Health Benefits of Lutein and Zeaxanthin: Essential Carotenoids for Eye and Overall Well-Being

Lutein and zeaxanthin, though less renowned than beta-carotene, offer significant health benefits. These carotenoids, classified as xanthophylls, are integral to the macular pigment of the human retina, playing a crucial role in eye health. Found in the retina and lens, lutein and zeaxanthin protect ocular cells from oxidative damage, which is a key factor in preventing cataracts. Their protective role extends beyond the eyes, with emerging research suggesting that they may support cardiovascular health and help maintain normal cell differentiation in tissues like the breast, cervix, colon, and skin.

Lutein is a common carotenoid present in a wide variety of fruits and vegetables. Zeaxanthin, however, is much rarer, particularly in its (R,R)-isomer form, which is found in only small amounts in most fruits and vegetables. The richest dietary sources of lutein are dark green leafy vegetables such as spinach, kale, and broccoli. Zeaxanthin is predominantly found in yellow and orange fruits and vegetables, including corn, nectarines, oranges, papaya, persimmons, and squash. Red peppers also provide zeaxanthin, although it constitutes less than 15% of their total carotenoid content.

An especially potent source of zeaxanthin is sea buckthorn, a berry native to Asia. In some cultivars of this berry, zeaxanthin represents 82 to 86% of the total carotenoid content, making it a particularly valuable dietary addition for boosting zeaxanthin intake.

In conclusion, while lutein and zeaxanthin may not be as well-known as beta-carotene, their benefits—especially for eye health and potential protective effects against various diseases—make them essential components of a balanced diet. Incorporating a variety of fruits and vegetables, particularly dark leafy greens and specific yellow/orange produce, can help ensure adequate intake of these important carotenoids.
Health Benefits of Lutein and Zeaxanthin: Essential Carotenoids for Eye and Overall Well-Being

Nutmeg fruit - Myristica fragrans

The genus Myristica includes about 120 species, the best known of which is the nutmeg tree (Myristica fragrans). Nutmeg, the aromatic fruit, originates from certain small islands in the eastern part of the Malay Archipelago. It is most commonly grown in the Banda Island in Moluccas of Indonesia, Penang Island of Malaysia, West Indies and Kerala state of India.

The tree can reach a height of 60 ft (20 m) and has leathery, somewhat aromatic leaves that grow to about 6 in (15 cm) long.

Nutmeg is the dried kernel of the seed and mace is dried aril sounding the seeds. The seed of nutmeg is firm, fleshy, whitish, traversed by reddish brown veins, abounding in oil. The ripe fruits crack open revealing a little of the dark seed and the red mace covering it. The fruit is then plucked to harvest the seed and mace. The mace has to be pulled out carefully so that it retains its flower shape.

Nutmeg and the more delicacy flavored mace are aromatic staples of the western pastry tradition, but interestingly, they also intriguing notes to savory dishes.

Nutmeg’s characteristics aroma has a trace of heat while mace imparts something of its red coloring and is a bit sweeter and more intense.

Nutmeg is often used in rich foods and sauces (for example, in eggnog and custard), and baked goods. Mace has a similar flavor to nutmeg, but is much more subtle, and is used in baked goods, sauces, soups, and meat dishes. Certain cuisines, such as Moroccan and Indian cuisines, feature nutmeg in their dishes. It’s also sometimes used in beverages, like cider.
Nutmeg fruit - Myristica fragrans

Wax for fruits

One of the methods to preserve fresh-fruit quality during handling and subsequent marketing can be achieved by the application of waxes on the surface of the fruit. Waxes have been use for apples, pears, citrus fruits in tomatoes. Waxes and other coatings have been applied to the surface of fresh fruits for many years to improve their appearance and reduce water loss.

Categories of wax accruing to their use:
*Storage wax: when use is not to be marketed immediately
*Pack-out wax: When fruits are to be marketed immediately
*High-shine-wax: For giving a very high grace on market demand

Waxing generally reduces the respirations and transpiration rates, but other chemicals, such as fungicides, growth regulators, preservatives, can also be incorporated especially for reducing microbial spoilage, sprout inhibition.
Wax for fruits

Healthy life with fruit and vegetable nutrition

Fruit and vegetables are brimming with fiber, plus a whole range of vitamins and minerals, and because they're low in calories, they make an important and healthy addition to any diet. "Eat your fruits and vegetables" is one of the tried and true recommendations for a healthy diet, and for good reason. Eating plenty of fruits and vegetables can help you ward off heart disease and stroke, control blood pressure and cholesterol, prevent some types of cancer, avoid a painful intestinal ailment called diverticulitis, and guard against cataract and macular degeneration, two common causes of vision loss. People all over the world are becoming more and more aware of how important fruit nutrition and vegetable nutrition is to stay healthy.

