Amla, also known as Indian Gooseberry, holds great nutritional value and provides a number of health benefits. Read on to explore the nutritional benefits of eating amla.

Benefits Of Amla

Amla is the fruit of a deciduous plant, of the same name, grown in many states of India. Its English name is ‘Indian Gooseberry’ and it has been associated with a number of health benefits. Amla is very good source of Vitamin C and has been found to have great antioxidant properties. Apart from helping in curing a number of ailments, it also boosts the immune system of an individual. In fact, amla is regarded as a widely-used herb in ayurvedic medicines, owing to its high nutritional value. Not only the fruit but the whole plant is known for its medicinal value. The root, bark, flowers and leaves of amla tree are used in various ayurvedic medicines. If compared with orange, one amla equals two oranges in terms of Vitamin C.  The Vitamin C in this fruits is fused with tannins which protect it from being destroyed by heat or light. In the following lines, we have provided information on the nutritional benefits of eating amla.
Nutritional Value of Amla

44 Kcal
10.18 g
0.88 g
Total Fat
0.58 g
0 mg
Dietary Fiber
4.3 g
6 mcg
0.300 mg
Pantothenic acid
0.286 mg
0.080 mg
0.030 mg
0.040 mg
Vitamin A
290 IU
Vitamin C
27.7 mg
1 mg
198 mg
25 mg
0.070 mg
0.31 mg
10 mg
0.144 mg
27 mg
0.12 mg

Nutritional Benefits of Eating Amla
  • Being rich in Vitamin C, amla is rich in antioxidant. It helps in fighting free radicals that are responsible for ageing and cell degeneration.
  • Amla is known to be good for hair, skin and eyes.
  • Amla ensures better digestion of food and also balances stomach acid.
  • Indian gooseberry is associated with fortification of liver and nourishment of the brain, resulting in better mental functioning.
  • Amla is believed to support the heart and strengthen the lungs.
  • Amla regulates elimination and enhances fertility.
  • Indian gooseberry acts as a body coolant and also flushes out toxins.
  • Amla has been found to increase vitality and improve muscle tone.
  • Amla improves immunity and adds to the physical strength of an individual.
  • Amla is said to help in the treatment of hemorrhage, menprrhagia, leucorrhoea and discharge of blood from uterus.
  • Amla increases red blood cell production and in turn, strengthens teeth and nails.
  • Amla has been found to be pretty useful in controlling blood sugar.
Indian gooseberry is said to help in the treatment of the following ailments also:
  • Anemia
  • Cardiovascular Illness
  • Constipation
  • Fever
  • Indigestion
  • Insomnia
  • Liver Disorder
  • Respiratory Problems
  • Sun Burns
  • Sun Strokes
  • Urinary Problems  

Buying and Storing Tips for Amla
Look for fresh green amlas and not the not ones which have either turned yellow or look dry. Avoid buying the ones which have brown dots or any deep scars. Storage of amla does not need much effort. If you are planning to use them in a day or two, you can keep them at room temperature. Otherwise, you can put them in an air tight container or plastic bag and store it in the refrigerator. You can keep them in the refrigerator for long, but keeping them for an extremely long period of time, like months or a year, decreases their nutritional value.
Cooking Tips for Amla
There are various ways of cooking amla, but the healthiest way to have it is consume it raw or grind it to extract the juice from it. It may not taste much delicious, but if you want to get all the nutritional benefits of this berry, it is always recommended to have it raw. Not everyone can develop a taste for raw amlas, but that does not mean that there is no alternative to it. You can make an amla raita, to make it taste better. Raita is basically a yogurt dip, which can be of various types such as, vegetable raita consisting of tomatoes, cucumber, onion, carrot, peanuts, etc. You can either add some chopped amlas to a vegetable raita or can make only amla raita. 

How to Enjoy Amla

  • Amla murabba is a traditional way of preserving and enjoy the amlas. Murabba is a sweet jam pickle which can be served with Indian breads and rice. Making amla murabba is very easy and is an effective way of storing the fruit.  
  • Another way of relishing this nutritious fruit is to make it into a pickle. Amla pickle is different from murabba in the sense that it does not taste sweet as it is not soaked in sweet syrup.
  • Amlas can be made into churan, usually a tasty digestive powder, which can be made at home or purchased from the market. Consuming it in small amounts after food helps in digestion.
  • Amlas mouth fresheners are also another way of savoring the fruit.

How to Cite

Related Articles

More from