For centuries, Holi, the vibrant Festival of Colours, has been celebrated across India with great enthusiasm, marked by splashes of colour, joyous gatherings, and the cooling embrace of Thandai—a milk-based drink infused with dry nuts and aromatic spices. Holi, observed on the full moon of the Hindu month of Phalgun, symbolizes the arrival of spring and the victory of good over evil.
The celebrations begin with Holika Dahan, a ceremonial bonfire on the night before the full moon, representing the burning away of negativity. The next day, the streets come alive with people dressed in white, playing with colourful powders, dancing, and revelling in festive cheer.
Table of Contents
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- The Timeless Tradition of Thandai
- Thandai Ingredients
- Nutritional Profile of Thandai
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10 Science-Backed Health Benefits of Thandai
- Boosts Immunity
- Prevents Constipation
- Improves Digestion
- Boosts Energy
- Fights off infections
- Detoxifies the body
- Boosts Hydration
- Reduces Stress
- Prevents Allergies
- Promotes Brain Health
- Conclusion
- Frequently Asked Questions
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The Timeless Tradition of Thandai
No Holi celebration is complete without thandai, whose name originates from the Hindi word thanda, meaning “cool.” This traditional Indian drink, cherished for its refreshing and medicinal properties, is believed to help the body transition from winter to summer. Thandai is deeply rooted in Indian culture, not just as a festive delicacy but also as a symbol of community, harmony, and joy—a drink that transcends societal boundaries on a day when everyone comes together in celebration.
Beyond its festive importance, thandai has evolved into a versatile ingredient in modern cuisine, enhancing desserts like kheer (rice pudding), ice creams, cheesecakes, panna cotta, and even Indian sweets like barfi.
Thandai Ingredients
Thandai is a traditional drink that's made in every home on Holi. It was traditionally made a day in advance and with the entire family. The ingredients were milled on a ‘sil-batta’ (grindstone) that gave it a unique flavour. To make a rich, flavourful and nutritious thandai, the following ingredients are used -
- Almonds
- Cashews
- Pistachios
- Watermelon Seeds
- Muskmelon Seeds
- Poppy Seeds
- Black pepper (Kali Mirch)
- Cardamom (Elaichi)
- Fennel seeds (Saunf)
- Saffron (Kesar)
- Rose Petals
- Milk
Read more on ‘How to make the perfect thandai at home?’.
Nutritional Profile of Thandai
The exact nutritional content of Thandai depends on the ingredients and their proportions. However, a general breakdown of its macronutrient and micronutrient content is as follows:
Macronutrients (Per 200ml serving, approximate values):
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Calories: 180–220 kcal
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Proteins: 5–8g (from milk, almonds, and seeds)
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Fats: 8–12g (healthy fats from nuts and seeds)
- Carbohydrates: 15–25g (natural sugars from milk and almonds)
Micronutrients:
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Vitamin E (from almonds, pistachios, and cashews): Promotes skin health and acts as an antioxidant.
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Vitamin C (from rose petals and saffron): Strengthens immunity and supports skin health.
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Vitamin B-complex (from nuts and seeds): Enhances metabolism and brain function.
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Minerals:
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Calcium & Magnesium (from milk, seeds, and nuts) – Essential for bone health and muscle function.
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Iron (from poppy seeds, almonds, and rose petals) – Helps in red blood cell production and prevents anaemia.
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Zinc (from seeds and nuts) – Supports immunity and wound healing.
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Calcium & Magnesium (from milk, seeds, and nuts) – Essential for bone health and muscle function.
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Antioxidants (from saffron, rose petals, and fennel seeds) – Combat oxidative stress and inflammation.
- Dietary Fiber (from fennel and seeds) – Aids digestion and gut health.
10 Science-Backed Health Benefits of Thandai
1. Boosts Immunity
Thandai contains almonds, cashews, watermelon seeds, saffron, and black pepper, all rich in antioxidants, vitamins, and minerals that strengthen the immune system. Vitamin C (from rose petals) and Zinc (from nuts and seeds) helps combat infections and supports faster recovery. Vitamin C is well-documented for its role in immunity enhancement.
2. Prevents Constipation
The high fibre content in fennel seeds and nuts promotes healthy digestion and prevents constipation by aiding smooth bowel movements. Dietary fibre has been linked to better gut health and improved bowel movement.