In general, yellow and dark green vegetables are excellent sources of vitamin A. Green leafy vegetables are rich in calcium, iron, magnesium, vitamin C and many of the B vitamins. The greener the leaf, the richer the nutrients will be. Here are some suggestions to think about color to pack nutritional power in your diet: · White: Eat cauliflower more often than potatoes, onions and mushrooms.·

Green: Add more dark lettuces, such as romaine and red leaf lettuce, spinach, broccoli and Brussels sprouts to replace iceberg lettuce and green beans. · Yellow-orange: Substitute more carrots, winter squashes, sweet potatoes, cantaloupe, oranges and grapefruit for corn or bananas. · Red: Select tomatoes, red peppers and strawberries in favor of apples. If you are trying to watch your weight, an idea is to make sure you are not eating too many calories if you are adding these foods to your diet.

Increasing the amounts of fruits and vegetables you eat can promote weight control, but only if they replace higher fat foods like ice cream, meat and chips to help you consume fewer calories. But if fruits and vegetables are simply added to what you already eat, total calories won't significantly drop and weight loss should not be expected. The most important thing to do is to vary the fruit and vegetables that you eat from day to day. This is to give your body a variety but to also keep you interested in your food. There are always great new recipes, ideas and ways to make your food look and taste great!
Healthy life with fruit and vegetable nutrition

Fruit of strawberries

The strawberry (Fragaria spp.) is the most popular type of berry fruit in the world. While there are more than 600 varieties of strawberries that differ in flavor, size, and texture, they all have the same characteristics heart shape, red flesh with yellow seeds piercing the surface, small, regal, leafy green caps, and stems that adorn their crown.

Strawberries are usually picked with the calyx or cap intact, since this enhances the keeping quality of the fruit. For processing, the berries are picked without the cap. The berries are placed in baskets of 1 Ib (454 g) capacity, and the baskets are placed in crates for transportation to the processing plant.

At the processing plant the berries are washed, inspected on belts to remove green and rotten specimens, and then repacked in baskets and crates for shipment as fresh products. They are then cooled to 31 to 32 degree F and should be held at this temperature until sold to the consumer. In this condition, they have a storage life of about 10 days. In some cases, strawberries for the fresh trade are precooled in refrigerated water.

They are eaten fresh, often with cream. They are also used as a filling for pastries, pies and cakes. Strawberries are an excellent source of vitamins C and K, dietary fiber, and flavonoids. They are also a very good source of manganese, panthotenic acid, vitamin B1, and iodine.
Fruit of strawberries

Prevention of cataract by eating vegetable and fruits

Fruits and vegetables help prevent two common aging-related eye diseases - cataract and macular degeneration - which afflict millions of Americans over age sixty-five. Cataracts and macular degeneration constitute the most common causes of visual impairment in the US.

Cataract is the gradual clouding of the eye's lens, a disk of protein that focuses light on the light-sensitive retina. Cataracts is clouding of the lens of the eye that can lead to blindness. The incidence increases sharply with age.

The lens of the eye is easily oxidized. People who shun fruits and green vegetables obtain too few antioxidant that may protect against cataracts.

Reduced risk of cataract has been associated with the intake of specific vitamins, in particular vitamins A, C, and E. There are many fruits and vegetables rich with these vitamins.
Prevention of cataract by eating vegetable and fruits

The uses of Canarium species

The fruit pulp, which makes up about 64.5% of the fruit by weight, contains 73% moisture. On a dry weight basis (per 100g), it contains: 8% protein, 33.6% fats, 3.4% crude fiber, 9.2% ash, 45.8% carbohydrates and 2.2 kJ.

Seeds are highly regarded in Melanesia as a food, a delicacy and in pastries as substitute for almonds.  Mature fruits, dried over fires, are an important stored food in the Solomon Island.

The nuts have a unique taste and are considered by some to be comparable to macadamia nut. They are consumed fresh after removal of the testa or smoked or roasted and eaten as a snack or added to cooked dishes. It is crispy and has a delicious flavor. It is also eaten roasted, fried or sugar-coated.

It is frequently used as an ingredient in cakes, puddings and ice cream, and when cooked in syrup, makes a good preserve.

The roasted kernel is sometimes used in chocolate-making. It is also rich in oil, which is suitable for culinary purpose. It is used as a substitute for coconut oil for cooking and illumination.
The uses of Canarium species

Mango fruit

The mango fruit is a large, fleshy drupe, containing an edible monocarp of varying thickness.  The average weight of mature mango fruit may range between 60 to 800 g.

The mesocarp is resinous and highly variable with respect to shape, size, color, presence of fiber and flavor.

Fruit length can range from 5 to 25 cm depending on the cultivar. The endocarp is woody, thick and fibrous. Fruit range in shape from spherical to ovoid to elongate, with many variations in between. The surface of the fruit varies to undulating

A ripe mango is soft to touch, with a pleasant aroma, and has a flavor often described as a peach-pineapple combination.

