NUTRITION

How does amla benefit you and why should you include it in your diet

Among fruits, amla is the richest source of vitamin C and is found in South Asia

Historical records show uses of amla as a health remedy for at least 1,000 years

The fruit can be used for the treatment of diseases such as diabetes and cancer

D
Dr. Savita Wale
June 15th, 2021
11 mins read

Did you know that amla, known as the Indian gooseberry, contains 20 times the vitamin C of an orange? The bright green, sour berry is very rich in antioxidants. The fruit grows in the South Asian countries of India, Pakistan, and Bangladesh. It is effective in curing various ailments and also helps you maintain your health. 

Well-known as the immunity booster, amla is an ingredient used to create mouth-watering condimentsYou can eat it in its raw form, as a juice, or as a chutney or pickle. Use amla to prepare delicious candies too. Amla candy benefits you in many ways. It helps you get relief from coughing and fights free radicals in your body. But, consume it in controlled quantities. If not, the added sugar in the candies can affect your health. 

Read on to know more about the benefits of eating amla. 

10 benefits of eating amla

There are many health benefits and medical uses of amla. Check some of them below. 

Relieves symptoms of cold and cough

Amla helps strengthen your respiratory system. Cough and cold often lead to congestion in the chest. Amla relieves the symptoms of cough and cold. Besides, with the vitamin C content in amla, immune system is also strengthened. 

Improves metabolism and helps lower cholesterol

Amla can be beneficial in controlling high cholesterol. It helps to increase the level of PPAR-a, thus reducing the level of total cholesterol in the body. It improves your metabolism too. 

Controls blood sugar levels

The astringent and rejuvenating properties of amla helps control blood sugar levels. It lowers the risk of diabetes by decreasing body inflammation. 

Helps to control diarrhea

Amla has antispasmodic and astringent propertiesThis helps in relaxing the smooth muscles of the abdomen. It also helps reduce the contraction of these muscles. 

Improves eye health

The vitamin C content in amla fights bacteria. It also helps protect your eyes from infections. Amla is rich in vitamin Awhich is vital for your eye health. Vitamin A improves vision and may lower the risk of age-related macular degeneration. 

benefits of amla

Helps reduce weight

Abdominal obesity is one of the major causes of cardiovascular disease in India. Amla can help in weight loss. The fibre in amla improves digestion and keeps a person fuller for long. The appetizer and digestive properties of amla help control weight and improve your metabolism

Increases heart health

Amla helps to reduce high BP levels and inflammation in the body. Both these are high risk factors for heart issuesStudies show that Indian gooseberries protect against oxidative damage linked with heart injury. Also, it helps normalise blood fat levels. 

Brightens the skin

Indian gooseberry has antioxidants that help prevent cellular damage. Thus, it helps slow down aging. The high content of vitamin C in the fruit helps skin plump up. Amla has also been found to promote hair growth and improve vision. 

Reduces heartburn

Amla also helps reduce heartburn and related vomiting as per a study amongst those  

with gastroesophageal reflux disease

Helps fight cancer

Due to the antioxidants present in amla, it plays a role in preventing cancer. In a study on animals, amla extracts were found to have killed certain types of cancer cells. These included lung, cervical, and breast cancer cells. 

Amla and immunity

A strong immune system protects you from ill-effects of bacteria, viruses, and toxinsWhile you can do many things like yoga to improve immunity, when you consume amla, immune system is strengthened, and this keeps diseases away. When it comes to natural immunity booster, amla has been found to be very effective. It has antibacterial and anti-inflammatory properties. The antioxidant vitamin C decreases inflammation and cellular damage. The vitamins in amla also help you develop antibodies against harmful chemicals and threats. 

How to consume amla

There are several ways of incorporating this tart fruit into your life and diet. You can consume it in its raw form, or make amla immunity booster juice. Use the berries in chutneys and curries or prepare pickles and jams. 

Indian gooseberry supplements are also often sold in the form of fruit powder or capsules. Amla powder benefits your skin and hair and used in skincare products. You can also use amla fruit oil for your hair and skin health.

The fruit is a good source of nutrients and vitamins required for your body. But, you should take the right dosage recommended by your nutritionist. For example, eating amla candies in an uncontrolled manner can lead to tooth decay. It can further lead to cavities, or even diabetes because of the added sugar. Additionally, when you don’t eat amla in controlled quantities, it can make constipation worse. As it is rich in vitamin C, the fruit is acidic in nature and can affect your health adversely, especially if the water intake in your body goes down. This is why consulting a nutritionist is necessary. 

You can consult the right nutritionist with ease by using the Bajaj Finserv Health. Choose the medical professional you are looking for and select your city. Now use the smart search filters to find the right professional. Book an online consultation or an in-person appointment with the top doctors you see. You can also get discounts and deals from various health partners on the app.

Please note that this article is solely meant for informational purposes and Bajaj Finserv Health Limited (“BFHL”) does not shoulder any responsibility of the views/advice/information expressed/given by the writer/reviewer/originator. This article should not be considered as a substitute for any medical advice, diagnosis or treatment. Always consult with your trusted physician/qualified healthcare professional to evaluate your medical condition. The above article has been reviewed by a qualified doctor and BFHL is not responsible for any damages for any information or services provided by any third party.

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