Amla – just the mention of it brings back fond childhood memories of running to grab a packet of amlas coated in spice and salt, delivering a mouth-watering burst of flavour. Even today, we can’t resist those tangy bites that make us squint and salivate with the first taste, transforming from sour to bitter and finally ending with a lingering sweetness.
But beyond being a nostalgic treat, amla is a true powerhouse of nutrients, packed with health-boosting benefits, largely thanks to its rich vitamin C content. In this blog, we’ll dive into the amazing amla benefits and how this humble fruit can enhance your overall well-being.
What is the Nutritional Value of Amla?
Vitamin C
A 100-gram serving of fresh amla berries provides the same amount of vitamin C as 20 oranges, making it an outstanding source of this important nutrient with an impressive nutritional profile. The vitamin C content in amla varies from 193 to 720 mg per 100 grams, depending on the variety. In fact, amla juice often contains more vitamin C than many other fruits, including apples, limes, pomegranates, and certain types of grapes.
Carbohydrates and Proteins
In addition to its high vitamin C content, amla is rich in carbohydrates, making up more than 70% of its dry weight. The fruit is also a significant source of fibre, with 7.2 to 16.5 grams per 100 grams of dry weight. Amla contains moderate protein, with 2.0-4.5g per 100g.
Other Vitamins and Minerals
Apart from vitamin C, amla is a good source of other essential nutrients, including vitamin A (290 IU), vitamin B1 (30 mg/100g), and vitamin E (0.17 mg/100g). It also contains a moderate amount of minerals such as iron, calcium, and phosphorus (2.1-3.1 g/100g) and a small amount of fat (0.2-0.6 g/100g).
Calories
Low in calories and sugar, amla is a healthy snack or an addition to meals. A half-cup serving contains just 33 calories, less than 1 gram of protein and fat, 8 grams of carbohydrates, 3 grams of fibre, and no sugar.
Antioxidants
Moreover, amla is abundant in antioxidants such as flavonols, polyphenols, alkaloids, and flavonoids. These compounds offer a variety of health benefits, including improved memory and a reduced risk of chronic conditions like heart disease, diabetes, and cancer., which are discussed in Ayurveda.
Get Nellikai Sambar’s recipe here!
10 Health Benefits of Amla
A woman drinking healthy green juice
Let’s look at 10 health benefits of Amla that can enhance your overall well-being:
1. Regulates Blood Sugar
If you’re concerned about high blood sugar, incorporating amla into your daily routine can help manage it. Rich in chromium, amla improves your body’s response to insulin, enabling more efficient absorption. Additionally, polyphenols in amla protect your cells from oxidative damage caused by high blood sugar, while the vitamin C supports proper pancreatic function.
2. Detoxifies the Body
Amla’s diuretic properties promote frequent urination, helping to flush out toxins from your body. This process also eliminates excess salt, water, and uric acid, preventing bloating, reducing sodium levels, and lowering the risk of urinary infections. It can also prevent constipation and improve gut health. Furthermore, amla aids in cleansing the kidneys and preventing kidney stones.
3. Strengthens Bones
Amla, also known as Nellikai, is an excellent source of calcium and enhances calcium absorption in the body. Calcium is essential for strong bones, teeth, and nails. Regular consumption of this small green fruit can support bone density and help protect against bone degeneration due to ageing.
4. Boosts Immunity
Packed with vitamin C and antioxidants, amla strengthens the immune system, fighting off harmful bacteria and viruses. It also combats free radicals that contribute to conditions such as infections, fever, and cancer. Including amla or amla extract in your diet can help fortify your body against various illnesses and improve overall health.
5. Purifies the Blood
Consuming amla with honey on an empty stomach is known to purify the blood. Combining vitamin C and amla’s detoxifying properties helps remove impurities while increasing red blood cell count and haemoglobin levels. This can help reduce anaemia, alleviate menstrual cramps, and regulate blood flow during menstruation.
