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 source of iron, and if you're anemic, iron is a must, as your hair can thin out over time. You should be getting a serving of (lean) red meat once a week.  If red meat isn't something you're interested in, try eating a iron-fortified cereal.  Many vegetable sources also contain iron, from spinach to lentils.  You should get at least 18 milligrams of iron per day. Three ounces of oysters has 8 milligrams, while a half a cup of lentils and a half a cup of spinach both have 3 milligrams each.  Even if you are not anemic, you may suffer from accelerated hair loss if you are not getting enough iron. Fish such as salmon, mackerel, and sardines are high in omega-3 fatty acids. Omega-3 fatty acids encourage your hair grow and make it shiny. You should eat fish high in omega-3s at least twice a week. You can also eat albacore tuna, catfish, and halibut. Also, incorporate walnuts, tofu, and canola oil into your diet. Your body produces vitamin A from beta carotene. Vitamin A is essential in keeping your skin healthy over time. It also encourages your hair and nails to grow.  Carrots, leafy greens such as spinach and broccoli, and peas are great sources of vitamin A. Sweet potatoes are also a good choice.  Your body needs at least 5,000 international units of vitamin A per day. A half cup of carrots has 9,189 international units per serving, while a whole, baked sweet potato has 28,058 international units. Greek yogurt has more protein than regular yogurt, making it a good choice for keeping hair and nails healthy. It's also rich...

How would you rephrase that briefly using Vietnamese?
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.