Health Benefits of Amla

Amla berries are an excellent source of vitamin C, vitamin E, vitamin A, calcium and iron. The antioxidants and vitamins found in amla berries offer several health benefits. Amla’s high concentrations of vitamin C helps in immunity boosting and helps the body recover from illness. Incorporating amla into your diet may improve your overall the health.

                     

Here are some other benefits of amla.

Immunity booster

Amla has high concentration of vitamin C. One 100g of amla berries (about a half cup) provides 300 mg of vitamin C, more than twice the daily recommended value for adults. Amla has antibacterial and anti-inflammatory properties which help the body recover from illness.

Brain Health

Amla berries also include several flavonols, chemicals that have been linked to benefits like improved memory.

Phytonutrients – The antioxidants and phytonutrients in amla can benefit memory by fighting against free radicals, that can attack and damage brain cells. High concentration of Vitamin C in Amla helps your body to produce norepinephrine, a neurotransmitter believed to improve brain function in people with dementia.

Regulates Blood Sugar

The soluble fiber in Amla berries dissolves quickly in body, which helps to slow the rate your body absorbs sugar. This can help reduce blood sugar spikes. Amla also have a positive on blood glucose and lipid counts in people with type 2 diabetes.

Improve Digestion

Amla’s dietary fibre contains supports digestive health by promoting normal bowel movement and preventing constipation. The high level of vitamin C in amla berries helps your body absorb other nutrients, so they may be helpful if you take iron and other mineral supplements.

Vision Health

Amla berries are rich in vitamin A, which is key to improve eye health. Amla contains carotene, which can help enhance vision and lower the risk of age-related macular degeneration.

Amla’s vitamin E & Vitamin C in amla helps Amla’s vitamin C content aids in eyes health by fighting bacteria, which helps your eyes. It to protect your  eyes from conjunctivitis and other infections.

Heart Health

Amla extract helps lower cholesterol, triglycerides, and inflammation. It also helps reduce blood pressure, all of which are risk factors for heart conditions.

Skin Health

The high concentration of Vitamin C in amla stimulates collagen production, enhancing skin elasticity and reducing signs of ageing.

Aids in Weight Loss

Amla boosts metabolism and helps burn fat naturally.Detoxifies the body and prevents bloating.

Nutritional Value in Amla

Amla or Indian gooseberry is a nutritional powerhouse containing essential vitamins, minerals, and other important compounds. This tiny fruit has an impressive nutritional profile that contributes to its numerous health benefits.

• The Vitamin C content in amla ranges from 193 to 720 mg per 100 mg depending on the variety.

• In addition to vitamin C, amla provides other essential nutrients. It contains vitamin E (0.17mg/100g), vitamin C (290-600 mg/100g), vitamin B1 (30 mg/100g). This fruit Amla is also a good source of calcium (25mg/100g) and iron (1mg/100g).

• Amla berries are low in calories and sugar. A half-cup serving of amla contains only 33 calories, less than 1gm of protein and fat, eight gms of carbohydrates, three gms of fibre and no sugar.

• Furthermore, amla is rich in antioxidants including alkaloids, polyphenols, flavonols, flavonoids and alkaloids. These compounds are linked to health benefits, such as improved memory and reduced risk of chronic conditions like diabetes, heart disease and cancer.

Side Effects of Amla

Digestive Issues – Can cause acidity, stomach cramps, or diarrhea due to its high fiber and vitamin C content.

Lower Blood Sugar –May cause hypoglycemia, especially for diabetics on medication.

Increased Bleeding Risk – Has blood-thinning properties, so it should be used with caution if taking anticoagulants.

May Lower Blood Pressure – Could be an issue for people on blood pressure medication.

Allergic Reactions – Rare but possible, including skin rashes or itching.

May Worsen Cold Symptoms – Due to its cooling nature, it can sometimes worsen colds and respiratory issues.

Excess Urination – Being a diuretic, it can increase urination frequency, leading to dehydration.

Moderation is key to avoiding side effects

How to Consume Amla

Amla can be consumed in various ways, depending on your taste and health goals. Here are some popular ways to include it in your diet:

Homemade Amla Juice Recipe

Amla juice is a great way to enjoy the benefits of this superfood. Here’s how you can make it:

Ingredients:

• 5–6 fresh amla (Indian gooseberries)
• 1 cup water
• 1–2 tablespoons honey (optional)
• ½ teaspoon black salt (optional, for taste)
• ½ teaspoon ginger (optional, for extra flavor)
• ½ teaspoon lemon juice (optional, for freshness)

Instructions:

• Wash & Chop Amla – Wash the amla thoroughly, remove the seeds, and chop them into small pieces.
• Blend It – Add chopped amla to a blender with 1 cup of water and blend until smooth.
• Strain the Juice – Using a fine mesh strainer or muslin cloth, strain the juice into a bowl. Press the pulp to extract maximum juice.
• Add Flavors (Optional) – Mix in honey, black salt, ginger, or lemon juice for better taste.
• Serve Fresh – Pour into a glass and enjoy immediately, or refrigerate for up to 2 days.

Tip: You can dilute it with more water if the taste is too strong.

How to Use Amla Juice

• For Hair & Skin: Apply diluted juice to the scalp for strong hair or use as a face toner.
• For Weight Loss: Mix with lemon juice and honey for a metabolism-boosting drink.
• Morning Detox: Drink 30ml amla juice with warm water on an empty stomach.

Homemade amla powder

Ingredients:

• Fresh amla (Indian gooseberry) – as many as needed

Instructions:

• Wash & Dry – Rinse the amla thoroughly and pat them dry with a cloth.

• Cut into Small Pieces – Slice the amla into thin pieces and remove the seeds.

• Drying Process – Spread the pieces on a clean cloth or tray. Keep them under direct sunlight for 4–5 days until they turn crisp and completely dry.

• Grinding – Once dried, grind them in a mixer or blender to a fine powder.

• Storage – Store in an airtight container in a cool, dry place. It stays fresh for up to 6 months.