Ăn đủ protein. Ăn thực phẩm chứa chất sắt. Ăn nhiều cá. Ăn thực phẩm giàu beta-carotene. Ăn sữa chua Hy Lạp. Ăn rau xanh. Giảm bớt căng thẳng với hạnh nhân. Bổ sung kẽm từ hàu. Bổ sung vitamin D từ sữa.

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?
Your body needs keratin to make your hair and nails strong, and your body creates keratin from protein sources.  Your body may stop hair growth for a period if you aren't getting enough protein. On average, an adult male needs about 56 grams of protein per day, while an adult female needs about 46 grams of protein. As a reference point, 3 ounces of meat has about 21 grams of protein, while a cup of milk has about 8 grams of protein.  Eggs are also a great source of protein. Red meat is a good so