Amla, also called Indian Gooseberry, is an extremely sour and bitter fruit but has roaring health benefits. Scientifically named as ‘Emblica officinalis’, it is a light green coloured round shaped fruit. For years, Ayurveda in India has promoted the use of Amla as a cure to many diseases as it helps to balance the 3 doshas – Kapha , Pitta and Vista. The 4 types of Amla available in India are Banarasi, Chakaiya, Francis and Wild Himalayan. Find out more about these Varieties of Amla.
![Amla Juice Recipe, Vitamin C Rich]()
Amla Juice Recipe, Vitamin C Rich
15 Health Benefits from Amla
1. Promote overall health
2. Boost vitamin C
3. Improve Immunity
4. Forms protective shield against infections
5. Reduce Inflammation
6. Scavenge free radicals
7. Safeguard against cancer
8. Amla protects against heart disease
9. Promotes brain health
10. Bestow radiant skin
11. Stock up on Fiber
12. Prevent constipation
13. Reduce cholesterol levels
14. Manage diabetes
15. Promote liver health
The beauty or Amla lies in its attractive light green colour, while the wealth of Amla lies in its ANTIOXIDANTS.
What are antioxidants? Let’s look at them first.
They are compounds which have been titled as ‘superfood’. Amla is one such antioxidant rich fruit. The main antioxidants in Amla are:
• Vitamin C
• Polyphenols
• Flavonoids like quercetin and gallic acid.
![Amla Rice, Gooseberry Rice]()
Amla Rice, Gooseberry Rice
Benefits of these antioxidants from Amla include…
• Reducing Inflammation & Free Radical Scavenging : Amla has a whopping amount of Vitamin C, more than any other fruit you can name. One amla is enough to fulfill 450% of your days requirement. It helps fight infections like cold and cough and combat free radicals. Free radicals are formed in the body as a by-product of metabolism. Additionally their level rises with pollution, stress, alcohol and smoking. These free radicals are responsible for cell damage of various organs.
![Amla Sabji, Indian Gooseberry Accompaniment]()
Amla Sabji, Indian Gooseberry Accompaniment
Antioxidants from amla have a major role in neutralizing these free radicals and reducing the inflammation in our body. This, in turn, strengthens our immune system and protects us against fearsome diseases like cancer, heart disease, diabetes, stroke, brain disorders, liver disorders and so on… In fact some research has also proved that the extremely high vitamin C content of amla can help even after they oxidative damage to cells have occurred. Thus amla forms a very crucial part of a Cancer Diet to fight the existing cancer cells.
![Fruit Chaat, Indian Fruit Chaat Recipe]()
Fruit Chaat, Indian Fruit Chaat Recipe
• Skin Health : As amla provides protection to cells of different body organs and maintain their health, it does so for the skin also – the largest organ of human body. The more the damage to skin cells, the more easily you will notice symptoms like dry skin, early ageing and wrinkles. If you check the beauty products you have on your shelf, many of them will have amla (Indain Gooseberries) or other berries like Strawberry or Blueberry as their major ingredients. This is because the antioxidants from berries improve the skin cell health and also protect it from harmful UV rays, which are also a threat to skin.
![Amla Chutney, Gooseberry Spicy Chutney]()
Amla Chutney, Gooseberry Spicy Chutney
Amla not only sets the body off the free radical damage, but the vitamin C in it is a way of increasing collagen production in the body too. This is required for smoothness and elasticity of the skin. If the collagen is less, you may fall prey to loose skin and wrinkles. So for a radiant and youthful skin, add on amla to your list of healthy foods –even twice or thrice a week will be a healthy move.
Another important nutrient that draws attention in Amla is FIBER. This is one of the key nutrients which has multiple health benefits to its credit as well. Fiber is called the ‘broom’ of the digestive system. It acts as a natural laxative which binds the stools, facilitates easy movement of bowels and keeps the gut healthy. Thus constipation can easily be confronted with amla.
![Amla Ginger Juice]()
Amla Ginger Juice
Further fiber also aids in maintaining blood sugar and blood cholesterol levels within a normal range. Thus they benefit a pre-existing diabetic or heart disease too.
Nutritive Information for Amla (Indian Gooseberry) :
1 amla is about 35 grams
RDA stands for Recommended Daily Allowance.
Energy - 17 calories
Protein – 0.2 g
Carbohydrate – 4.1 g
Fat – 0.03 g
Fiber – 1 g
Vitamins:
180 mg of Vitamin C = 450% of RDA (about 40 mg)
See full nutritional details of amla in Amla glossary click here.