Makanlah sayuran hijau. Dapatkan vitamin B-12. Makanlah sumber makanan yang mengandung kaya seng. Konsumsilah makanan yang mengnadung asam lemak omega-3.

I'm interested in that, but I only have a few mins. Can you give me at most the first 500 characters of a detailed explanation in English about that?
Dark, leafy greens, such as kale or turnip greens, contain large amounts of calcium, an essential nutrient to keep your bones strong and healthy. The government recommends you get 1,000 milligrams of calcium per day. A cup of raw kale has 137 milligrams of calcium. Vitamin B-12 is important in maintaining healthy blood cells. It will also help keep the iron up in your blood. If you become anemic, you may not have the strength to lift weights.  In the same vein, it's important to get enough iron