Food & Drink

Summer’s Magical Concoction: Benefits of Aam Panna and How to Make

In the scorching summers’ heat we all are seeking for something to drink which is refreshing and rejuvenating. The most common drink to beat the heat is surely the Aam Panna. Made from raw mangoes, aam panna is surely the drink of the season for many reasons. Today, we are going to unfold the Aam Panna benefits for you so that you can know that you are sipping into a healthy summer drink. 

The Aam Panna benefits includes:

  • Easy to make
  • Easy to digest
  • Full of nutrients
  • Tasty
  • Fat free drink
  • Economical (price effective)
  • Free of preservatives and chemicals
  • Suitable for all ages

Before we go ahead and study the Aam panna benefits first let’s read the nutritional value of raw mangoes, the main component of Aam panna drink : 

Main Component of Aam PannaNutritional Value
Calories per 100ml94kcal
Carbohydrates (total)15 gms
Dietary fiber1.6 gms
Sugars14 gms
Total fat0.4 gms
Vitamin C36.4 mcg (40%)
Vitamin A54 mcg
Vitamin B50.197 mg
Vitamin B60.119 mg
Folate (B9)43 mcg
Rich in minerals likePotassium, Copper, Manganese,
and Iron.

Health benefits of Aam Panna

There are plenty of health benefits of Aam panna which are as follows 

  1. Fights against heat stroke : Aam panna health benefits is commonly centered around this star point, that it beats the heat stroke like sugarcane juice, sweetened lemon water, and coconut water to name a few in the summers. This happens due to the loaded presence of vitamin C , iron and antioxidants which helps in recovering from acute heatwave or heat stroke. In heat stroke, dehydration occurs, in which a significant amount of sodium chloride and other salts are lost. Thus, Aam panna helps in replenishing them during and post heat stroke. Aam panna also has mint in it which acts as a coolant for the body.
  2. Boots Immunity : as raw mangoes are full of vitamins esp C and A along with minerals like folic acid, potassium, copper, etc all act as an immunity booster.
  3. Great for Gut Health : raw mangoes act as a great gut health food because it is rich in fiber and pectin. Aam panna also helps in absorption of Iron. It reduces constipation, improves bowel movements, and aids digestion.
  4. Reduces Inflammation : Mangiferin present in mango and Aam panna, plays a key role in reducing inflammation in the heart, maintaining the cholesterol level, and fighting other heart disorders.
  5. Good for liver Functions : raw green mango improves and aids bile acid secretion. Thus, eliminating harmful microorganisms from the liver. Mangiferin present in raw mangoes acts as a hepatoprotective antioxidant.  Aam panna therefore improves liver functions as well as liver health.
  6. Improves Circulation : raw mangoes are a great source of potassium which is very important for maintaining good heart health and blood pressure.

Benefits of drinking Aam panna

The Vitamin C present in aam panna releases antioxidants that will protect your skin from early skin aging and heavy pigmentation as it would prevent free radicals. Also, it contains Vitamin A and beta-carotene, which will rejuvenate and repair your skin. 

Aam Panna contains Vitamin B6 that helps with the production of hormones which is essential to make the central nervous system act as a neurotransmitter that will help to relax the mind and reduce stress.

Aam panna is good for hair due to the presence of vitamin C and A. Drinking Aam panna is beneficial for your eyes too as it is loaded with vitamin A. 

How to make Aam panna ?

Making Aam panna at home is an easy method and needs only a few ingredients. The list of ingredients are : 

  1. Raw mangoes (4 in number, medium to large size)
  2. Brown sugar or jaggery according to taste 3 tsp
  3. Roasted cumin powder 1 tbsp
  4. Black salt 1 tbsp
  5. Regular white salt ½ tsp
  6. Fresh mint leaves a handful
  7. Water
  8. Ice cubes 2-3
  9. Black pepper powder (a pinch)optional

Procedure and instructions to make Aam panna drink are given step wise below: 

  • First and foremost wash the raw mangoes and boil them for 10-15 mins. Once they cool down a little bit then take out the pulp in a container.
  • Now, put the pulp into a mixer with some water to make a paste.
  • Next step is to take a saucepan and put the raw mango paste in it along with jaggery or brown sugar. Now, cook this paste while continuously stirring it well so that it doesn’t burn. It will take around 2-3 minutes on medium flame. Once the sugar is dissolved nicely, switch off the flame and keep stirring the paste to cool it down a bit.
  • Now, add black salt, salt, and cumin powder to the paste. Here you can add black pepper powder too if you like a tone of some spiciness in your drink.
  • Cool down this paste and you can store it in the fridge for 10-15 days in a glass jar.
  • Whenever u want to drink aam panna drink just take a tall glass, add 10-15 crushed mint leaves with ice in it and then add the 3 tbsp of the aam panna paste in it. Pour chilled water and mix well. You cool refreshing delicious tangy aam panna drink is ready.

Also read: 9 Incredible Raw Mango Benefits You Need To Know

Aam Panna is one of the best drinks in the summer season if you want to keep your health in pristine condition. Drinking it regularly (not more than 3-4 times a week) during summer will provide several health benefits and also help in excellent temperature regulation for the body.

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Sonia Solanki

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Sonia Solanki

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