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Amla – Advantages, Vitamin, Makes use of and Recipes

It has eight occasions extra vitamin C than an orange, twice the antioxidant energy of acai berry, and round 17 occasions that of a pomegranate. The standard Indian gooseberry, generally generally known as amla, actually deserves its superfood standing.

The translucent inexperienced fruit, which derives its identify from the Sanskrit phrase ‘Amlaki’ that means “nectar of life”, can defend us in opposition to numerous illnesses, be it the widespread chilly, most cancers, or infertility. Ayurveda medical doctors declare that amla fruit can assist stability the three doshas (Kapha/vista/pitta) within the physique and get rid of the underlying explanation for many illnesses.

Amla (Indian Gooseberry) Dietary Worth

For adults, a really helpful quantity of every day amla consumption is 75-90 mg per day.

Dietary worth (100 g)

  • Power 58 kilo energy
  • Fiber 3.4%
  • Proteins 0.5%
  • Fats 0.1%
  • Carbohydrates 13.7 g
  • Calcium 50 %
  • Iron 1.2 mg
  • Carotene 9 microgram
  • Thiamine 0.03mg
  • Riboflavin 0.01mg
  • Nicene 0.2mg
  • Vitamin 600mg

If you’re not already satisfied, learn this lengthy checklist of amla’s well being advantages and you’ll know why you must indulge on this bitter deal with every day.

8 Promising Advantages of Amla (Indian Gooseberry)

1. It helps struggle the widespread chilly

The vitamin C in amla is absorbed extra simply by the physique in comparison with store-bought dietary supplements.

 It helps fight the common cold

Combine two teaspoons of amla powder with two teaspoons of honey and have it three to 4 occasions a day for fast aid when you may have a chilly or a cough or eat as soon as every day for everlasting safety.

2. Amla improves eyesight

Research have proven that the carotene in amla improves imaginative and prescient. Each day consumption has additionally been linked to enchancment in total eye well being as amla can scale back cataract issues, intraocular pressure (the strain you’re feeling) in addition to stop reddening, itching, and watering of eyes. The Indian Gooseberry can be wealthy in Vitamin A that lowers the chance of age-related macular degeneration

3. It burns fats

That is the least talked-about but most enjoyable advantage of amla. A protein current in amla helps stop cravings. Amla additionally has a really low carbohydrate and fats content material.

A single serving i.e. (150 g) of amla accommodates 66 energy, 1 gram protein, lower than 1 g of fats and 15 g carbohydrates. Common shoppers say ingesting a glass of amla juice earlier than a meal fills them up and makes them eat much less.

Nutritionists say amla boosts metabolism too, making one shed weight sooner. Amla has excessive fibre content material and acids like tannic which assist relieve constipation and make you look much less bloated.

4. Amla builds immunity

Amla’s antibacterial and astringent properties enhance one’s immune system. A big variety of well being issues together with most cancers are attributable to oxidative injury –when physique cells use oxygen,they go away behind dangerous by-products referred to as free radicals. Contemplating amla is a potent antioxidant agent, it may possibly stop this oxidation and assist in defending the cell.

5. Amla beautifies hair

Amla, like curry leaves, is a confirmed tonic for hair. It has loads of important fatty acids which penetrate deep into the follicles and decelerate greying, prevents dandruff, and strengthens hair follicles.

This tangy fruit has excessive iron and carotene content material, thus boosting hair progress. Amla additionally acts as a pure conditioner providing you with delicate shimmering locks. You possibly can apply amla oil or combine amla powder into henna for a hair pack.

 It beautifies hair

6. Amla improves pores and skin

Amla is the perfect anti-ageing fruit. The Vitamin C and antioxidants current in amla reduces superb strains, wrinkles and provides radiant pores and skin. Ingesting amla juice with honey each morning can provide you blemish-free, wholesome and glowing pores and skin.

7. Amla helps handle continual circumstances

Amla is loaded with chromium which aids in decreasing unhealthy ldl cholesterol and likewise helps stimulate insulin manufacturing, thereby decreasing the blood glucose degree of diabetics. Ingesting amla juice early each morning or when one’s blood strain is raised helps preserve the blood strain degree underneath management, too.

8. It relieves ache

Be it arthritis-related joint aches or painful mouth ulcers, amla can present aid owing to its anti-inflammatory properties.

Amla is used as an analgesic to deal with wounds and analysis says that its extracts are helpful in easing postoperative and neuropathic ache. For ulcers, you merely have to dilute amla juice in half a cup of water and gargle with it.

