Optimising your nutrition is crucial for supporting eye health and slowing the progression of Age-Related Macular Degeneration (AMD). It's not just about what you eat, but also how you eat and prepare your food. Implementing small changes can significantly enhance nutrient absorption, providing your eyes with the essential nutrients they need.

1. Chew Your Food Thoroughly

Digestion begins in the mouth, where enzymes start breaking down food. Thorough chewing breaks down food into smaller particles, making it easier for digestive enzymes to process, enhancing nutrient absorption. This is particularly important for fibrous vegetables like leafy greens, which are rich in lutein and zeaxanthin, vital nutrients for eye health. Aim to chew each bite about 20-30 times until it reaches a smooth consistency.

2. Eat in a Relaxed State

Eating while stressed or rushed can negatively impact digestion. When you're relaxed, your body enters the "rest and digest" mode, allowing digestive enzymes and stomach acid to function optimally, improving nutrient absorption. Taking time to prepare your food or even taking a few deep breaths before meals and minimising distractions, such as turning off the TV or stepping away from work, can promote a more relaxed eating environment.

3. Pair Foods for Enhanced Nutrient Absorption

Combining certain foods can boost the absorption of essential nutrients. Fat-soluble nutrients such as lutein and zeaxanthin are better absorbed when paired with healthy fats. Adding a drizzle of olive oil to your salad or enjoying avocado with spinach can be beneficial.

4. Be Mindful of Anti-Nutrients

Some compounds, known as anti-nutrients, can interfere with nutrient absorption:

Phytates: Found in grains, legumes, and nuts, phytates can bind minerals like iron and zinc, reducing their absorption. If you find grains and legumes don't sit well with your digestion or you struggle with nutrient deficiencies, it might be worth exploring whether reducing these foods helps. Methods such as soaking, fermenting, or cooking can reduce anti-nutrient levels and enhance nutrient availability.
Oxalates: Present in foods like spinach and beet greens, oxalates can bind calcium, hindering its absorption. Including a variety of vegetables in your diet helps avoid over-reliance on high-oxalate foods.

5. Choose Cooking Methods Wisely

The way you cook your food can significantly affect its nutrient content:

Steaming: This method helps retain more Vitamin C and other nutrients compared to boiling, where nutrients may leach into the water.
Balancing Raw and Cooked Vegetables: While some nutrients are sensitive to heat, others become more bioavailable after cooking. Including both raw and cooked vegetables in your diet ensures a broader nutrient intake.
When cooking, adding Vitamin C-rich foods at the end can minimize heat exposure and nutrient loss.

6. Support Your Gut Health

A healthy gut is crucial for effective nutrient absorption, impacting overall health, including vision:

Build a Healthy Gut Lining: The gut lining plays a key role in how well nutrients are absorbed. If the lining is damaged, this can lead to nutrient deficiencies and poor health. Avoiding ultra-processed foods, which often contain additives that harm the gut lining, is a good start.
Consider Gluten Sensitivity: For some people, gluten can contribute to gut damage, particularly for those with coeliac disease or non-coeliac gluten sensitivity. If you experience digestive issues, fatigue, or skin problems, it might be worth exploring whether reducing or eliminating gluten improves your symptoms.
Feed Your Gut Bacteria: Incorporate probiotics (e.g. yogurt, kefir, sauerkraut) and prebiotics (e.g. garlic, onions) to support a healthy microbiome, which plays a critical role in nutrient absorption.

If you suspect your gut health might be affecting your nutrient absorption, I can guide you through this and explore whether specific dietary changes might help.

7. Stay Hydrated

Proper hydration aids in breaking down food and nutrient absorption. Drinking water consistently throughout the day, while avoiding large amounts immediately before or during meals to prevent dilution of digestive enzymes, can support optimal digestion and nutrient absorption.

Conclusion: Small Changes, Big Impact on Your Eye Health

Optimising your nutrition involves more than just selecting the right foods; it's also about how you prepare and consume them. By implementing these simple strategies, you can enhance nutrient absorption, supporting your eye health and potentially slowing the progression of AMD.

Did you learn anything new? Let me know in the comments! And if you’d like personalised advice on supporting your eye health through nutrition, feel free to reach out—I’m here to help!

Eat Smart, See Better: How to Get the Most Nutrition from Your Meals