Final answer:
Antioxidants, vitamins A and C, and carotenoids like lycopene, zeaxanthin, and β-carotene found in fruits and vegetables are critical for reducing the risk of macular degeneration and cataracts, as well as offering protection against certain cancers.
Step-by-step explanation:
Fruits and vegetables contain important nutrients and compounds which can help reduce the risk of diseases such as macular degeneration and cataracts. Specifically, antioxidants and vitamins such as vitamin A and vitamin C are essential in protecting the eye. Moreover, carotenoids like lycopene, zeaxanthin, and β-carotene are found in various colorful fruits and vegetables and play a critical role in eye health. These compounds can protect cells from DNA damage, inactivate carcinogens, and have anti-inflammatory effects. It is beneficial to fill half your plate with a variety of colorful fruits and vegetables, such as kale, sweet potatoes, tomatoes, and blueberries, to gain the most protective effects against these eye conditions and potentially even some forms of cancer.