Myth and Facts of Amla: Supercharge Health with Surprising Benefits of Amla!

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Amla: The Superfood Berry You Need to Know About

Amla, also known as Indian gooseberry, is a small, sour, and green fruit that packs a powerful punch of nutrients. It is one of the richest natural sources of vitamin C, with around 600-700 milligrams per 100 grams, which is nearly seven times more than an orange. But that’s not all. Amla also contains antioxidants, fiber, minerals, and phytonutrients that can benefit your health in various ways.

What are the nutritional benefits of amla?

According to Chandni Haldurai, head of nutrition at the Bengaluru-based fitness brand Cure.fit, 100 grams of raw amla provides the following nutrients:

  • Calories: 44 kcal
  • Carbohydrates: 10.18 grams
  • Dietary Fibre: 4.3 grams
  • Sugars: 4.4 grams
  • Protein: 0.88 grams
  • Fat: 0.58 grams
  • Vitamin C: 600-700 milligrams
  • Vitamin A
  • Vitamin K
  • Vitamin B-complex (including B1, B2, B3, and B5)
  • Calcium
  • Phosphorus
  • Iron
  • Potassium
  • Magnesium
  • Copper
  • Manganese

As you can see, amla is a low-calorie fruit that is high in fiber, vitamin C, and antioxidants. These nutrients can help support your immune system, digestion, metabolism, skin, hair, eyes, and overall well-being.

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How can Amla improve your health?

Amla has been used in traditional Ayurvedic medicine for centuries, and modern research has confirmed some of its health benefits. Here are some of the ways that amla can improve your health:

  • Boost immunity: Amla’s high vitamin C content can help protect your cells from oxidative stress, which can cause inflammation and weaken your immune system. Vitamin C also enhances the function of immune cells, which can help fight off infections and reduce the duration of illnesses like the common cold. Amla also has antibacterial and anti-inflammatory properties that can further boost your immunity.
  • Control diabetes: Amla contains soluble fiber that can slow down the absorption of sugar in your blood, helping to stabilize your blood sugar levels and prevent spikes. Amla may also improve your insulin sensitivity and lipid profiles, which are important factors for managing type 2 diabetes.
  • Improve digestion: The fiber in amla can help regulate your bowel movements and relieve symptoms of digestive disorders like irritable bowel syndrome. Amla’s vitamin C can also aid in the absorption of other nutrients, especially iron, which can prevent anemia and fatigue.
  • Enhance eye health: Amla is rich in vitamin A, which is essential for maintaining and improving your vision. Vitamin A can prevent eye diseases like age-related macular degeneration, cataracts, and night blindness. Amla’s vitamin C can also protect your eyes from bacterial infections, such as conjunctivitis.
  • Support brain health: Amla contains phytonutrients and antioxidants that can support your cognitive function by preventing free radical damage to your brain cells. Amla’s vitamin C can also help your body produce norepinephrine, a neurotransmitter that is associated with improved brain function and mood. Amla may be beneficial for people with dementia, as it can enhance memory and learning.
  • Promote liver health: Amla may have a positive effect on your liver function, as it can prevent fatty liver disease caused by a high-fructose or high-fat diet. Amla’s antioxidants and anti-inflammatory properties can also reduce liver damage and inflammation. Amla may also support your metabolism and detoxification, as it can stimulate the production of bile and enzymes.

How can you include amla in your diet?

Amla is available in fresh, dried, powdered, or juice form. You can eat it raw, cook it, or add it to your smoothies, salads, soups, curries, jams, pickles, or desserts. You can also take amla supplements or capsules, but make sure to consult your doctor before doing so.

Amla has a sour and bitter taste, which may not appeal to everyone. You can balance its flavor by adding some honey, salt, sugar, or spices. You can also mix it with other fruits or vegetables to enhance its taste and nutrition.

A Simple Guide to the Health Benefits of Amla or Indian Gooseberry

What are some myths and facts about amla?

Amla is a popular and widely consumed fruit, but there are also some myths and misconceptions about it. Here are some of the common ones, and the facts behind them:

  • Myth: Amla can cure diabetes.
  • Fact: Amla can help control blood sugar levels, but it cannot cure diabetes. You still need to follow a healthy diet, exercise regularly, and take your medications as prescribed by your doctor.
  • Myth: Amla can prevent or cure cancer.
  • Fact: Amla’s antioxidants may play a role in reducing the risk of certain cancers, but they cannot prevent or cure cancer on their own. You still need to follow a balanced diet, avoid smoking and alcohol, and get regular screenings and treatments as recommended by your doctor.
  • Myth: Amla is safe for everyone.
  • Fact: Amla is generally safe and well-tolerated, but some people may have allergies or sensitivities to it. If you experience any adverse reactions, such as skin rashes, itching, swelling, or breathing difficulties, stop consuming amla and seek medical attention. Amla may also interact with some medications, such as blood thinners, blood pressure drugs, or diabetes drugs, so consult your doctor before taking amla if you are on any medications.


