Ask most vegetarians in India whether they get enough protein and you'll get a shrug — but it's one of the most common gaps in an otherwise healthy diet. Low protein quietly shows up as constant tiredness, slow recovery, hair fall, frequent hunger, and difficulty maintaining muscle, especially as you age. The encouraging news: hitting your protein target on a vegetarian diet is very doable once you know where to look. (Low protein often travels with B12 and iron shortfalls — all covered in our deficiencies guide.)
Why protein matters more than people think
Protein is made of amino acids — the building blocks your body uses for muscles, skin, hair, hormones, enzymes and immune cells. It also keeps you full, which helps with weight management. Unlike fat, your body doesn't store spare protein, so you need a steady daily supply. Fall short over months and you slowly lose muscle and stamina.