Health Benefits of Indian Gooseberry ‘Amla’

The Indian gooseberry, also referred to as amla or amalaki, is a sour, nutritious fruit that is popular for its high vitamin C content and the related health benefits. 

Amla berries are bitter; their benefits can be enhanced by mixing them with other ingredients. This nutritious fruit is rich with nutrients, minerals, and vitamins hence, it has several health benefits.


Nutritional Value

The Indian gooseberry is a very nutritional fruit. It has high contents of fiber, Vitamin C, and Vitamin E. It also contains carbohydrates, cholesterol, protein, niacin, folates, thiamin, pantothenic acid, vitamin A, calcium, sodium, copper, potassium,  zinc, iron, phosphorus, etc. 

100 gms of amla contains 48 calories, 10 gm carbohydrate, 1 gm protein, 5 gm fiber, 0.5 g fats, 25 mg calcium, 10 mg magnesium, 478 mg vitamin C, etc.


Possible Health Benefits of Amla…

1/7. Boosts immunity

1. Amla is loaded with high amounts of Vitamin C thus, making it an immunity booster. The tannin and polyphenol content of amla boosts the immunity.

2. The anti-viral properties of amla enhance the immune response of the body.

3. The vitamins and antioxidants present in amla restrict the damage caused by free radicals thus, strengthening the immune system.

4. The antibacterial properties of amla wards off the bacteria and infections.


2/7. Controls Diabetes

1. The chromium content of Indian Gooseberry stimulates insulin secretion, thus decreasing blood sugar in diabetes.

2. The soluble fiber present in amla dissolves rapidly in the body thus, reduces the rate absorption of sugar which decreases blood sugar spikes.


3/7. Beneficial in hair care

1. The presence of essential fatty acids in Amla strengthens the hair follicles offering strength and lustre to the hair. 

2. It acts as an excellent conditioner for dry and rough hair. Hair loss and baldness can be prevented by amla due to its high contents of iron, carotene, and antioxidants.  

3. The presence of antioxidants and vitamin C in the Indian Gooseberry prevents premature greying of hair. 

4. Accumulation of dandruff is prevented due to its Vitamin C content. It limits numerous hair conditions such as frizzy hair, hair loss, and split ends.


4/7. Promotes Eye Health

1. The carotene content of amla improves vision.

2. The high content of vitamin A in amla is good for enhancing eyesight.

3. Vitamin A and carotene reduces the risk of night blindness and macular degeneration.

4. The vitamin C of Indian gooseberry fights bacteria and guards the eye against conjunctivitis and other eye infections.

5. Regular intake of amla decreases cataract, intraocular eye pressure, and prevents itching, watering, and reddening of eyes.


5/7. Promotes Gut Health

1. The high content of fibre in amla adds bulk to the stool and promotes smooth digestion thus, reducing the chances of constipation.

2. The soluble fiber can bulk up loose stools and decrease diarrhea.

3. The strong cooling and laxative properties of amla help in relieving diarrhea and dysentery.

4. The anti-inflammatory properties of awla help to treat hyperacidity and prevent stomach ulcers.

5. The high vitamin C found in Amla aids the absorption of nutrients and other mineral supplements. 


6/7. Improves respiratory health

1. Amla helps fight against various respiratory conditions due to the presence of Vitamin C. 

2. It soothes inflammation and addresses the underlying infections of the respiratory tracts. It lowers the risk of allergic asthma, blocked chest, chronic cough, tuberculosis, and complications of asthma and bronchitis.

3. The anti-viral properties of amla enhance the immune response of the body thus, it is beneficial in curing sore throat and cold. 

4. It also aids in the smooth functioning of the respiratory system.


7/7. Other possible benefits

Amla or the Indian Gooseberry also offers few other health benefits namely, relieves stress, cures insomnia, treats infections, promotes bone health, prevents dementia and Alzheimer’s, prevents gallbladder stones, helps in weight loss, improves cardiovascular health, promotes digestion, lowers the risk of cancer, heals mouth ulcers.

Amla also helps reduce arthritis pain,  cures constipation, protect the liver, improve eye-sight, lower the risk of cataract, increase skin glow, reduces skin irritation, heal pimples, prevent and reduce pigmentation, relieve acidity, improve calcium absorption and manage diabetes. 

Indian gooseberry or amla, is arguably the most important medicinal plant in the Indian traditional system of medicine, the Ayurveda.


How to use Amla in the Diet?

There are several different ways in which amla can be included in the diet. Some of them are as follows:

  • The Oil.
  • Chutney.
  • The Juice.
  • Amla candy.
  • Amla pickle.
  • Amla Murabba.
  • Dried Fruit Powder.
  • As raw and fresh fruit. 
  • Dried Fruitas snacks and candies

How to make Amla Pickle?

Take 150 gms of amla, wash them, and dry them. 

Make a few random incisions with a knife in the amla. Take 2 tsp of mustard and 1 pinch of methi seeds in a small blender jar and make a fine powder.

Partially cook the amla by frying it till they turn light golden. 

Add 1 clove garlic minced and switch off the heat. Allow it to cool a bit.

When still hot, add 1 teaspoon salt, 4 tablespoons oil, 3 to 4 teaspoons red chilli powder, and ¼ teaspoon turmeric.

On cooling, squeeze lemon juice. Mix it well. Store in a glass jar. Rest it for a minimum of 2 to 3 days before using it.


How to make Amla Juice at home?

Take 5 plump Indian gooseberries and chop them into small pieces. Discard the seeds.

Put the pieces into the blender and make a paste by adding little water.

Dilute the paste into the water and 2 tbsp honey. Add ¼ tsp of salt and stir well.

Serve chilled. 

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