Amla “Emblica officinalis” commonly known as Indian gooseberries or amla, its small berries are round and bright or yellow-green. its taste tangy and sour but loaded with nutrient.



Nutritional value of Amla (100g )

Energy -58 kilo calories
Fiber -3.4%
Proteins -0.5%
Fat -0.1%
Carbohydrates -13.7 g
Calcium -50 %
Iron -1.2 mg
Carotene -9 microgram
Thiamine -0.03mg
Riboflavin -0.01mg
Nicene -0.2mg
Vitamin C -600 mg

100-gram serving of fresh amla berries contains as much vitamin C as 20 oranges, they are high in fiber and low in sugar, it has notable amounts of polyphenols, alkaloids, and flavonoids.

Health Benefits of Amla

1. Improves eyesight
amla can reduce cataract problems, intraocular tension (the pressure you feel) as well as prevent reddening, itching, and watering of eyes. its Vitamin A content lowers the risk of age-related macular degeneration

2. It burns fat
A protein present in amla helps prevent cravings. it has a very low carbohydrate and fat content which boosts metabolism too, its high fiber content and acids like tannic help in constipation.

3. Builds immunity
Its antibacterial and astringent properties boost one’s immune system. it is a potent antioxidant agent, it can prevent oxidation and help in protecting the cell.

4. Beautifies hair
Amla, is a proven tonic for hair. It has plenty of essential fatty acids which penetrate deep into the follicles and slow down greying, prevents dandruff, and strengthens hair follicles, It has high iron and carotene content, thus boosting hair growth. Amla also acts as a natural conditioner for soft shimmering hair.

5. Improves skin texture
Amla is the best anti-ageing fruit. The Vitamin C and antioxidants present in amla reduces fine lines, wrinkles and offers radiant skin

6. Help in managing chronic conditions
Amla is loaded with chromium which aids in reducing bad cholesterol and also helps stimulate insulin production, thereby reducing the blood glucose level of diabetics.

7. Control Diabetes
The soluble fiber dissolves quickly in body and slow the sugar absobtion rate, & show positive effect on blood glucose and lipid counts in people with type 2 diabetes

8. Better Digestion
The fiber in amla berries helps the body regulate bowel movements and may help to relieve symptoms from conditions like irritable bowel syndrome.

9. Improve Memory and Brain Health
The phytonutrients and antioxidants in amla can benefit memory by fighting against free radicals that can attack and damage brain cells and Vitamin C helps to produce norepinephrine, which improve brain function in people with dementia.

Ayurvedic healers have been used in remedies since ancient period and claim that amla fruit can help balance the three doshas (Kapha/vista/pitta) in the body and eliminate the underlying cause of many diseases. Incorporating this ancient superfruit into your diet may improve your overall health, it is used as, an ideal ingredient in nutritious snack and meal recipe.

Image (c) istock.com

More By  :  Dr. Khushboo Srivastava

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