond its culinary applications, Irish Moss offers a surprising array of health benefits, making it a valuable addition to a wellness-focused lifestyle.

Nutritional Benefits:

  • Mineral Rich: Irish Moss boasts impressive mineral content, particularly iodine (around 400mcg per 100g), crucial for thyroid function and hormone regulation. It also provides magnesium (120mg per 100g), supporting muscle and nerve function, and calcium (40mg per 100g), contributing to bone health.
  • Antioxidant Shield: Irish Moss contains diverse antioxidants, including carotenoids and vitamins A and C, which help protect cells from free radical damage and potentially reduce the risk of chronic diseases.
  • Dietary Fiber for Gut Health: This seaweed is a good source of soluble fiber, aiding digestion by promoting gut motility and regular bowel movements. Additionally, fiber can contribute to feelings of fullness, aiding in weight management efforts.

10. Italian Parsley

Italian parsley, a vibrant herb with flat, dark green leaves, adds a fresh, peppery punch to various culinary creations. But beyond its delightful flavor, Italian parsley packs a surprising nutritional punch, making it a valuable addition to a healthy diet.

Nutritional Benefits:

  • Vitamin K Champion: Italian parsley is an excellent source of vitamin K, providing approximately 177mcg per tablespoon. This essential vitamin plays a crucial role in blood clotting and bone health, ensuring proper wound healing and strong bones.
  • Vitamin C Powerhouse: With about 14mg of vitamin C per tablespoon, Italian parsley provides a significant contribution to your daily needs. This powerful antioxidant supports the immune system, promotes collagen synthesis for healthy skin, and protects cells from damage.
  • Antioxidant Shield: Italian parsley contains various antioxidants, including carotenoids and flavonoids, which help neutralize free radicals and potentially reduce the risk of chronic diseases.
  • Low-Calorie Flavor Boost: With only two calories per tablespoon, Italian parsley is a perfect way to add flavor and nutrients to your dishes without adding unwanted calories.

11. Israeli Couscous

Israeli couscous, also known as pearl couscous, adds a delightful bite to various dishes with its small, round shape. This versatile ingredient is not just a tasty addition to salads, side dishes, and main courses, but it also offers a surprising array of nutrients, making it a valuable addition to a balanced diet.

Nutritional Benefits:

  • Complex Carbs for Sustained Energy: Israeli couscous provides a good source of complex carbohydrates, offering around 36 grams per cup. These complex carbs deliver sustained energy throughout the day, keeping you feeling energized for longer.
  • Protein Power for Vegetarians and Vegans: With approximately 6 grams of protein per cup, Israeli couscous contributes significantly to your daily protein needs. This makes it a valuable option for vegetarians and vegans seeking protein sources in their diet.
  • Fiber for Digestive Health: Israeli couscous offers around 2.2 grams of dietary fiber per cup, promoting digestive health and regularity. Additionally, fiber helps you feel fuller for longer, aiding in weight management efforts.
  • Rich in Vitamins and Minerals: This versatile ingredient boasts various vitamins and minerals, including B vitamins (thiamin, riboflavin, niacin), essential for energy production and cell metabolism. It also provides iron, crucial for oxygen transport, and selenium, an important antioxidant.

12. Imbe Fruit (African Mangosteen)

Imbe fruit, also known as African mangosteen, is a tropical delight native to Africa. This unique fruit boasts a small, round shape, protected by a tough outer skin that reveals a juicy, yellow-orange flesh once opened. But beyond its captivating appearance, Imbe fruit packs a surprising nutritional punch, offering a valuable addition to a healthy diet.

Nutritional Benefits:

  • Antioxidant Powerhouse: Imbe fruit boasts a wealth of antioxidants, including vitamin C and beta-carotene, offering approximately 17mg of vitamin C per 100g. These powerful antioxidants help neutralize free radicals in the body, potentially reducing the risk of chronic diseases and promoting overall health.
  • Visionary Vitamin A: Imbe fruit is a good source of vitamin A, providing around 1,318 IU per cup. This essential vitamin plays a crucial role in vision health, ensuring proper functioning of the retina and preventing age-related macular degeneration. Additionally, vitamin A supports healthy immune function and promotes glowing skin.
  • Fiber for Digestive Health: Imbe fruit provides a good source of dietary fiber, offering approximately 3.9g per cup. This fiber aids in regular digestion, promotes healthy gut bacteria, and contributes to feelings of fullness, aiding in weight management efforts.
  • Natural Sweetness: While Imbe fruit contains naturally occurring sugars, it offers a healthier alternative to processed sweets. Unlike refined sugars, the natural sugars in Imbe fruit come along with beneficial nutrients like vitamins, minerals, and fiber, making it a more wholesome choice.

