Amla or Indian gooseberry (Emblica Officinalis) is a fruit bearing plant mainly found in the region of India, Southeast Asia, China, Iran, and Pakistan.
Amla fruits are edible and great nutritional supplements, with abundant medicinal benefits. It is among the most important medicinal plants used in Indian traditional medicines, especially in Ayurveda.
Ayurvedic Profile
| Ayurvedic Classification of Amla | Amla Properties |
| Rasa (Taste) | Panch Rasa ( Sour, Sweet, Bitter, Pungent, Astringent) |
| Guna (physical properties) | Laghu ( light) and Ruksha (dry) |
| Virya (potency) | Sheet (Cooling) |
| Vipaka (Metabolic property after digestion) | Madhura (Sweet) |
In Ayurveda, it is also called Amalaki and referred to as “The Mother” due to its support of everything. It is classified as Rasayana, which means it has restorative properties that support the whole body and mind system.
It provides a very rich concentration of natural antioxidants and vitamin C. It is an excellent source of vitamin- A and vitamin E and also contains iron calcium and dietary fibers. Considered one of the most powerful ayurvedic herbs, it strengthens the immune system, nourishes the tissues, and removes toxins.
The taste (Rasa) of Amla is sweet, sour, pungent, and astringent but the sour taste is more prominent.
In Ayurveda it is claimed to pacify all the three dosha of vata, pitta, and kapha, especially calming to pitta.
As it contains five of the six tastes, lacking only salty taste it stimulates digestion, increases the appetite, and ignites the digestive fire without causing harm or imbalance to pitta dosha.
Its Virya (potency) is cooling and its Vipaka (metabolic property after digestion ) is sweet. Because of its bitter taste and cooling nature, it helps in clearing the excess of pitta from the digestive tract.
15 Science-backed Health Benefits of Amla:
1. Boosts Immunity
People are more willing to adapt to a healthy lifestyle than ever, especially after the Covid 19. Amla is packed with Vitamin C.
Its antioxidant properties aid in boosting immunity. [1] It’s been used since ages in Ayurveda to cure the common cold, improve digestion, manage blood sugar levels, enhance skin texture and hair growth, and overall enhance optimal health.
2. Protects Against Heart Disease
Amla juice is rich in antioxidants and may improve several aspects of heart disease.
The amla taken in juice or extract form may reduce total cholesterol and triglyceride levels and also maintain a favorable balance of lipid ratios. [2]
Amla powder when taken strengthens the heart muscles which makes the blood circulation more effective.
Chromium in amla powder can reduce the formation and deposit of plaque in blood vessels which lowers the chances of heart attacks and stroke.
The iron present in amla is easily digested, which helps in the production of fresh red blood cells thus facilitating the increased oxygen supply to organs and cells.
3. Regulates Blood Sugar Levels
Amla regulates the absorption of carbohydrates in your body.
Furthermore, Indian gooseberries contain chromium, which improves insulin sensitivity. To lower blood sugar levels, eat it raw or prepare its candy to stimulate pancreatic cells. [3]
If you are looking for a herbal remedy for blood sugar control and diabetes management, do check out our Ministry of Ayush approved ayurvedic formulation Dr Madhu Amrit.
Prepared using extracts of Amla, Vijaysar, Giloy, Cinnamon and Aloe Vera among others, Dr Madhu Amrit ayurvedic dietary supplement helps you in blood sugar control.
It also helps improve insulin sensitivity and strengthen pancreas and liver functions to help manage diabetes in a 100% natural way.
4. Improves Digestion
The high content of fibers in amla helps regulate intestinal movements and provides relief from ailments such as constipation, bloating, and irritable bowel syndrome. [4]
It also favors digestion by increasing the secretion of gastric and digestive juices, which makes digestion of the food easier and also ensures the proper absorption of the nutrients.
Proper digestion and absorption helps you avoid constipation by easing bowel movement naturally. [5]
It can reduce chronic hemorrhoids and constipation by acting as a laxative, making the stool easier to pass by bulking it up and aiding its expulsion.
5. Promotes Weight Loss
Amla is high in fiber and low in calories, so it promotes a feeling of fullness and reduces overeating.
Amla in honey is of great benefit in weight loss. [6] Amla is rich in vitamin C, which increases the metabolism and burns body fat.
6. Protects against Cancer
Amla possesses an effective antitumor effect in cancer of the colon and lung. [7]
The amla extract can induce apoptosis of cancer cells without affecting healthy cells of the body. So amla is capable of preventing the growth of malignant cells.
The nutrients and various enzymes in the amla extract decrease the cellular inflammatory response due to its powerful antioxidant effect.
7. Improves Skin Health
Amla juice prevents acne, reduces post-acne scar formation, makes the skin clear and bright, and gives glowing skin. [8]
Its powerful antioxidant and rich vitamin C content protect the skin from damage caused by free radicals and help in lightening the complexion. This also prevents premature aging. [9]
8. Promotes Hair Growth
Amla’s rich antioxidant property stimulates the hair follicles, favors the regeneration and growth of hairs, and also strengthens the roots.