Ripe mango fruit may be greenish yellow or yellow in color, or it may have a yellow background color with various shades of orange, red or purple which occur as a ‘blush’ on a variable portion of the surface.

Time from flowering to fruit maturity takes 3-6 months depending upon cultivar and temperatures.

Mango is a climacteric fruit, which is best harvest in a mature but unripe stage, about 2.5 to 4.5 months from blooming and usually transported in the firm, green preclimacteric stage.
Mango fruit

Fruit of papaya

Papaya (Carica papaya L.) is a popular fruit native to tropical America. It is usually grown for it small to large melon-like fruit.

The plant is a giant herbaceous and dicotyledonous with a soft-wooled hollow stem. Usually has a simple trunk but branching is easily induced by injury at the top. The tree has leaves that are arranged in a spiral fashion at the top of the trunk

Papaya origins are rather uncertain, but there is some agreement among botanists that but originated in the lowlands of Central America between southern Mexico and Nicaragua. Papaya was an important fruit to the Mayans and its tree was called the ‘Tree of Life’.

As fresh fruit, papayas are most commonly eaten in breakfast. After lunch or dinner papayas are served as dessert. They can be served alone or in combination with other fruits in fruit salads.

The sub-products from processed pays include juice, syrup, nectar, slices marmalades, jams, chutney etc. The green fruits are used in making pickles, sauces, conserves.

The fruit is not only extremely delicious but has several medicinal, nutritional and digestive uses that have sparked the interest of many researchers and drug companies.
Fruit of papaya

Fruit of blackberries

Blackberries grow best in temperate climates.  The fruit of bramble belonging to the same family as the raspberry and the strawberry, blackberries gore in gardens, fields and woods, climbing over walls and any obstacles in the path.

The two types of blackberries: erect and trailing. The erect type has strong, upright canes are usually thorny and don’t require support.

Trailing blackberries also called dewberries, ground blackberries, or running blackberries have canes that are not self-supporting; the canes must be tied to poles or trellises in cultivation.

The blackberry is grown in North America, Europe, the British Isles and Australia. They are usually thorny shrubs that produce clusters of delicate whitish or pinkish flowers. More than a thousand varieties of blackberries have been identified, most of which grow wild.

Blackberries are harvest after ripening, but before they have become soft and mushy.

Firm, ripe blackberries bring the highest market price. Berries that are picked at the proper tie, handled carefully and stored in a cool place will stay in good condition for several days.

Berries that are overripe or injured spoil quickly.
Fruit of blackberries

Canarium spp.

The Burseraceae family consists of 16 general and about 550 species found in the tropics of both hemispheres.

Trees or shrub usually is secreting resin or oil but without pellucid gland-dots in the leaves; the outer bark often peeling off in flakes, scrolls, strips or sheets, usually translucent, transmitting light to the green or bluish green under-bark.

The genus, Canarium, which was derived from the Malay name kanari, the local of one of the species, contains about 75 species of trees. The species are found in tropical Asia and the Pacific, although a few species are also found in tropical Africa.

Canarium vitiense

At least three other species are of economic importance:
*Canarium indicum or canarium nut: is important in Solomon Islands, Papua New Guinea

The nut has long regarded as a species well suited to community forestry and mixed arboricultural systems. It is an important nut-producing species in Solomon Islands, Papua New Guinea and Vanuatu.

Canarium nut has been cultivated in Melanesia for thousand years and is an extremely important tree in traditional, customary life.

*Canarium album or Chinese olive: is important in Thailand and Vietnam for its edible pulp and kernel.

*Canarium luzonicum of the Philippines is important for its oily resin which tapped from the trunk. It is commonly name as ‘pisa’ and ‘basiad’. When processed, it is called ‘brea blanca’ and is exported as Manila elemi.
Canarium spp.

Fruit of rambutan (Nephelium lappaceum)

Rambutan is a tropical relative of lychee (Litchi chinensis Sonn), with a distribution that ranges from southern China through the Indo-Chinese region, Malaysia, Indonesia to the Philippine.

In the recent past, this fruit has spread to other humid tropical regions of the world including India.

As the names suggest (the Malay word ‘rambut’ meaning hair), the fruit is glabrous, resembling a burr.

Fruit are borne in panicles that generally project clear of the foliage, and hang down as they approach maturity.

Color development of the fruit is related to light quality and intensity since the red color of the skin is mainly dependent on anthocyanin production.

Rambutan fruit skin is fleshy, crisp and pliable, rather than leathery, and has numerous prominent spinterns that are red or yellow on mature fruit.

Upon maturity, the skin of each of these fruits separates easily from fleshy aril that surrounds a single seed.

The fruits are consumed fresh, or canned. The canning industry has boosted the cultivation of rambutan in its native range with Thailand as the largest producer.
Fruit of rambutan (Nephelium lappaceum)