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Amla: Health Benefits, Uses, And Side Effects

Amla is known as Indian Gooseberry in English. It is also known as one of the most popular plants in Ayurveda. It can also provide plenty of health benefits due to the wide array of nutrients. Today there are only a few countries cultivating Amla in which the most common growers are India, China, and Malaysia.

Apart from being the seasonal fresh fruits, there are also several different methods for the prevention of Amla like in the form of dried powder, pickles, jams, wines, candies, drinks, and a lot more.

Its regular consumption can prevent various diseases like diabetes, Cardiovascular disorders, digestive disorders, urinary problems, hormonal imbalances, hair loss, arthritis, cough and cold, and the list is endless.

Nutritional Composition

Alma (Gms)ProteinFatCarbsFiberMineral
100 Gms0.5%0.1%14.1%3.4%0.7%

Health Benefits

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Alma is just like the words of elders: bitter at first, then sweet. For thousands of years, Ayurveda practitioners are also using this wonderful herb to treat a series of health ailments without making any harmful effects.

Some of the health benefits are

1. Rich Source Of Vitamin C

Vitamin C is an essential water-soluble vitamin and powerful anti-oxidant required for good health and numerous biological activities in all parts of our body.

Amla is found to contain the greatest amount of Vitamin C with the concentration of 600mg to 1800mg of Vitamin C in every 100g of Amla. A freshly prepared Amla juice contains about 20 times as much Vitamin C as present in orange juice.

2. Hair Care

Hair loss and hair related problems are more prominent nowadays and people are running behind the television advertisements on different shampoos and hair tonics. They are found to be associated with a variety of reasons like protein deficiency, vitamin deficiency, physical stress, medications, anemia, pollution, etc.

Amla is considered a perfect ingredient to get rid of hair related issues and is well known as a good hair conditioner. It possesses the capacity to strengthen the hair roots, maintains color and improves luster.

In order to get rid of dandruff completely from the scalp, Amla can be used in the combination with Tulsi. So I suggest rather going for a hair spa and conditioning, better look for a natural tip that is our Amla.

3. Eye Care

We do a lot of treatments to take care of our skin and hair but we never focus on our eyes. It is very rare that someone takes proper care of his eyes. Amla is as an excellent fruit for improving eyesight.

These days children are spending more time on Laptops, mobiles and also television which affects their eyes the most. So, many of them are suffering from poor vision and distorted vision. There are three strategies by which we can maintain a sharp optimal vision at any age. They include regular exercise to the eyes, enough sleep, and a healthy diet.

4. Improves Digestion And Regulates Acidity

Indigestion is becoming a common issue among people which makes a recurrent pain or discomfort in the upper abdomen. This is due to the underlying reasons like gall bladder disease or ulcers. Studies suggest that an average person requires approx 25 to 30 grams of fiber in a day to avoid constipation. Irritable Bowel Syndrome (IBS) is a chronic condition which makes symptoms like diarrhea, constipation, bloating, cramping, and pain.

One of the herbs recommended for the treatment of Acid reflux is Alma which is highly effective for proper digestive health. It stimulates the secretion of gastric and digestive juice thereby it helps to absorb and assimilate all the nutrients from the body we eat. The fiber present in Amla makes healthy and balanced bowel motion and keeps the intestinal tracts thoroughly clean.

5. Control Diabetes

Diabetes is a disease of distributed carbohydrate metabolism in which the blood sugar levels become much higher than the normal base values. Diabetes is caused either by the lack of insulin due to the destruction of insulin-producing beta cells in the pancreas.

Amla is the healthiest way to say goodbye to diabetes. This healing herb is highly beneficial for regulating blood glucose levels in diabetic patients. It is well known as low sugar as well as fiber-rich fruit.

6. Improves Appetite

Loss of Appetite can be related to many factors. They are anxiety, excess depression, pregnancy, dehydration, medical conditions like kidney failure, heart failure, liver diseases, and many more. Alcohol intake, smoking, drug abuse, physical inactivity also trigger the loss of appetite.

Amla powder can be consumed with butter and honey before meals for improving appetite. It is known to balance the nitrogen levels in our body. It helps to expel out the toxins from the liver. Dried amla powder can be taken with water to improve hunger.

7. Improves Skin Health

Skincare is also one of the most discussed topics around the world and is highly correlated with our beauty and confidence. Skin disorders may be acute or chronic but ultimately affect your appearance and personal life.

We can manage all those skin-related issues without going for expensive treatments. Starting a good skincare habit as well as intake of healthier organic foods contribute to more beautiful younger-looking skin.

Amla is a gift of nature given to mankind with its wonderful properties. Vitamin C, as well as anti-oxidants, make it be a good agent for improving skin overall health. It plays an important role in refreshing the skin texture. Some other skins benefits using amla are:

  • Lightens the complexion
  • Anti-aging effects
  • Exfoliating and Cleansing agent
  • Reduces pigmentation
  • Skin brightener
  • Treat Acne and pimples
  • Skin toner
  • Repair Damaged Tissues

8. Beneficial For Weight Loss

Obesity occupies a major position among the many other health issues. It affects millions of women and men around the world. Overweight can increase the risk of many problems like heart diseases, stroke, breathing problems, type II diabetes, and also high blood pressure. It is the major dangerous problem and millions of people are facing it today.

