Benefits Of Amla (Gooseberry)

The Indian gooseberry, known locally as Amla, is a tree that is famous for its nutrient rich fruits. It has been a common ingredient in the ancient Indian medicinal practice of Ayurveda. It’s a potent source of Vitamin C and also contains iron and calcium. Because it is so versatile, it has become a favourite among the health conscious masses.see the benefits of amla.

Health Benefits of Amla:

Amla is known to provide a number of health benefits owing to the wide array of nutrients present in it. The health benefits of amla can be attributed to the high amounts of Vitamin C and antioxidants present in it. According to Ayurveda, regular consumption of amla can help us live for more than 100 years. Some of the common amla benefits for health include:

1. Reproduction:

Amla is known as a vrishya herb, which means that it helps to enhance all seven tissues, including the reproductive tissue. Amla supports the reproductive system in both males and females, overcoming difficulty in conceiving. The vipaka properties of amla help to revitalize semen in men by improving the quality of sperms.

2. Bone health:

The scientists of Ferrara University have found that amla extracts can slow the activity of osteoclasts, the cells that break down the bone. The anti-inflammatory properties of amla help to reduce pain and swelling of the bones in arthritis patients.

3. Eye sight:

Amla is very beneficial for eye health as well. It is believed to improve eye sight and prevent age-related macular degeneration. The antioxidants present in amla protect the eye retina from oxidative stress, reducing the risk of cataract. Soak amla in water and wash the eyes with the infusion to improve your eyesight.

4. Stress:

Amla is a potent stress reliever and can help to induce sound sleep. Massage your scalp with amla oil to induce sleep and relieve headaches. Application of amla oil to the scalp before bathing removes night blindness and bilious giddiness.

5. Mental health:

Amla improves nerve health by facilitating proper flow of blood. Regular consumption of amla improves cognitive function, increasing concentration and memory. It also protects the nerve cells from free radical damage, preventing diseases like dementia and Alzheimer’s. The high iron content in amla facilitates oxygen transportation, preventing brain degeneration.

6. Fights Against Heart Disease

High cholesterol is the leading cause of heart disease. By reducing the build up of bad cholesterol, Amla reduces the risk of heart disease. It also reduces clogging in the arteries by boosting good cholesterol or HDL. Studies have also shown its benefits in preventing the thickening of blood vessel walls, the first sign of heart disease.

7. Cools The Body

Amla has three times the vitamin C of an orange. Vitamin C improves tannin levels in the body that shield from heat and light. It keeps your skin cool in the summer by regulating the heat.

8. Diabetes:

Amla is a low in sugar and a high fiber fruit, making it perfect for diabetics. It stimulates the isolated group of cells that secrete insulin. This reduces the blood sugar in diabetes patients. Take amla juice with turmeric twice a day to control diabetes. It is also rich in chromium, which makes it very beneficial for diabetics. The antioxidants in amla regulate glucose levels in the blood, decreasing albumin levels in patients. It inhibits the production of glycosylated hemoglobin, thus reducing blood sugar levels.

9. Digestion:

Amla is a fiber-rich fruit. It aids healthy bowel movement by keeping the gastrointestinal tract clean. It strengthens the digestive system, improving the body’s ability to absorb nutrients from food. The sour and bitter taste of amla triggers the taste receptors, making the digestive enzymes active. Amla helps to get relief from gastritis syndrome and hypochlorhydria. Take amla powder with milk twice a day to cure bloating and acidity. The cooling and laxative properties of amla are very beneficial for treating diarrhea. It works as a natural laxative to clear the accumulated matter from the intestinal tract, relieving constipation and irritable bowel syndrome.


Makes Skin Youthful

  • Gooseberry helps the skin looking great by removing blemishes, acne and other scars. It is good for getting better complexion as it is the excellent source of Vitamin C and minerals).

Provides Natural Glow to Skin

  • It lightens the skin complexion as it contains vitamin C (anti aging property) which provides youthful look and natural glow.

Removes Dead Cells and Wrinkles

  • It works as a natural exfoliator and skin brightening mask as it removes dead cells, wrinkles and soothes the skin because of its astringent properties.

Removes Spots from Skin

  • Applying amla juice with cotton balls on the face for 10 to 15 minutes keeps skin spots, acne, pimples and pigments free.

Prevents from Ageing

  • It is good source of Vitamin A thus reduces the ageing process. Vitamin A is very necessary for producing collagen (makes the skin looks young and elastic). If it is taken empty stomach, it slows down the collagen degradation.

Tightens the Skin

  • It boosts the collagen production in the skin thus keeps skin tight, toned, soft, supple and youthful.

Repair Damaged Skin Cells

  • It is a natural home remedy which promotes damaged skin cells repairing in the body and makes skin smooth and new look.


Keeps hair Healthy

  • It helps the hairs to look healthy and shiny than ever before if uses regularly. It minimizes the hair loss and helps the body to absorb more calcium from food.

Removes Dandruff

  • Eating or applying paste of amla powder to the hair helps in getting relief from the dandruff and keeps hair strong, thick, dark and smooth.

Prevents from Premature Hair Graying

  • Amla oil massage helps in inducing sound sleep and preventing premature hair graying because of antioxidant nature.

Promote Hair Growth

  • It strengthens hair follicles and encourages new hair growth if amla juice and lemon juice mixture is applied to the scalp for 20 to 30 mins and wash with little warm water.

Treats Hair Problems

  • Regular consumption of amla or amla juice helps in treating various hair problems like hair loss, hair fall, split ends and etc.

Amla: Nutritional value:

Amla is a very low calorie fruit. It contains mere 60 calories per 100 grams of serving. Amla has high water content. It contains almost 80% of water per fruit. It is a rich source of dietary fiber and carbohydrates. It also provides nutrients like Vitamin A, B, C, E and K. It also contains minerals like calcium, phosphorus and antioxidants.


Nutrient Value

Percentage of RDA

Energy 44 Kcal 2%
Carbohydrates 10.18 g 8%
Protein 0.88 g 1.5%
Total Fat 0.58 g 3%
Cholesterol 0 mg 0%
Dietary Fiber 4.3 g 11%


Folates 6 mcg 1.5%
Niacin 0.300 mg 2%
Pantothenic acid 0.286 mg 6%
Pyridoxine 0.080 mg 6%
Riboflavin 0.030 mg 2%
Thiamin 0.040 mg 3%
Vitamin A 290 IU 10%
Vitamin C 27.7 mg 46%


Sodium 1 mg 0%
Potassium 198 mg 4%


Calcium 25 mg 2.5%
Copper 0.070 mg 8%
Iron 0.31 mg 4%
Magnesium 10 mg 2.5%
Manganese 0.144 mg 6%
Phosphorus 27 mg 4%
Zinc 0.12 mg 1%

Amla Uses:

45. Amla is mostly used as an ingredient in pickles, juice and sweets. An amazing quality of amla is that heating or drying does not reduce its nutritional value. You can add chunks of amla to your curries and cooked vegetables. Amla chutneys and pickles are another way to include this healthy fruit in your diet. Other ways to consume this fruit is in the form of candies, sweets and murabba.


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