The Refreshing Benefits of Aam Panna: A Summer Delight
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It is the Hindi word for “raw mango” drink. This drink is gluten-free, low in calories, and tangy in taste. It is a refreshing and simple drink for the hot, unbearable summers of North India. The northern part of India often witnesses rises in temperatures up to 40-45C. In that heat, people need refreshing, natural drinks that are far better than carbonated drinks loaded with refined sugar and artificial colors. It is made from mangoes and loads of Indian spices.
Delicious Aam Panna Recipes: Refreshing Summer Drinks
There is more than one way of preparing aam panna drinks, which differs from one state to another.
- At first, the raw mangoes are washed adequately under running tap water.
- Then, they are cooked in a pressure cooker or a saucepan with water until the mangoes become soft and mushy.
- Then, the mangoes were taken out and left to cool down.
- When bearable to touch, the skin is removed, and the pulp is mashed with sugar, different Indian spices, and salt.
- Then, this mixture is again added to the cooker and appropriately mixed with spices under low heat.
This method of preparing aam panna by boiling raw mangoes is mainly prevalent in the Maharashtrian states.
Another rather authentic way of making a Panna is by:
- Roasting the raw mangoes on a coal fire until the outer green skin of the mangoes starts becoming black
- Then, the churned mango is allowed to cool down, and the skin is taken out
- Then, the pulp is mashed, followed by water.
- Then, an assortment of Indian spices is added to give it a smoky, tangy, and spicy flavor.
The Perfect Aam Panna Syrup Recipe: Homemade Goodness
No matter how refreshing it is, there are more convenient drinks to make on the go. Therefore, making an aam panna concentrate syrup might be more accessible. It can be quickly refrigerated for months and made into a drink whenever needed.
- At first, the raw mangoes are adequately washed.
- Then, mangoes are put in a pressure cooker, and 2 cups of water are added.
- The mangoes were allowed to cook in medium flame for 10 mins.
- Then, after two whistles, the mangoes become soft.
- Then, the skin was removed, and the pulp was allowed to cool down.
- The pulp was then evenly mashed.
- The mashed pulp was then strained using a filter.
- The water collected beneath was carefully stored.
- To the cooked mango pulp, double the amount of jaggery was added in a ratio of 1:2.
- To it, one teaspoon of roasted cumin powder, one teaspoon of cardamom powder, two teaspoons of black salt, 1/4th teaspoon of black pepper, and 1-2 tablespoons of Himalayan pink salt are to be added.
- Then, the contents are evenly mixed by hand or using an electric blender.
- It is mixed until all the sugar granules are completely dissolved.
- The concentrated aam panna syrup is then stored in a glass bottle or jar in the refrigerator.
- To make the aam panna drink, one tablespoon of the concentrate is added to a glass, and water is added.
Unlocking the Nutritional Benefits of Aam Panna
One average glass of it contains around 180 calories. It is rich in carbohydrates and vitamins like Vitamins A, B1, B2, and C. This refreshing drink is also rich in minerals like potassium, sodium, magnesium, iron, and calcium. It has around 1g of fat and another gram of protein.
Health benefits of Aam Panna
- It helps control diabetes: Aam Panna, even though sweet and tangy, has a shallow glycaemic index and can be consumed by diabetic people as well. Instead, It is considered an excellent natural remedy to reduce blood sugar levels.
- It helps digestion: Aam Panna contains many dietary fibers, which help regulate daily bowel movements.
- It supplements various minerals: Aam Panna is generally taken in the hot and humid summer, mainly because it is loaded with natural electrolytes like sodium and potassium. These ions are essential to prevent sunstroke in May and June, which are hot months. It maintains an electrolyte balance in the body.
- It boosts immunity: Aam panna has vitamin C. Vitamin C plays a huge role in boosting immunity by flushing out the oxidative stress build-up in the body, thus reducing inflammation and the chances of recurring infections.
- Improves intestinal disorders: Aam Panna contains a nutrient called pectin. Pectin is an underrated solution to managing gastrointestinal gastrointestinal disorders in people with gut and bowel problems. When coupled with honey or salt, pectin can cure piles, dysentery, and even diarrhea.
- It helps maintain a healthy pregnancy: Aam Panna is rich in folic acid, a supplement essential in maintaining a healthy pregnancy. Therefore, having one regular glass of it could benefit a pregnant woman and prevent congenital disabilities and fetal congenital disabilities.
- It is rich in iron: Aam panna has around 10% of all the other minerals. Therefore, it is refreshing and helps meet daily iron needs. It could also be a delicious way of preventing conditions like anemia.
FAQs Regarding Aam Panna
Is aam panna good for digestion?
Yes, this is excellent for digestion. It is loaded with dietary fibers, which help maintain regular bowel movements and control constipation. It also has Vitamin B, which cleanses the gut and intestine.
Why is Aam Panna considered suitable for cooling down the body?
It has a regular balance of electrolytes like sodium, potassium, and magnesium. In the summer, people sweat excruciatingly; thus, all the ions and minerals are drained out of the body. External sources like Aam Panna are a great drink to regain those ions and maintain that required salt balance.
Does Aam Panna cause acidity?
No, it does not cause acidity. It instead maintains proper gastrointestinal health.
What is the importance of aam panna?
It has a high amount of dietary fiber and vitamin C, which increases immunity. Its higher vitamin B content ensures better gut health. It is also rich in iron.
What is the best time to drink Aam Panna?
It is best to drink in the hot summer months. Especially after coming back from outside, it could be a good refreshing drink to regain the body’s electrolyte balance.
Hello My Name is Dt. Ruksana Azhar and I am a certified dietician and providing online & offline services for Weight Management, PCOS/PCOD Management, Diabetes Management , etc. I have 12+ years of experience in the Apollo Hospital Delhi , Max Super Specialty Hospital Delhi, Lilavati Hospital Mumbai and VLCC healthcare Mumbai. I loves to write healthcare and lifestyle related blog. My favorite part of being a doctor is the opportunity to directly improve the health and wellbeing of my patients and to develop professional and personal relationships with them.