13. Indian Gooseberry (Amla)

Indian gooseberry, commonly known as Amla, is a small, green fruit native to India with a distinctively sour taste. Prized for its medicinal properties in Ayurvedic medicine for centuries, this nutritional powerhouse offers a wealth of benefits for your health and well-being.

Nutritional Benefits:

  • Vitamin C Powerhouse: Amla boasts a remarkable concentration of vitamin C, offering approximately 600mg per 100g serving, which is significantly higher than most citrus fruits. This vital vitamin plays a crucial role in boosting the immune system, supporting healthy skin, and aiding in collagen formation.
  • Antioxidant Arsenal: Amla acts as a natural shield against oxidative stress and inflammation with its abundance of potent antioxidants, including polyphenols like tannins and flavonoids. These antioxidants protect cells from free radical damage, potentially reducing the risk of chronic diseases.
  • Mineral Treasure Chest: Amla provides a treasure trove of essential minerals like calcium, phosphorus, iron, and potassium, each contributing to various bodily functions. Calcium supports strong bones and teeth, phosphorus is crucial for energy production, iron aids in oxygen transport, and potassium helps regulate blood pressure.
  • Digestive Support: The presence of dietary fiber in Amla promotes digestive health by facilitating regular bowel movements and preventing constipation. Additionally, fiber contributes to feelings of fullness, aiding in weight management efforts.

14. Italian Green Beans

Italian green beans, also known as haricots verts, are a slender and tender variety of green beans prized for their delicate flavor and texture. A staple in Mediterranean cuisine, these versatile vegetables offer a variety of delicious ways to add essential nutrients to your diet.

Nutritional Benefits:

  • Vitamin Powerhouse: Italian green beans are a rich source of essential vitamins, including vitamin A, which supports healthy vision and immune function, vitamin C, which acts as a powerful antioxidant and boosts the immune system, and vitamin K, which plays a crucial role in blood clotting and bone health.
  • Fiber for Digestive Health: These green beauties are a good source of dietary fiber, promoting digestive health by aiding in regular bowel movements and promoting feelings of fullness, which can be helpful for weight management efforts.
  • Antioxidant Protection: Italian green beans contain antioxidants that help combat oxidative stress caused by free radicals, potentially reducing the risk of chronic diseases.
  • Essential Minerals: They also provide a valuable source of essential minerals, including iron, crucial for oxygen transport throughout the body, manganese, which supports brain function and bone health, and potassium, which helps regulate blood pressure.

15. Idli

Idli, a traditional steamed rice cake originating from South India, is a healthy and delicious breakfast option. Made with fermented rice and urad dal (black gram) batter, it offers a variety of benefits for your well-being.

Nutritional Benefits:

  • Low-Fat Choice: Idli boasts a low saturated fat content, making it a heart-friendly option with approximately 0.4g of fat per 39g serving.
  • Protein for Building Blocks: The combination of rice and urad dal provides a good source of protein, offering around 2-3g per 39g serving, essential for muscle repair and overall body function.
  • Benefits of Fermentation: Idli undergoes fermentation, increasing the bioavailability of certain nutrients like vitamin B12 and folic acid. This process may also contribute to gut health by promoting the growth of beneficial bacteria.
  • Sustained Energy: Idli is a good source of complex carbohydrates, providing approximately 12g per 39g serving, delivering sustained energy throughout the day.
  • Fiber for Digestive Health: Idli contains dietary fiber, which supports healthy digestion by promoting regular bowel movements and promoting feelings of fullness.
  • Low in Sodium: Idli is naturally low in sodium, making it a suitable option for individuals on a low-sodium diet.
  • Gluten-free Delight: Idli is a naturally gluten-free food, making it a safe and delicious choice for individuals with gluten sensitivities or celiac disease.

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Simon

Simon is a food lover and passionate home cook with a talent for creating delicious, healthy meals. When he's not in the kitchen, he enjoys exploring new restaurants, cuisines, trying out new ingredients, and sharing his love of food with others. Simon has always been fascinated by the art of cooking and the ways in which food can nourish both the body and the soul.
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