12 Health Benefits of Amla

Did you know that a small, tangy fruit could revolutionize your health? Amla, also known as Indian gooseberry, has had an influence on wellness for centuries. This powerhouse of nutrition packs a punch when it comes to health benefits. From boosting immunity to promoting lustrous hair, amla has earned its reputation as a superfood in traditional medicine systems.

Amla's benefits are numerous and far-reaching. This article explores the top 12 advantages of amla for your health and wellness. We'll delve into the nutritional value of this remarkable fruit and discuss its various uses. Additionally, we'll examine potential side effects to consider. 

Nutrition Value in Amla

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

• A 100-gm serving of fresh amla berries contains as much vitamin C as 20 oranges, making it an exceptional source of this vital nutrient. The vitamin C content in amla ranges from 193 to 720 mg per 100 gms, depending on the variety. Comparatively, amla juice can have a higher vitamin C content than many other fruits, including apples, limes, pomegranates, and certain types of grapes.
• Amla is also rich in carbohydrates, accounting for more than 70% of its dry weight. Fibre is another significant component, ranging from 7.2 to 16.5 gms per 100 gms of dry weight. 
• The fruit contains moderate amounts of protein (2.0-4.5 g/100g), minerals such as iron, calcium, and phosphorous (2.1-3.1 g/100g), and a small amount of fat (0.2-0.6 g/100g).
• In addition to vitamin C, amla provides other essential nutrients. It contains vitamin A (290 IU), vitamin B1 (30 mg/100g), and vitamin E (0.17 mg/100g). The fruit is also a good source of calcium (25 mg/100g) and iron (1 mg/100g).
• Amla berries are low in calories and sugar, making them ideal for nutritious snacks and meals. A half-cup serving of amla berries contains only 33 calories, less than 1 gm of protein and fat, eight gms of carbohydrates, three gms of fibre, and no sugar.
• Furthermore, amla is rich in antioxidants, including flavonols, polyphenols, alkaloids, and flavonoids. These compounds are linked to health benefits, such as improved memory and reduced risk of chronic conditions like heart disease, diabetes, and cancer.

12 Health Benefits of Amla

This small green fruit packs a nutritional powerhouse and offers numerous benefits. Here are 12 key advantages of eating amla:

1. Boosts Immunity: Amla is one of the richest sources of vitamin C, containing 600-700 mg per fruit. This high vitamin C content enhances immune cell function, helping the body fight infections & illnesses.
2. Supports Heart Health: Amla extract helps lower cholesterol, triglycerides, and inflammation levels. It also helps reduce blood pressure, all of which are risk factors for heart conditions.
3. Promotes Skin Health: The high concentration of vitamin C in amla stimulates collagen production, enhancing skin elasticity and reducing signs of ageing. Regular consumption can lead to brighter, firmer skin.
4. Aids Digestion: Amla's dietary fibre content supports digestive health by promoting normal bowel movements & preventing constipation.
5. Supports Liver Function: Studies suggest that amla has hepatoprotective qualities, potentially shielding the liver from damage and improving its overall function.
6. Gooseberry Uses for Hair: Amla is often used in hair care products to strengthen hair, reduce hair loss, and improve overall scalp health.
7. Regulates Blood Sugar: Amla may have a hypoglycemic effect. This aids in regulating blood sugar levels, which can benefit people with diabetes.
8. Supports Kidney Health: Studies have shown that amla extract can help protect against kidney damage and maintain kidney function.
9. Aids in Weight Management: The fibre in amla promotes a feeling of fullness, which may help reduce overall calorie intake.
10. Vision Health: Amla contains carotene, which can help enhance vision & lower the risk of age-related macular degeneration.
11. Anti-inflammatory Properties: Amla's natural anti-inflammatory compounds help diminish inflammation and alleviate pain related to inflammatory conditions like arthritis.
12. Enhance Brain Functioning: The antioxidants in amla help in improving memory and cognitive function by protecting the brain from oxidative damage.

Uses of Amla

Here are some common uses of amla:

• Dietary Supplement: It's an abundant source of vitamin C, with 100g of amla containing around 700mg of this essential nutrient.People often consume raw amla or its juice to boost immunity and improve overall health.
• Ayurvedic Medicine: Amla has been a staple in Ayurvedic practices for over a thousand years. It's a key ingredient in Chyawanprash, a popular Ayurvedic tonic consumed to build immunity against colds, coughs, and other infections.
• Culinary Uses: Amla is used to make chutneys, raitas, pickles, and subzis. Some people add it to dals and rice or use it to prepare rasam.
• Juices and Smoothies: One of the easiest ways to include amla into your diet is by juicing it. You can have it with other fruits or vegetables to create nutritious drinks.
• Natural Remedy: Amla is used to address various health concerns. It's believed to help manage diabetes, control blood pressure, aid digestion, and support liver function.

Side Effects of Amla

While amla has numerous health benefits, it's essential to understand its potential side effects. Consuming amla in moderation is generally safe, but excessive intake can lead to various issues.

• Digestive problems can occur due to amla's high fibre content. Some people may experience bloating, stomach aches, or diarrhoea when consuming too much amla. In rare cases, excessive fibre intake might cause constipation or discomfort in the colon.
• Amla can affect blood sugar levels. For individuals with diabetes or those taking anti-diabetic medications, amla might lower blood sugar too much. This can be dangerous, especially if not monitored carefully.
• People with low blood pressure should be cautious when consuming amla. It can lower blood pressure, which could be problematic for hypotension patients.
• Amla's acidic nature may trigger acidity and irritate the stomach, particularly in individuals with hyperacidity problems.
• Excessive amla consumption can lead to dehydration due to its diuretic properties. This can cause skin dryness and potentially contribute to premature ageing if not balanced with adequate water intake.
• Surprisingly, too much amla can negatively impact hair health. It may promote scalp dryness, hair fall, itchiness, and dandruff.

Limiting consumption to one or two amlas per day is advisable to avoid these side effects. 

Conclusion

Amla has a truly remarkable influence on health and well-being. This small but mighty fruit packs a nutritional punch, offering many benefits, from boosting immunity to supporting heart health. 

While amla is safe when consumed in moderation, it's essential to be aware of potential side effects. To get the most out of this superfood, stick to the recommended amounts and consult a doctor or dietician if you have any concerns. 

Dt. Sushma
Dietician and Nutrition