Magnesium is an essential nutrient for optimal health. Not consuming magnesium in a proper amount can cause several gastrointestinal symptoms and heart problems.

While many people take proper intake of protein and fiber, magnesium is often overlooked. The vegetarian diets are usually rich in calcium and low in magnesium, but not many know that several foods assure both to be consumed in equal quantity.

So, here are the vegetarian foods that are rich in magnesium and play an important role in maintaining good health.

1. Avocados

Avocado, a nutritious fruit, is a great source of magnesium, vitamins, and potassium. It is loaded with monounsaturated fatty acids which are responsible for health benefits.

Avocado contains fiber and contributes to weight loss and lowers the risk of several diseases. It is great for vision and protects against stomach and cervical cancers. Also, it reduces the risk of heart diseases and aids in weight loss.

2. Banana

Other than being rich in vitamins, bananas are an ultimate source of magnesium and dietary fiber. Bananas help in removing unwanted chemicals for kidneys and liver and metabolize amino acids.

Manganese in bananas protects your skin against free radical damage and helps to beat gastrointestinal issues. The fruit has high potassium content and contributes to regulating blood pressure.

3. Pumpkin

Pumpkin, which is known to be a vegetable, is a fruit. It is highly nutritious and contains antioxidant content that reduces the risk of severe diseases. Pumpkin is low in calories and promotes weight loss.

Eating pumpkin in a regular meal benefits heart health and maintains blood pressure. Very few people know that pumpkin is rich in beta-carotene and helps to promote optimal vision health and healthy bones.

4. Dark Chocolate

Dark Chocolate is rich in iron, zinc, and magnesium. It contains antioxidants properties and prevents oxidative stress. Regular consumption of dark chocolate protects you from diseases causing free radical and provides potential cancer prevention.

Chocolate is not only good for the heart but also helps you live longer. It maintains cholesterol level and blood pressure and a great mood booster.

5. Black Beans

A cup of black beans provides 27% magnesium, 16.6 g fiber, 14.5 g protein, and 22% sodium. The magnesium in the beans plays a key role in maintaining metabolism and promoting bone health.

Black beans can be eaten raw or could be added in soups or salads for a different taste. They also contain omega-3 fatty acid, which helps in balancing cholesterol level. Black beans also have shown the anti-cancer properties due to flavonoids found in their seed coat.

If you are looking for the vegetarian foods that are rich in magnesium and also contain other essential vitamins and minerals, then add the above foods in your diet. These not only prevent the body from cancer but also help in maintaining cholesterol and blood pressure level.