It contains eight times more vitamin C than an orange, twice the antioxidant power of the acai berry and almost 17 times more than pomegranate. The humble Indian gooseberry, commonly known as amla, really deserves its superfood status.

The translucent green fruit, whose name is derived from the Sanskrit word ‘amalaki’, meaning “nectar of life”, can protect us from countless ailments, be it the common cold, cancer or infertility. Ayurveda doctors claim that amla fruit can help balance the three doshas (kapha/vista/pitta) in the body and eliminate the underlying cause of many diseases.

personnel (Indian gooseberry) nutritional value

For adults, the recommended amount of daily amla consumption is 75-90 mg per day.

Nutritional Value (100 g)

  • energy 58 kcal
  • fiber 3.4%
  • protein 0.5%
  • thick 0.1%
  • Carbohydrate 13.7 grams
  • calcium 50%
  • Iron 1.2 mg
  • carotene 9 micrograms
  • thiamine 0.03mg
  • riboflavin 0.01mg
  • Nicene 0.2 mg
  • Vitamins 600 mg

If you are not already convinced, read this long list of health benefits of amla and you will know why you should be consuming this citrus remedy daily.

8 Promising Benefits of Amla (Indian Gooseberry)

1. It Helps Fight Common Cold

Vitamin C present in amla is more easily absorbed by the body as compared to store-bought supplements.

    It helps in fighting the common cold

Taking two spoons of Amla powder mixed with two spoons of honey three to four times a day provides instant relief in cold or cough or consume it once daily for permanent protection.

2. Amla improves eyesight

Studies have shown that the carotene present in amla improves vision. Daily consumption has also been linked to an improvement in overall eye health as amla can reduce glaucoma problems, intraocular tension (the pressure you feel) as well as prevent redness, itching and watering of the eyes. Indian gooseberry is also rich in Vitamin A which reduces the risk of age-related macular degeneration.

3. It Burns Fat

This is the least talked about but most exciting benefit of amla. A protein present in amla helps in curbing cravings. The amount of carbohydrates and fats in amla is also very less.

A single serving (150 grams) of amla contains 66 calories, 1 gram of protein, less than 1 gram of fat and 15 grams of carbohydrates. Regular consumers say that drinking a glass of amla juice before meals fills them up and makes them eat less.

Nutritionists say that amla also increases metabolism, which leads to rapid weight loss. Amla has high fiber content and tannic-like acids which help in relieving constipation and make you look less bloated.

4. Amla builds immunity

The antibacterial and astringent properties of amla boost one’s immune system. A significant number of health problems, including cancer, are caused by oxidative damage – when the body’s cells use up oxygen, they release harmful by-products called free radicals. Considering amla to be a powerful antioxidant agent, it can prevent this oxidation and help protect the cell.

5. Amla Makes Hair Beautiful

Amla, like curry leaves, is a proven tonic for hair. It contains a lot of essential fatty acids that penetrate deep into the follicles.and slows graying, prevents dandruff, and strengthens hair follicles.

This citrus fruit is high in iron and carotene, which promote hair growth. Amla also acts as a natural conditioner to give you soft, shimmering locks. For hair pack, you can apply amla oil or add amla powder to henna.

    it beautifies the hair

6. Amla Improves Skin

Amla is the best anti-aging fruit. Vitamin C and antioxidants present in amla reduce fine lines, wrinkles and provide glowing skin. By drinking amla juice with honey every morning, you can get blemish-free, healthy and glowing skin.

7. Amla Helps Manage Chronic Conditions

Amla is loaded with chromium which aids in lowering bad cholesterol and also helps in stimulating insulin production, thereby lowering the blood sugar levels of diabetics. Drinking amla juice early every morning or when one’s blood pressure increases, it also helps in keeping the blood pressure level under control.

8. It Relieves Pain

Be it joint pain related to arthritis or pain in mouth ulcers, amla can provide relief due to its anti-inflammatory properties.

Amla is used as an analgesic to treat wounds and Research Its extracts are said to be useful in reducing postoperative and neuropathic pain, For ulcers, all you have to do is dissolve amla juice in half a cup of water and gargle with it.