6. Enhances Heart Health
As a natural blood purifier, amla helps cleanse the arteries, improving blood circulation and heart function and preventing heart disease risk. The iron in amla boosts red blood cell production, delivering oxygen throughout the body and aiding tissue regeneration. This reduces the risk of strokes and heart attacks while strengthening heart muscles.
7. Cools the Body
Amla is particularly beneficial during hot weather. With a high water content and more vitamin C than oranges, amla helps rehydrate the body and prevents dehydration and heat stroke. Vitamin C in amla also helps increase tannin levels in the body, offering protection against the sun and heat. Drinking amla juice or eating fresh amla can help your body stay cool and refreshed.
8. Promotes Healthy Hair
Amla is a natural remedy for hair health and hair growth. It may prevent hair loss, breakage, and dryness. Many hair issues stem from a lack of calcium, vitamin C, or iron, and amla provides high levels of all three. Regular consumption of amla helps nourish the body, reversing hair damage. You can also apply amla oil or use amla in hair masks to improve hair strength, moisture, and shine.
9. Enhances Skin Health
Amla’s vitamin C content makes it a powerful ally for healthy skin. It helps maintain youthful, supple skin by purifying the blood and clearing acne. Amla also tightens the skin, reducing pigmentation, uneven tone, dark spots, and sun damage. For visible results, you can apply amla juice topically as a face mask or serum in addition to consuming it regularly.
10. Improves Eye Health
Amla is beneficial for various eye problems, including watery eyes, redness, dryness, itching, cataracts, and poor vision. The vitamin C and antioxidants in amla strengthen retinal cells, while carotene and vitamin A help address cataracts and near-sightedness, reducing the risk of age-related blindness.
Also Read: 10 Most Popular Pickles in India
What are the Side Effects of Amla?
A bowl of Amla and a glass of Amla juice
While amla is generally safe and offers numerous health benefits, excessive consumption can lead to a few side effects. These risk factors include:
- Upset Stomach: Eating too much amla, especially in its raw form, as a supplement or as amla fruit powder, may cause digestive discomfort, including acidity, bloating, or diarrhoea.
- Low Blood Pressure: Amla’s blood pressure-lowering effects may be too intense for those already on medication for hypertension, potentially causing blood pressure to drop too low.
- Interference with Medications: Amla may interact with certain medications, such as those for diabetes or blood thinning, and could affect their effectiveness.
- Allergic Reactions: Although rare, some individuals may experience allergic reactions to amla, resulting in skin rashes or itching.
- Gastric Issues: Overconsumption, particularly of amla in powder or concentrated juice, can sometimes irritate the stomach lining.
Check out our Nellikai(Amla) Poli recipe here!
Conclusion
Incorporating amla into your daily routine is a simple and delicious way to enjoy its numerous health benefits. For a tasty and nutritious boost, try combining amla with honey, or if you’re not fond of its tangy taste, opt for amla powder. It can easily be added to smoothies, fruit salads, or juices for a healthy twist. Drinking a glass of amla juice daily is an excellent way to support your well-being and help with weight management. You can also enjoy amla in murabba (amla candies) to mask its distinctive flavour while still reaping all its advantages.
Frequently Asked Questions
Who should not eat Amla?
People with sensitive stomachs or acidity should avoid consuming excessive amounts of amla, as it may cause digestive discomfort. Additionally, individuals on blood pressure or diabetes medication should consult a healthcare professional before using amla.
What happens if you eat Amla daily?
Eating amla daily in moderation can boost immunity, lower blood sugar, improve digestive health, reduce inflammation, aid in weight loss and provide vitamin C and antioxidants for your body. It also helps regulate blood sugar, supports heart health by cleansing the blood vessels, and promotes detoxification, though excessive consumption may cause digestive discomfort or interact with medications.
What is the best way to consume amla?
The best way to consume amla is fresh or in powder form mixed into smoothies, juices, or salads. Amla juice with honey or amla murabba (candied amla) are better options than amla capsules.
