Amla is a round green colored edible fruit which is known for its bitter and sour taste. This small fruit is packed with antioxidants and vitamin C. These nutrients contribute to an array of health benefits. Benefits of amla on skin , hair and various aspects of health have been proven scientifically. let us see these benefits of amla in details .
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Amla is known as gooseberry in English. Amla is known for its therapeutic benefits. It is very popular in the Indian subcontinent. It is known as Amlaki in Bengali, Anvla in Oriya, Nellikai in Malayalam, Kannada and Tamil and Usirikayi in Telugu. According to Hindu Mythology, amla emanated from the drops of amrit and hence the name amla. This theory also states that amla can cure any disease and also help to increase one’s lifespan.
Nutritional Composition of Gooseberries:
Before we see the benefits of amla, let us first take a look at its nutritional composition.
| Amount per 100 Gms of Gooseberries (Source: USDA National Nutrient data base) | ||
| Nutrient | Amount | % Daily Value |
| Calories | 48 | 2.4 |
| Carbohydrates | 10g | 3 |
| Fat | 0.5g | 0.5 |
| Proteins | 1g | – |
| Dietary Fiber | 5g | 18 |
| Calcium | 25mg | 2 |
| Phosphorus | 27mg | 3 |
| Copper | 0.1mg | 4 |
| Potassium | 198mg | 6 |
| Manganese | 0.1mg | 7 |
| Zinc | 0.12mg | 1 |
| Sodium | 1mg | 0 |
| Cholesterol | Nil | 0 |
| Sugar | – | – |
| Magnesium | 10mg | 2 |
| Vitamin A | 290IU | 6 |
| Vitamin B6 | 0.1mg | 4 |
| Vitamin C | 478mg | 800 |
| Thiamin | – | 3 |
| Riboflavin | – | 2 |
| Niacin | 0.3mg | 1 |
| Water | 86g | – |
| Vitamin E | 2450mg | 1225 |
| Iron | 0.9mg | 6 |
*Percent Daily Values are based on a 2,000 calorie reference diet. Your daily values may be higher or lower based on your individual calorie needs.
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Benefits of Amla (Gooseberry)
Amla or gooseberry is famous for its health benefits. Amla does wonders to your skin and hair. Various Indian hair products contain gooseberry extracts. In fact, consuming amla in any form on a regular basis is very beneficial for your health, skin and hair. Not only does it energize you, amla also helps to build your immunity and preserves your youth. Let us see these benefits of amla in details.
Benefits of Amla for skin –
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Amla is a very rich source of Vitamin A, which helps to increase the production of collagen in the body. Collagen is the protein that helps to maintain the elasticity of skin. One glass of amla juice a day can do wonders for your skin. There are many other benefits of amla juice. It helps to diminish wrinkles and fine lines. Apart from making the skin tight; it also helps to bring a healthy glow on your face and get rid of acne and pimples.
Amla also helps in achieving fairness. It lighten the complexion, treat pigmentation, exfoliate the skin and tighten the pores of the skin. The healing powers of amla help to repair the damaged tissues and fade away the acne scars. This helps to make your skin look youthful again. The biggest advantage of using amla is that it is suitable or all skin types.
Benefits of Amla for hair
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Your hair can benefit multi fold if you include amla in your diet. Loaded with Vitamin C, amla helps to make your hair shiny and lustrous. Applying a paste of amla powder and water to your hair can work as a wonderful conditioner and also help to get rid of dandruff and lice. It also helps to prevent graying of hair. An amla oil massage once a week is a great way to make your hair get the maximum benefits of amla. If you mix amla powder with mehndi and apply it on your hair, your natural hair color gets enhanced.
Amla along with shikakai can be used as a shampoo. This mixture helps to cleanse and nourish the hair from the root to the tip. It is advisable to eat raw amla or amla candy since it helps to reduce hair fall and strengthen the roots.
Benefits of Amla for health –
There are countless benefits of amla for health. Be it any form, candy, murabba or juice, this little green ball is no less than a small wonder.
