Commonly known as amla, it is the humble Indian gooseberry which truly deserves its superfood status.This fruit has eight times more vitamin C than an orange, two times the antioxidant power of acai berry and around 17 times thepower of a pomegranate. It is translucent green in colorand derives its name from the Sanskrit word ‘Amlaki’ that can protect us against countless health related problems. If you are suffering from a common cold, infertility or cancer, eating amla on a regular basis can help you in many ways. Also, it is claimed that amla helps balance the three doshas (Kapha/vata/pitta) in the body and eliminates many diseases.

How to use amla in your diet?

  1. Fruit – Eat the fruit raw and fresh and if you cannot eat it directly, slice the fruit and have it with some sprinkled salt.
  2. Juice – Drinking fresh amla juice is the best way to get this fruit benefits. Amla is easily available in the market and juice is the perfect and convenient way to add the fruit to your daily diet.Have them and enjoy tasty juice with a number of health benefits. 
  3. Dried – Chop amla into small pieces and mix with a little salt. Leave to dry in sunlight for a few days. When it is completely dehydrated, just store in a dry jar and enjoy amla as snacks.Consume this dried fruit as a healthy digestive.
  4. Pickle – Have pieces of amla and make a spicy amla achaar or a sweet murabba by soaking them in sugary water.
  5. Oil – Amla or the Indian gooseberry oil is very beneficial for you. If you massage the hair and scalp, it makes the hair smooth and shiny. Also, it will help you to get rid of the scalp issues such as dandruff, dryness and itchiness.

What is the nutrition profile of the Indian gooseberry/Amla?

Amla is a very good source of vitamin C which is fully packed with fiber and antioxidants. Also, it consists of other vital nutrients likefolate, calcium, phosphorus and magnesium. Following is the nutrition value of 100 grams of the fruit:

  • Calories – 44       
  • Carbohydrates – 10.2g   
  • Fiber – 4.3g         
  • Total Fat – 0.6g
  • Omega 3 fatty acid – 46mg           
  • Omega 6 fatty acid – 271mg        
  • Vitamin A – 290 IU           
  • Vitamin C – 27.7mg         
  • Calcium                – 25mg
  • Iron – 0.3mg       
  • Magnesium – 10mg        
  • Phosphorus – 27mg        
  • Potassium – 198mg         
  • Folate – 6mcg

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Major health benefits of amla

Here is a list of amla’s health benefits:

  • Improves eyesight –The carotene present in amla improves vision. If you consume amla on a daily basis then it will improve your overall eye health. Amla is one of the best sources to reduce cataract problems and intraocular tension. Also, amla prevents itching, reddening and eyes watering.
  • Fights the common cold–Daily consumption of amla helps you for fighting the common cold.The vitamin C in amla is absorbed quite easily by the body. For an instant relief of cold, just mix two teaspoons of amla powder with honey and consume it three to four times a day. It will help you in getting quick relief when you have a cold or cough.
  • Builds immunity – The antibacterial and astringent properties of amla boost one’s immune system. Considering amla on a daily basis helps you in decreasing the effects of cancer. Since amla is a potent antioxidant agent, it can prevent and repair the damage.
  • Manages chronic conditions – Loaded with chromium, amla is famous for reducing bad cholesterol and stimulating insulin production. In turn, it reduces the blood glucose level of diabetics. Consuming amla juice early every morning keeps the blood pressure level under control.
  • Burns fat –There is a specific protein present in amla which helps prevent cravings. It is suggested to consume a glass of amla juice before a meal regularly. It is said that amla boosts metabolism thus, making one shed weight faster. With high fiber content and acids like tannic, amla relieves constipation and makes you look less bloated.
  • Relieves pain – Amla providesthe best remedy for arthritis-related joint aches or painful mouth ulcers. Due to its anti-inflammatory properties, amla is the best thing that you can consider.Dilute amla juice in half a cup of water and gargle with it for treating ulcers.
  • Beautifies hair – Amla is a tonic for hair as it slows down graying, strengthens hair follicles, prevents dandruff and increases blood circulation to the scalp. It is considered as a boon for improving hair growth and also, acts as a natural conditioner. It is suggested to apply amla oil or mix amla powder into henna as a hair pack.
  • Improves skin – Amla is considered as the best anti-aging fruit and drinking amla juice assures you blemish-free, glowing and healthy skin.

Read: Jeera Water: Benefits and Side Effects

What happens if you eat too many amla?

  • Amla is an excellent source of vitamin C and fiber but its consumption in large quantities may cause acidity and constipation.
  • Being a natural coolant, amla is known to increase symptoms of cold.
  • Amla is highly rich in potassium so people with kidney problems or high blood pressure must consume it in limits.

What Is The Right Time To Eat Amla?

The best time to consume amla is early morning. Amla is very beneficial in cleansing the colon and removing excess toxins from the body. It is rich source of natural Vitamin C and calcium and is known to be effective against dandruff and other skin related problems.

Does vitamin C get destroyed while boiling amla?

Vitamin C is present in amla in much quantity as per the nutritional point of views. The vitamins present in amla do not get destroyed by boiling, heating or exposing it into the sun rays. It is being dried up to change its form and consume it easily.

How Can I Eat Amla Daily?

You can take amla juice empty stomach in the early morning and it will help in weight loss and also boost your immunity. Also, you can consume amla by making a variant at home. Simply chop amla into pieces and sprinkle some salt and pepper on it. Take both forms of amla daily and feel positive changes in your health.

Who should avoid eating amla?

People suffering from hyperacidity should avoid taking amla regularly. We all know Amla is a rich source of Vitamin C and it makes the fruit acidic in nature. If you consume amla regularly then it can trigger acidity in your body so if you are sensitive to such foods then it is suggested to avoid eating amla.

How Amla Affects Liver?

Eating amla is very beneficial to keep the liver healthy. It helps flushing out body toxins and keeps the liver healthy. Along with this, amla also reduces hyperlipidemia and metabolic syndrome. Doctors suggest regular intake of amla for people with fatty liver.

What are the side effects of taking amla in an excess quantity?

We have mentioned a few side-effects of amla:

  1. Trigger hyperacidity
  2. Constipation
  3. Heart ailments
  4. Allergy

Conclusion –

The Indian gooseberry or amla has been a popular ingredient in most Ayurvedic medicines and formulations. Consume amla on a daily basis and get the benefits right from promoting hair health to aid diabetes treatment.