, Oct. 24 -- Protein has emerged as the new buzzword in the world of nutrition - and for good reason. Health experts say a protein-rich diet keeps you full for longer, maintains energy levels, and helps muscles recover faster after workouts.

However, vegetarians often face challenges meeting their daily protein requirements as they avoid major sources like meat, fish, and eggs.

According to reports from the National Library of Medicine, people following vegetarian or vegan diets are at a higher risk of bone fractures and haemorrhagic stroke. They may also lack essential nutrients such as vitamin B12, which is found mainly in animal meat, milk, and eggs.

Fish and shellfish are also rich in B12, while vegetarians are more prone to iron a...