Nutrition Inspiration

This Best-selling Author and Registered Dietitian Shares 15 Amazing Amla Benefits: Number 10 will Surprise You!

Amla is a light green coloured fruit, which is small in size and is extremely sour to taste.  It is highly nutritious and is popularly found in Indian homes either in the form of pickle or Murabba or powder or made in to sugar candy or sugar & the list goes on. This humble fruit Amla is also known as Indian Gooseberry. It has derived its name from the Sanskrit word ‘Amlaki’ meaning “nectar of life”. It is a power house of nutrients & is one of the most important food in Ayurvedic medicines. The active compounds found in amla include tannins, alkaloids, and phenols .
By Rashmi Cherian
 
Amla is a light green coloured fruit, which is small in size and is extremely sour to taste.  It is highly nutritious and is popularly found in Indian homes either in the form of pickle or Murabba or powder or made in to sugar candy or sugar & the list goes on. This humble fruit Amla is also known as Indian Gooseberry. It has derived its name from the Sanskrit word ‘Amlaki’ meaning “nectar of life”. It is a power house of nutrients & is one of the most important food in Ayurvedic medicines. The active compounds found in amla include tannins, alkaloids, and phenols .
Amla Benefits
 
According to the USDA National Nutrient Database , Indian gooseberries are low in calories, containing only 44 calories in 100 grams of fruit . Fresh berries contain more than 80% water.

Amla is a great source of Vitamin C & contains 8 times more Vitamin C than oranges & tangerines.

It also has twice the antioxidant power of acai berry and around 17 times that of a pomegranate. The main tannins in amla, which contain strong antioxidant properties, include Emblicanin A and B , Geraniin & Ellagitannins. It also contains minerals like calcium, potassium, phosphorus, iron, carotene, and magnesium.

 

Let’s understand the benefits of Amla in detail

1. Amla helps in digestion as it is high in fibre. A 2014 study published in the American Journal of Food Technology found that the amla and amla powder retained water through analysis by methods given by Robertson et al. (2000). This property can protect you from various gastro intestinal disorders.
 
2. High Vitamin C content makes amla a super food for common cold & sore throat.
 
3. According to a study published in the International Journal of Pharmaceutics, amla has potent antibacterial and anti – inflammatory properties , which in turn boosts immunity. It also contains vitamins C and A, polyphenols, alkaloids, and flavonoids such as quercetin and kaempferol which makes amla a natural immune booster.
 
4. Due to anti inflammatory properties, amla can help to reduce arthritic pain.
 
5. Amla has anti- ageing properties due to its high antioxidant content and helps in reducing cell damage.
 
6. These gooseberries also contain Chromium, which helps in reducing blood sugar levels in diabetic patients. Chromium also helps in reducing the risk of athero sclerosis which reduces the chance of stroke or heart attack. So amla can strengthen heart muscles.
 
7. Amla also has diuretic properties  & it can increase the volume & frequency of urine.
 
8. Amla powder & oil helps in hair growth & colour. They are used in many hair care products to enrich hair growth.
 
9. Amla is also very good for skin due to its high Vitamin C & antioxidant content which fights against oxidative stress caused by free radicals. So, it gives glowing skin & also keeps skin hydrated.
 
10. Drinking amla juice can help in liver detoxification. A 2013 study on the Hepatoprotective properties of the Indian gooseberry published in the Food & Function journal says that the fruit is effective in preventing the toxic effects of excessive medication and toxic metals.
 
11. Amla also has anti-cancer properties. Researchers from The Departments of Oncology and Experimental Medicine, McGill University, Montreal, Canada said that Phyllanthus emblica extracts have strong tumor repressive properties against a number of cancer types.
 
12. It helps in calcium absorption.
 
13. Amla improves appetite if amla powder is consumed with ghee & butter.
 
14. Amla also helps in treating menstrual cramps due to the vitamins & minerals present in it. It is advisable to consume amla juice regularly to avoid any cramps.
 
15. Amla acts as a great blood purifier when amla powder is consumed with honey.

Different Ways to Consume Amla

Indian gooseberry can be consumed in following ways:

 
✓ Fresh Fruit
✓ Amla Juice
✓ Dry Amla
✓ Amla Powder
✓ Amla Oil
✓ Amla Pickel
amla juice benefits
Amla is a power packed wonderful fruit, which is a must in one’s diet. So, what are you waiting for? Go & grab these tiny amazing fruits & get yourself indulged in this sour treat.

About the Author
Rashmi Cherian is a Registered Dietitian with a Master’s Degree in Food & Nutrition and a Certified Sports & Exercise Nutritionist. She has been awarded “National Health Award” 2017 for Sports Nutrition by Central Govt of India for her exemplary work in the field of Sports Nutrition. She has been providing nutritional counselling for almost a decade displaying a vast diversity of clientele seeking her expertise. She is also a co – author of a book “The Fitness Currency”.
A leading Sports Nutritionist, Rashmi works with a wide variety of professional and amateur athletes in swimming, tennis, badminton, triathlon, cycling, football, basketball, cricket, golf, go karting etc. She teaches them how to have more energy, lose undesired body fat, enjoy a winning sports diet — and feel confident about their food choices. She currently serves as the Official Sports Nutritionist for Birel Art (Italian Motorsport Org) and consults many other Sports Academies.
 
As Rashmi’s love for helping other’s continued to grow, she decided to open WELLNESS VOWS Nutrition Clinic, which focusses on overall wellness, sports nutrition, weight imbalances, lifestyle disorders, auto immune diseases etc.
Rashmi has been a key note speaker at conferences, lectures, sports academies, schools and corporations across the country. She is also featured as a Sports Nutritionist on SWIM INDIA, biggest online portal for swimmers in India. S he is also a regular nutrition expert for various media outlets, writer for various magazines & newspaper, featured on television & Radio. Her 2 research papers have also published in 2 international journals – “Journal of Neurology, Neurosurgery & Psychiatry” and “Nutritional Neuroscience”.
Rashmi’s nutrition philosophy is one that looks at the total person. She believes “If YOU take care of your body, it will take care of you.”
Outside of her work, Rashmi loves cooking, is a fitness freak and a proud mother of a young boy.
 
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