It also prevents hair fall and premature graying. [10] It is a very effective hair conditioner as it makes the hair soft and shiny, improving its texture and also prevents split ends.
If you are looking for a herbal oil for hair growth, check out Adivasi Hair Oil by Aadved.
It is formulated using Amla, Bhringraj, Brahmi, Onion and 15+ ayurvedic herbs.
Adivasi Hair Oil effectively reduces hair fall and promotes hair growth. Its regular use brings smoothness and shine to your hair, repairs dry and dull hair and helps in healing flaky scalp too. Restore the health of hair follicles.
9. Strengthens Bones
Amla also contains calcium and helps in calcium absorption and therefore strengthens the bones. It also helps to control the loss of minerals from the bones and is good in preventing osteoporosis. [11]
10. Improves Eye Health
Amlas-rich Vitamin C content helps to attain better vision and strengthens the eye muscles. Another major benefit is it prevents cataracts by inhibiting the free radicals. [12]
11. Reduces Inflammation
Amla possesses powerful anti-inflammatory properties that help to reduce muscle pain and joint pains. [13]
It also reduces high uric acids which is also a cause for joint pains. Amla moves by protecting the cartilage cushion between the joints.
12. Improves Liver Health
Amla rejuvenates the liver. It is the best Ayurvedic remedy for the treatment of fatty liver.
It helps in removing the toxins from the liver, detoxifies, and shields it from damage. [14] It works wonders for hyperlipidemia and metabolic syndrome. [15]
One of the ways in liver gets severely damaged is excessive consumption of alcohol over a long period of time. This is why Amla is an important ingredient (along with Ashwagandha, Gokshura, Indian Kudzu, Holy Basil and Giloy) of Addiction Killer.
It our exclusive ayurvedic formulation for de-addiction from alcohol and smoking available in both liquid (ark) form and powder form.
Regular usage of this herbal dietary supplement helps you naturally overcome alcohol addiction by stopping your craving, detoxifying your liver and improving its function.
Also Read Life After Alcohol: How It Improves your Life Physically and Mentally
13. Protects Against Kidney Stones
A study suggests that amla juice may benefit kidney health thanks to its antioxidant properties.
Amla has been proven to reduce various age-related disorders along with decreasing oxidative stress.
Its ability to prevent kidney stones is still subject to very limited scientific evidence. [16]
14. Improves Cognitive Function
Amla is rich in phytonutrients that fight free radicals that damage brain cells.
The presence of antioxidants also improves brain function and sharpens memory.
It also acts as an excellent stress reliever and improves overall cognitive function. [17]
15. Promotes Healthy Fetal Development
Amla is safe to consume during pregnancy. It helps in curing nausea, balancing hormones, and enhancing immunity in pregnant women.
Being rich in vitamin C, vitamin B5, vitamin B6, and folic acid helps in growing baby muscles and bones.
A study by International Journal of Advanced Multidisciplinary Research concluded that Amla fruit and Fennel seeds contains various properties which are beneficial during pregnancy and lactation period.
How to Consume Amla
Amla is considered a superfood with lots of healing benefits and can be consumed in the following ways:
- Raw Amla: Amla can be consumed raw like any other fruit and has been eaten by a lot of people in the same way. You can sprinkle salt to enhance the taste.
- Dried Amla: Cut Amla into small pieces. Add a few drops of lemon juice with a pinch of salt to add flavor and let it dry in direct sunlight for a few days. Once dehydrated you can store it in a jar for daily consumption. You can also buy dried amla in the market rather than making it from scratch.
- Amla Juice: Blend amla with water along with a few drops of honey ( add a s per your preference). After blending, strain the mixture well and you have a refreshing Amla juice.
- Amla Candy or Jam: Amla can even be consumed in candy and jam form. It’s a hassle to make Amla-flavored candy or jam at home. The market is filled with different brands of Amla candy and jam, just browse around and buy whatever suits your preference and taste buds.
- Amla Supplements: Many amla supplements are present in the market. In today’s hectic world, people can just take amla supplements rather than go through the difficulty of making amla juice or pickles. Amla supplements come in both tablets and powder form.
Dosage and Safety
Amla is safe to consume and has been used in Ayurvedic treatments for generations. However, overconsumption of anything is bad and can have negative health implications. Amla, if consumed in unregulated amounts, triggers acidity and may result in an upset stomach
The average adult can consume 1-2 amlas per day in raw form or 3-4 teaspoons of amla juice every day.
However if one is consuming Amla for holistic healing purposes, it is recommended to consult your physician to know about the appropriate dosage whether it’s in tablet or powdered form.
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Nidhi Bhardwaj is a content writer with a creative edge towards science. She is currently pursuing her MBA.
Her love for expressing via words has inspired her to venture into creative writing. She is intrigued to explore various unfamiliar fields and treasures of knowledge the world has to offer.
She desires to share her experience and learnings with readers from all walks of life.