ET Online
Oct 9, 2025
1 cup milk (or fortified soy/almond) + 1 tbsp natural cocoa + pinch cinnamon; optionally unsweetened. Cocoa powder is naturally rich in magnesium, and dairy or fortified plant milks add calcium and protein for a balanced evening drink.
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1 small banana + 1–2 tbsp unsweetened peanut butter + 1 cup milk/soy + ice; no sugar added. Peanuts and banana contribute magnesium and potassium; protein and fiber make it filling, useful as a snack or light breakfast.
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3–4 tbsp curd + 2–3 tbsp quick oats + 1 tbsp mixed seeds (pumpkin/sunflower/flax) + water to thin; savory with jeera/black salt or sweet with fruit. Oats and seeds bring meaningful magnesium; curd adds protein and gut‑friendly cultures.
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Churned chaas + a handful of finely blended spinach + roasted jeera + lemon; keep salt modest. Leafy greens contribute magnesium while buttermilk hydrates; lemon aids taste and vitamin C.
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2 tbsp ragi flour cooked in water, then whisk in warm milk/soy; lightly sweeten with date or jaggery if needed. Finger millet offers magnesium and calcium; the warm malt works as a satiating evening option.
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300–400 ml water + a tiny pinch of rock/iodized salt + lemon juice + 1 tsp chia or soaked sabja; optional mint. Light sodium supports hydration and chia/sabja add small amounts of magnesium and fiber. (Disclaimer: This is educational, not medical advice.)
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