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Helps to treat Gastric Problems
Amla juice is an effective way to treat various gastric problems such as piles, constipation, dysentery, diarrhea, inflammation in the abdomen and peptic ulcers. It helps to regulate the bowel movement and facilitates the healthy functioning of the liver. It helps to prevent acidity and inflammation.
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Amla Helps to Purify Blood
Amla can also be consumed in the form of a murabba. Amla helps to purify the blood and remove the toxins from the blood. If consumed regularly, it can also help to boost the levels of hemoglobin in the blood and increase your red blood cell count! Amla helps you to maintain a healthy urinary system.
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Amla Helps to control Diabetes
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Amla also helps to keep your diabetes under control. Individuals with high blood sugar levels must include amla in their diet in some or the other form. Just one glass of amla juice a day or amla powder taken with water can help to regulate the metabolism of carbohydrates in the body and thus make the body respond to insulin in a much better way.
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Amla Keeps your heart healthy
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Heart patients can also benefit from this fantastic fruit. Amla juice helps to strengthen the muscles of the heart and keep heart problems at bay. It helps to prevent accumulation of plaque in the arteries of the heart. It helps to reduce the bad cholesterol in the blood and thus minimize the risk of heart attack. By reducing the cholesterol level, amla reduces the risk of gall stone formation.
- Helps to burn fat
If you are obese, then amla juice can help you to lose weight! Yes, that’s true. Amla helps to increase the protein levels in your body and thus helps in the reduction of unwanted fat. It also helps to maintain a healthy nitrogen balance.
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Improves Memory
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This multi-faceted fruit also helps to improve your memory and also helps to treat stress.
A word of caution
By now, you know that there are innumerous health benefits of amla but you need to consume it only in moderation. Owing to the high Vitamin C content of this fruit, this citrus fruit is extremely sour and can cause a sore throat. It is advisable to dilute the amla juice with water or by adding a teaspoon of honey in order to reduce the sour taste.
Dr Guru
April 28, 2019 at 11:59 pmIs it good to have commercially available amla juice like patanjali or baidyanath or have freshly made amla juice.
If freshly made amla juice is to be consumed, how many times in the week it should be consumed.
Is amla chyavanaprash or candies ok if it’s used everyday. Please suggest which brand is ok.
Payal Banka
April 29, 2019 at 12:05 pmHi ,
freshly made juices are any day better than having bottle amla juice. The basic amla consumption will depend upon which benefit you want to use it for. for ex – if you want to use amla for its vit c and antioxidative properties , then its best to eat fresh amla . as Vit c is lost in cooking chawanprash and in making candies. so its best to just make fresh juice and have .
Rajpreetkaur
February 2, 2018 at 11:15 amI regularly eat one amla.murabba in evening is this enough me to increase hemoglobin and increase hair growth as my hemoglobin is 6 %
Payal Banka
February 4, 2018 at 5:33 pmHi Raj,
along with amla , there are a few more things you should do .
1] eat organ meats if you are a non – vegetarian
2] apple, pomogranate and beetroot , all in same quantity , mixed together have 2 times a day
3] mix groundnut or roasted bengal gram dal with jaggery and have
sreelatha kota
March 4, 2017 at 5:22 pmmy skin was yellow but due to sun radiation it became reddish and dull. can i take amla on empty stomach? but in how many days it glows the skin reply please because i am not looking good with this type of skin tone.
Payal Banka
April 21, 2017 at 1:52 amplease check with the dermatologist .. this is not normal
roopa n
February 5, 2016 at 10:11 pmHi, My mother takes long and short acting insulin in addition to tablets for diabetes. She also has Hypertension, edema and asthma. can she drink amla juice daily ?
Payal Banka
February 7, 2016 at 9:49 pmHi Roopa ,
yes she can . But before she does , please check if she also takes any mediocation for acidity along with it. as too many medicine already cause acidity , in such a case amla juice will react . Also if here asthama is very bad , its better to avoid amla juice during episodes or climate based.
RANZITHH.R
January 22, 2016 at 11:12 amI Regularly eat AMLA candies (patanjali product) is it enough or i should drink amla juce?
Payal Banka
February 4, 2016 at 7:17 pmamla juice , freshly made will benefit more than amla candies.