Amla is a superfood berry that can provide you with a range of health benefits, from boosting your immunity and digestion to improving your eye and brain health. It is also a low-calorie and high-fiber fruit that can help you control your blood sugar and cholesterol levels. You can enjoy amla in various forms and recipes, but make sure to consume it in moderation and with caution, especially if you have any allergies or medical conditions. Amla is not a magic cure for any disease, but it can be a helpful addition to your healthy lifestyle.

FAQs about Amla

  • What is Amla? Amla, also known as Indian gooseberry, is a sour, green fruit that grows on a deciduous tree native to Asia. It has been used for centuries in Ayurveda and other traditional systems of medicine for its nutritional and medicinal properties.
  • What are the benefits of Amla? Amla is rich in vitamin C, antioxidants, polyphenols, and other phytochemicals that may help boost immunity, prevent infections, lower blood pressure, regulate blood sugar, improve digestion, enhance hair and skin health, and protect against oxidative stress and inflammation.
  • How to use Amla? Amla can be consumed fresh, dried, powdered, juiced, or processed into various products such as jams, pickles, candies, oils, and supplements. Amla can also be applied topically to the scalp and skin for its nourishing and anti-aging effects.
  • How much Amla should I take daily? The recommended daily intake of Amla varies depending on the form, purpose, and individual factors. However, a general guideline is to consume 75-90 mg of vitamin C from Amla per day, which is equivalent to about 10-20 g of fresh Amla, 4-8 g of dried Amla, or 1-2 teaspoons of Amla powder.
  • What are the side effects of Amla? Amla is generally safe and well-tolerated when consumed in moderation and as per the directions of a qualified health practitioner. However, some people may experience allergic reactions, stomach upset, acidity, diarrhea, or hypoglycemia (low blood sugar) if they consume too much Amla or have a pre-existing medical condition. Therefore, it is advisable to consult your doctor before taking Amla, especially if you are pregnant, breastfeeding, diabetic, or on any medication.
  • Can I eat Amla during pregnancy? Amla is considered safe and beneficial for pregnant women as it can provide them with essential nutrients, antioxidants, and immunity. However, it is important to consume Amla in moderation and under the guidance of your doctor, as excess intake may cause uterine contractions, bleeding, or miscarriage.
  • Can I eat Amla at night? Amla can be eaten at any time of the day, but some people prefer to eat it at night before going to bed, as it may help in detoxifying the body, improving digestion, and inducing sleep. However, if you have a sensitive stomach or suffer from acid reflux, you may want to avoid eating Amla at night, as it may aggravate your symptoms.
  • Does Amla increase weight? Amla does not directly increase weight, but it may help in weight management by improving metabolism, reducing cravings, enhancing satiety, and preventing fat accumulation. Amla is also low in calories and fat, and high in fiber and water, which makes it a suitable addition to a balanced diet for weight loss.
  • Does Amla whiten skin? Amla does not whiten skin, but it may help in improving the complexion, texture, and glow of the skin by providing vitamin C, antioxidants, and other phytochemicals that can protect the skin from sun damage, reduce pigmentation, stimulate collagen production, and fight aging signs.
  • Does Amla regrow hair? Amla may help in regrowing hair by nourishing the scalp, strengthening the hair follicles, preventing hair fall, and stimulating hair growth. Amla is also rich in vitamin C, iron, and other minerals that can improve blood circulation, oxygen delivery, and nutrient supply to the hair roots. Amla can also prevent premature greying, dandruff, and scalp infections by its antimicrobial and anti-inflammatory properties.
  • Does Amla increase testosterone? Amla is a fruit that is rich in vitamin C, antioxidants, and other nutrients that can benefit your health in various ways. However, there is no scientific evidence to suggest that amla can increase testosterone levels in men. If you have concerns about your testosterone levels, it is advisable to consult your doctor or a qualified healthcare professional. They can help you diagnose the underlying cause of your symptoms and recommend appropriate treatment options.
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Aks Reflected
Aks Reflected

Passionate about empowering individuals to lead healthier and more vibrant lives, I'm the voice behind HealthReflected.com. With a focus on holistic wellness, my content bridges the gap between traditional wisdom and modern science, providing actionable insights for physical, mental, and emotional well-being. From nutritious recipes to mindfulness techniques and fitness trends, I explore all facets of health to help you reflect the best version of yourself. Join me on a journey to uncover the secrets of lasting health and wellness.


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