How to use Amla (Indian Gooseberry)

Drinking fresh amla juice is the best way to reap the benefits of this fruit. Amla is easily available from December to April. However, if you can’t handle the sourdough shot, try these tasty alternatives:


Seed the gooseberry and cut it into small pieces. Add a little salt and leave it to dry in the sun for a few days. Once it’s completely dehydrated, store in a dry jar for a perfect on-the-go snack.


Amla Achari

make spicy amla Pickle or a dessert marmalade Soaking gooseberry in sweet water

amla healthy recipe

1. Amla Chutney


  • Amla 4
  • Green Coriander 2 tsp
  • green chili 2
  • a small piece of ginger
  • a pinch of cumin
  • pinch of hing
  • Mustard seeds tsp
  • salt to taste
  • oil, 1 tsp


  • Soak amla in hot water for five minutes and remove the skin. Remove seeds.
  • Add green coriander, green chili, ginger, cumin, salt. Put it in the mixer and make a paste without water.
  • Heat oil, add hing-rai. Temper the paste with it, and mix.

Nutritional Content (100 g serving)

  • Carbohydrate 75.40%
  • Protein 0.40%
  • Fat 0

2. Amla Vegetable


  • amla kg
  • Onion, finely chopped 1
  • Ginger-garlic paste 1 tsp
  • Green chili paste 2 tsp
  • Rai (mustard) tsp
  • few curry leaves (kadipatta)
  • Turmeric (Turmeric Powder) tsp
  • Red chili powder 1 tsp
  • Fenugreek powder 3 tsp
  • Coriander Powder 1 tsp
  • cumin powder tsp
  • a pinch of hing
  • salt to taste
  • oil as required


  1. Pressure cook the amla with one cup of water in a pressure cooker for two whistles. When the pressure subsides, open the cooker, take out the seeds of the gooseberry.
  2. Heat oil in a pan. Add hing, mustard seeds and curry leaves and let it splutter.
  3. Add ginger-garlic paste, green chili paste, onion and fry for a few minutes.
  4. Add dry spices and stir on medium heat.
  5. Add amla, salt and mix well. When the ingredients are dry, turn off the stove.

Frequently Asked Questions (FAQs)

Question. How many amla should be eaten in a day?

You can also take 1-2 amla daily in the form of juice or raw. However, it is always advised to consult a doctor before starting to consume it. Amla should not be consumed if you are pregnant, lactating or have been diagnosed with low blood sugar levels.

Q. What are the benefits of eating amla?

Including amla in your daily diet is a great way to get maximum benefits. Amla improves immunity, aids in weight management, helps prevent viral infections, is a natural blood purifier, relieves pain, etc.

Q. Does Amla have any side effects?

There are some aspects that you should consider before adding amla to your daily routine. It can increase the risk of bleeding disorder in people if you have already been diagnosed with it. It can also lower your blood sugar level. Therefore, people with diabetes should consume it after consulting their doctor.

Q. What is the best time to eat Amla?

The maximum benefit is obtained by taking Amla on an empty stomach in the morning.

Q. Is Amla good for weight loss?

A. Amla accelerates metabolism and helps you burn calories. To start your day, drink a glass of amla juice in the morning as a natural detoxifier.

Q. Who should not consume Amla?

A. Pregnant and lactating women or people with diabetes should avoid eating amla.

Q. Does Amla reduce blood pressure?

a. Yes, the antioxidant and high potassium content present in amla helps in lowering the blood pressure. Consuming it with a spoonful of raw honey is exceptional for blood pressure management.

Q. How is amla good for hair?

a. The high iron and carotene content promotes hair growth and strengthens hair.

Q. Is amla good for fatty liver?

A. The antioxidant properties of amla make it suitable for people with fatty liver and weak digestive system.

Q. Can we drink amla juice everyday?

A. Drinking amla juice daily builds up your immune system and improves skin and hair texture. It also helps in weight loss.

Question. When is the best time to drink Amla juice?

A. You can drink amla juice after waking up in the morning.

Q. Is amla juice good for the skin?

A. Vitamin C, Vitamin A and antioxidants present in amla purifies the blood and makes your skin glowing. It also has many anti-aging properties.

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