What nutrients can you get from a single bite of vegetables?

From the image, we see the absorption rate of calcium. Although milk is claimed to be very high in calcium, unfortunately, its absorption rate is only 32 percent, because the phosphorus content it contains was not taken into account, and that also has an effect.

The green area below is all plant-based foods. Their calcium content may not be as high as milk, but look at their absorption rates: every one of them is above 50 percent. In other words, the calcium in plants is very easy for humans to absorb, while animal sources are exactly the opposite. This is the scientific evidence we see.

Next, let us compare iron content. Again, many people believe red meat contains a lot of iron, and this too is a misunderstanding.

The iron content in dairy products is very low. As this image shows, if you want to get an equivalent amount of iron, you could eat a bowl of spinach, or consider drinking 2,000 liters of milk.

Friends, would you rather eat a bowl of spinach, or drink 2,000 liters of milk? They can give you an equivalent amount of iron. Of course, I think those of us who have taken the course would probably choose to eat a bowl of spinach. Because we know that milk may contain many components that are not really suitable for us.

The next image tells us that, measured in calories, kale with the same number of calories contains fourteen times more iron than steak.

For two components with the same calories, analysis shows that the iron content of kale is actually fourteen times that of steak, and vitamin C can promote iron absorption. Of course, kale is very rich in vitamin C, which gives it a multiplying and enhancing effect. But meat does not contain such a component.

Here, from this image, we see the nutrients you can get from one bite of spinach. As you can see in this chart, there are macronutrients, including the fat, protein, carbohydrates and fiber we are familiar with.

Do not forget that there are also micronutrients, including minerals, vitamins, fatty acids and so on. These trace elements may help our bodies no less than these macronutrients. So how do you get them? One bite of spinach and you have them. Eating one bite of spinach can give you all the nutrients in this table.

And this explains that nutrition is the combined expression of hundreds of components. It is a very complex structure, with mutual influences and overall synergistic effects, often exceeding the sum of the effects of individual components. This is absolutely not something we can achieve by taking vitamins now. So if we need complete nutrition, we still have to get it from natural, unprocessed whole grains.