3. Improves Digestion
Fennel seeds, poppy seeds, and cardamom in Thandai stimulate digestive enzymes, reduce bloating, and prevent acidity. These ingredients also help soothe the stomach lining and prevent indigestion. Fennel has carminative properties that aid digestion.
4. Boosts Energy
Thandai is packed with healthy fats, proteins, and natural sugars from nuts, milk, and seeds, making it an excellent energy booster. The B-complex vitamins present in nuts and seeds help convert food into energy efficiently. Vitamin B-complex plays a vital role in energy metabolism.
5. Fights Off Infections
Ingredients like black pepper and saffron contain natural antimicrobial properties that help protect against bacterial and viral infections. Black pepper has been studied for its antibacterial properties.
6. Detoxifies the Body
The combination of poppy seeds, fennel, and cardamom helps flush out toxins from the body. These ingredients have mild diuretic properties, aiding in kidney function and detoxification. Fennel and cardamom have been used traditionally for detoxification.
7. Boosts Hydration
Hydration plays a crucial role in temperature regulation and metabolic functions. With its milk base and hydrating ingredients like rose petals and fennel seeds, Thandai keeps the body cool and well-hydrated, especially during hot summer months.
8. Reduces Stress
Saffron, almonds, and rose petals in Thandai have adaptogenic and mood-enhancing properties that help reduce stress and anxiety. Saffron is particularly known for its role in improving mood and reducing symptoms of depression.
9. Prevents Allergies and Common Cold
Thandai’s anti-inflammatory and antimicrobial properties (from black pepper, saffron, and rose petals) help protect against seasonal allergies, sore throats, and common colds. Black pepper has been found to have anti-inflammatory and immune-boosting properties.
10. Promotes Brain Health
The presence of nuts, seeds, and saffron in Thandai contributes to cognitive function, memory enhancement, and neurological health. Almonds and cashews are rich in Vitamin E and Omega-3 fatty acids, which support brain function.
Reference: Research has linked nuts and seeds to cognitive health and reduced risk of neurodegenerative diseases.
Conclusion
Thandai is not just a festive indulgence but a nutrient-rich health drink with numerous benefits, from boosting immunity to improving digestion, reducing stress, and promoting brain health. Its blend of natural ingredients makes it a functional beverage that can be enjoyed beyond special occasions, particularly in warm weather to stay hydrated, energized, and healthy.
By incorporating homemade or preservative-free Thandai into your diet, you can reap its many advantages while enjoying its delicious and refreshing taste.
Also read: Thandai Reimagined: 14 Unique Recipes to Try With Organic Thandai Powder
Frequently Asked Questions
1. Is Thandai good for weight loss?
Thandai contains nuts, seeds, and full-fat milk, which make it nutrient-dense and energy-rich. While it is not specifically a weight-loss drink, it can be included in a balanced diet if consumed in moderation.
Opting for low-fat milk and limiting added sugar can make it a healthier choice for those managing their weight. Also, ingredients like fennel seeds and black pepper aid digestion and metabolism, indirectly supporting weight management.
2. Can we drink Thandai at night?
Yes, thandai can be consumed at night, but it is traditionally enjoyed during the day, especially in warm weather, due to its cooling properties. If taken at night, it is best to have it in moderation, as the presence of nuts and milk can make it heavy on digestion for some individuals.
3. Is drinking Thandai good for health?
Yes, thandai is packed with health benefits, thanks to its nutrient-rich ingredients like almonds, cashews, watermelon seeds, fennel, saffron, and spices. It provides a good balance of healthy fats, proteins, vitamins, and antioxidants, which help with digestion, immunity, hydration, and detoxification. However, its health benefits depend on the ingredients used and their proportions. Choosing natural sweeteners over refined sugar can further enhance its nutritional value.
4. Is Thandai good for acidity?
Thandai can help with acid reflux and acidity due to its cooling and digestive properties. Ingredients like fennel seeds, cardamom, and rose petals soothe the stomach lining and aid digestion. But drinking it with full-fat milk can trigger acidity. So people with acidity can find it best to consume thandai with plant-based alternatives.
5. How much protein is in 1 glass of Thandai?
The protein content in one glass (approximately 250 ml) of thandai varies depending on the ingredients used. A traditional milk-based thandai made with almonds, cashews, and seeds can provide around 6-8 grams of protein per glass, mainly from milk, almonds, and watermelon seeds. Using plant-based milk or altering the nut-to-milk ratio may affect the protein content.