Amla has proved best to burn out the excess fat content deposited within the body. There are different mechanisms by which it works in weight management. They are:

  • Promotes metabolic health
  • Natural detoxification
  • Improving digestion
  • Natural rejuvenation
  • Controls food cravings
  • Prevents anemia
  • Reduces cholesterol

9. Strengthens The Bones

It is important to keep our bones and joints healthier as we age. The conditions like osteoporosis and arthritis make our life so difficult and non-flexible and it makes lead to severe medical issues. Simple lifestyles changes and intake of proper calcium-rich foods can reduce the likelihood of developing such adverse conditions.

Amla has the property to lower abnormally activating osteoclasts which lowers the bone mineral density and may result in osteopenia, and also other bone disorders.

10. Purifies Blood

Process of blood purification is the most important remedy to get rid of all health issues. Arteries carry the pure oxygenated blood from the heart throughout the body and veins carry the impure blood from different parts of the body to the heart. Lungs purify this impure blood.

Amla cleans the blood as well as detoxifies the system thereby reinforce our immune system. Not only the fruit, its seeds, barks, leaves, but roots also have a role in blood purification and healing.

Home Remedies Using Amla

  • Stomach Cancer: Mix 1 tbsp of amla powder with water. Drink daily for 4 months
  • Acidity: Mix 1 gram of amla powder with little sugar in milk or water. Consume this mixture twice in a day.
  • Alzheimer’s: Take 2 fresh amla daily before breakfast.
  • Amnesia: Take 3 tbsp of amla powder twice in a day.
  • Anemia: Take a mixed solution of amla juice, sugarcane juice, and also honey.
  • Chest Pain: Consume one fresh amla with salt once in a day.
  • Loss of Appetite: Mix 2 tbsp of amla juice with 1 tsp of lemon juice and drink this daily on an empty stomach for 3 weeks.
  • Fungal infection: Drink one cup of amla juice with sugar daily in the morning.
  • Chest infection: Mixture of 1 tsp of honey and half a tsp of dried amla powder in lukewarm water every morning cures chest infections.
  • Dry cough: Lick amla powder with honey thrice in a day.
  • Constipation: Take 1 tsp dried amla powder with warm milk or water before sleeping
  • Diabetes: Add 1 tsp of fresh amla juice in a cup of fresh bitter gourd juice helps to stimulate insulin secretion
  • Digestive disorders: Drink warm water mixed with dried amla powder and black salt.
  • Lung disease: Consume 1 tsp of dried amla powder with water on an empty stomach.
  • Bleeding: Apply the extracted amla juice on the affected area.
  • Fatigue: Crush the fresh amla and add honey. Have it every morning.
  • Hair Care: Massage scalp with amla oil before shampooing.
    • Apply amla juice diluted with water and rub it on the scalp for 15 minutes. Then rinse it off with normal water.
    • Drink 1 glass of amla juice regularly retains the natural hair color and prevents the premature greying of hair.

Different Ways To Consume Amla

  • Eat fresh amla fruits
  • Make fresh juice
  • Dried amla powder
  • Amla pickles
  • Amla candies
  • Dry amla under Sun
  • Boil amla with turmeric and salt
  • Chutney
  • Amla curry
  • Amla sauce

Side Effects Of Amla

Even though it is considered as a super herbal supplement for our system, it is not completely free of side effects. There are some adverse reactions associated with the consumption of these berries.

Some rare side reactions of amla in our system which also should be kept in mind before its consumption.

1. Trigger Hyperacidity

Amla is the powerhouse of Vitamin C is the element for the acidic property of the fruit. But people who are sensitive to Vitamin C or people with a case of hyperacidity should avoid its consumption as it induces acidity problems in them.

2. Skin Dryness And Aging

Amla is a wonderful herb for skin-related issues due to its huge amount of antioxidants and vitamin C. It fights against the toxic free radicals causing skin damage. But amla also possesses diuretic activity which would leave the skin dehydrated. Hydrate the body by drinking more amounts of water and consume amla in moderate amount to get its benefits for the skin.

3. May Cause Issues With Diabetic Patients

Amla is well known for lowering blood sugar levels. But there are some cases in which these berries interfere with anti-diabetic drug and it may result in low blood sugar conditions. So, diabetic patients who are under the control of drugs should consult a specialist for the consumption of these amlas.

4. May Cause Diarrhea Or Constipation

The intake of fiber-rich amla is considered as a natural treatment for constipation. But its consumption in high quantity might lead to hardening of stools. So water intake has to be followed very strictly along with amla.

5. Might Allergic To Some People

Amla can cause allergy to some people. Consumption of amla may cause certain health hazards like vomiting, diarrhea, stomach cramps, abdominal pain, headaches, nausea, itching, and also redness around the face. If any such symptoms exist after the intake of amla, consult a doctor and ask for advice.

6. May Lead To Scalp Dryness

Amla is one of the major ingredients present in natural hair oils to support hair growth. Quantity of these amlas than the optimum value might result in drying of the scalp. Dry scalp is more prone to the formation of dandruff as well as hair fall.


Amlas is nutritious, low-calorie fruits that are rich in vitamins, minerals, and antioxidants.

It is a cure to many health problems like hair fall, diabetes, colic, constipation, cold and cough, weight loss, and also many more. It should be taken in the right amount at the right time.

If you feel any symptoms like vomiting, diarrhea, stomach cramps, abdominal pain, headaches, nausea, and itching please consult your Doctor.

For information of more Indian Spices Click Here.

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