The best way to Use Amla (Indian Gooseberry)

Ingesting the juice of recent amla is the easiest way to reap the advantages of this fruit. Amla is definitely obtainable from December via April. Nevertheless, in the event you can’t deal with the bitter shot, strive these tasty choices:


Deseed and chop amla into small items. Combine with a bit salt and go away to dry in daylight for a number of days. As soon as it’s utterly dehydrated, retailer in a dry jar for an excellent on-the-go snack.


amla achaar

Make a spicy amla achaar or a candy murabba by soaking amla in sugary water.

Amla Wholesome Recipes

1. Amla chutney


  • Amla 4
  • Corainder leaves 2 tsp
  • Inexperienced chilly 2
  • A small piece of ginger piece
  • Pinch of jeera
  • Pinch of hing
  • Rai (mustard) seeds ¼ tsp
  • Salt to style
  • Oil, 1 tsp


  • Soak gooseberry in sizzling water for 5 minutes and peel pores and skin. Take away seed.
  • Add coriander leaves, inexperienced chilly, ginger, jeera, salt. Put in mixer and make a paste with out water.
  • Warmth oil, add hing-rai. Mood the paste with this, and blend.

Dietary content material (100g serving)

  • Carbohydrates 75.40%
  • Protein 0.40%
  • Fats 0

2. Amla Sabji


  • Amla ¼ kg
  • Onion, finely-chopped 1
  • Ginger-garlic paste 1 tsp
  • Inexperienced chilli paste 2 tsp
  • Rai seeds (mustard) ½ tsp
  • A number of curry leaves (kadipatta)
  • Haldi (turmeric powder) ¼ tsp
  • Purple chilli powder 1 tsp
  • Methi (fenugreek) powder 3 tsp
  • Dhania (coriander) powder 1 tsp
  • Jeera (cumin) powder ¼ tsp
  • A pinch of hing
  • Salt to style
  • Oil as per requirement


  1. Stress prepare dinner amla with a cup of water in a strain cooker for 2 whistles. Open the cooker after strain subsides, take away amla seeds.
  2. Warmth oil in a frying pan. Add hing, rai and kadipatta and let it splutter.
  3. Add ginger-garlic paste, inexperienced chilli paste, onion, and fry for a couple of minutes.
  4. Add the dry masalas and stir on a medium flame.
  5. Add amla, salt and stir properly. When contents are dry, change off range.

Continuously Requested Questions (FAQs)

Q. What number of amla needs to be eaten in a day?

You possibly can have 1-2 amla per day within the type of juice and even uncooked. Nevertheless, it’s at all times really helpful to seek the advice of a health care provider earlier than you begin consuming it. Amla shouldn’t be consumed if you’re pregnant, breastfeeding or have been identified with low blood sugar ranges. 

Q. What are the advantages of consuming amla?

Including amla to your every day food plan is a good way to get most advantages. Amla helps to enhance immunity, aids in weight administration, stop viral infections, is a pure blood air purifier, relieves ache, and so forth. 

Q. Does amla have any uncomfortable side effects?

There are particular features that you must contemplate earlier than together with amla in your every day routine. It could enhance the chance of bleeding dysfunction in folks if you’re already identified with it. It could additionally decrease your blood sugar degree. So, folks with diabetes ought to eat this upon consulting their physician. 

Q. What’s the finest time to eat amla? 

Receive the utmost advantages of amla by having it early within the morning on an empty abdomen. 

Q. Is amla good for weight reduction?

A. Amla accelerates metabolism and lets you burn energy. To begin off your day, drink a glass of amla juice within the morning as a pure detoxifier. 

Q. Who mustn’t eat amla?

A. Pregnant and breastfeeding girls or folks with diabetes ought to keep away from having amla. 

Q. Does amla scale back blood strain?

A. Sure, the antioxidants and excessive potassium content material in Amla helps in decreasing blood strain. Consuming it with one teaspoon of uncooked honey is outstanding for blood strain administration. 

Q. How is amla good for hair?

A. The excessive iron and carotene content material boosts hair progress and strengthens hair.  

Q. Is amla good for fatty liver?

A. The antioxidant properties of Amla make it match for individuals who have fatty liver and a weak digestive system. 

Q. Can we drink amla juice day-after-day?

A. Ingesting Amla juice day-after-day tends to construct your immune system and enhance pores and skin & hair texture. It additionally aids in weight reduction. 

Q. When is the perfect time to drink amla juice?

A. You possibly can have Amla juice within the morning, after waking up. 

Q. Is Amla juice good for pores and skin?

A. The Vitamin C, Vitamin A and antioxidants current in amla purify the blood and makes your pores and skin look radiant. It additionally has quite a few anti-ageing properties.

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