Healthy and Strong Bones: Our body is supported by bones, which help keep us strong. However, a lack of calcium, vitamins, and aging can weaken bones. Bones support muscles, store calcium, phosphate, and other minerals. To keep bones healthy and strong, include these things in your diet:

1. Eat Green Vegetables
   Include plenty of vegetables in your diet. Vitamin C in vegetables helps build bone cells and repair damaged bone cells. Onions are also good as they can help reduce the risk of osteoporosis.
2. Add Calcium-Rich Foods
   To prevent weak and hollow bones, consume calcium. Calcium is a mineral that strengthens and maintains healthy bones. Drink milk and eat dairy products to ensure you get enough calcium.
3. Include Vitamin D and Vitamin K
   Vitamin D is important for bone strength because it helps absorb calcium in the body. Include foods like black cumin seeds, cheese, and fish in your diet. Also, eat foods rich in Vitamin K, magnesium, and zinc. Ensure you get enough omega-3 and fatty acids as well.
4. Eat Protein-Rich Foods
   About 50% of your bones are made of protein. To strengthen your bones, include protein-rich foods in your diet. Protein helps absorb calcium. Eat eggs, meat, fish, and dairy products to get enough protein.

By following these tips, you can help keep your bones strong and healthy.