Nutritional Benefits of Aam Panna

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Health Benefits Of Aam Panna
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What is Aam Panna?
Aam Panna is a traditional Indian summer beverage
made from raw green mangoes. The mangoes are
boiled or roasted to extract their pulp, which is
then blended with sugar, salt, spices like
roasted cumin powder, mint leaves, and water to
create a tangy and refreshing drink. Aam Panna is
known for its sweet and sour taste, and it is
often enjoyed chilled as a natural coolant during
hot weather. In addition to being a refreshing
thirst-quencher, Aam Panna is also valued for its
nutritional benefits, including its high vitamin
C content and digestive properties
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Rukhsana Azhar Healthy Diet Specialist
Aam Panna recipes
There is more than one way of preparing aam panna
drinks, which differs from one state to another.

1. At first, the raw mangoes are washed adequately
   under running tap water.
2. Then, they are cooked in a pressure cooker or a
   saucepan with water until the mangoes become soft
   and mushy.
3. Then, the mangoes were taken out and left to cool
   down.
4. When bearable to touch, the skin is removed, and
   the pulp is mashed with sugar, different Indian
   spices, and salt.
5. Then, this mixture is again added to the cooker
   and appropriately mixed with spices under low
   heat.

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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.

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Rukhsana Azhar Healthy Diet Specialist
Aam Panna syrup recipe
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.

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• 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 12.
• 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.

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Rukhsana Azhar Healthy Diet Specialist
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.
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Rukhsana Azhar Healthy Diet Specialist
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.

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• 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.

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Rukhsana Azhar Healthy Diet Specialist
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