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When people hear the word vegetarian , the first question that often comes up is: “But where do you get your protein from?" It’s a common belief that vegetarians don’t get enough protein, but in reality, a well-balanced vegetarian diet can easily provide all the protein your body needs. You just need to know where to get it from and how much your body actually requires. Image source: Pexels (Yan Krukau) Why Protein Matters Protein is one of the most important nutrients for your body. It helps in: Building and repairing muscles Supporting healthy hair, skin, and nails Maintaining hormones and enzymes Boosting immunity Keeping you full and energetic So yes, protein is crucial—but the good news is you don’t need meat to meet your daily protein needs . How Much Protein Do You Actually Need? Your exact protein requirement depends on your age, lifestyle, and activity level. General guideline: 0.8 – 1 g per kg of bo...

Image source: Pexels (Mikhail Nilov) Constipation is one of those things we don’t talk about openly, but silently struggle with. Sometimes it happens because of stress, sometimes because of our food habits, and sometimes without any reason at all. But the good thing is… small daily habits can make a big difference. You don’t always need harsh laxatives. Your kitchen and your routine have enough natural solutions to help your body get back on track. Here are 10 gentle, natural, and effective ways to relieve constipation and keep your digestion smooth. 1. Warm Water in the Morning Starting your day with a glass of warm water helps wake up your digestive system. It softens the stool, boosts bowel movements, and works like a natural cleanser for the gut. Tip: Add a few drops of lemon if you like. 2. Eat Fiber-Rich Foods Daily Your intestines need fiber to move waste smoothly. Simple everyday foods can help: Oats Fruits like papaya, apple, and pear Vegetables like bott...