Amla Benefits – 8 Reasons Why You Should Eat Amla Every Day

This fruit contains eight times more vitamin C than an orange, twice as much antioxidant power as an acai berry, and around 17 times the antioxidant power of a pomegranate. A humble Indian gooseberry, commonly known as amla, deserves its superfood status.

We can protect ourselves from countless ailments, such as colds, cancer, or infertility, with its translucent green fruit, that derives its name from the Sanskrit word ‘Amlaki’ meaning “nectar of life”. According to Ayurvedic doctors, amla can balance the three doshas (Kapha/Vata/Pitta) in the body and cure the underlying cause of many diseases.

Amla (Indian Gooseberry) Nutritional Value

Amla consumption should be between 75 and 90 mg per day for adults.

Nutritional value (100 g)

  • Energy58 kilo calories
  • Fiber3.4%
  • Proteins0.5%
  • Fat0.1%
  • Carbohydrates13.7 g
  • Calcium50 %
  • Iron1.2 mg
  • Carotene9 microgram
  • Thiamine0.03mg
  • Riboflavin0.01mg
  • Nicene0.2mg
  • Vitamin600mg

Observe this long list of amla’s health benefits and you will see why you should indulge in this sour treat every day.

8 Promising Benefits of Amla (Indian Gooseberry)

  • It helps fight the common cold

Amla contains more vitamin C than store-bought supplements and is more easily absorbed by the body.

If you have a cold or a cough, mix two teaspoons of amla powder with two teaspoons of honey and consume it three to four times a day for instant relief or once a day for permanent protection. Take two teaspoons of amla powder with two teaspoons of honey three to four times a day for quick relief when you have a cold or a cough or take once daily for permanent protection.

  • Amla improves eyesight

Scientists have found that amla’s carotene improves vision. The consumption of amla regularly has also been connected to improvement in overall eye health as amla can alleviate cataract problems, intraocular tension (the pressure you feel in your eyes) as well as prevent reddening, itching, and watering of the eyes. The Indian Gooseberry is extremely rich in Vitamin A, which lowers the risk of age-related macular degeneration

  • It burns fat

The most exciting benefit of amla is the least talked-about. Its protein content helps prevent cravings. It also has very low carbohydrate and fat content.

A single serving of amla (150 g) contains 66 calories, 1 gram of protein, less than 1 gram of fat, and 15 g of carbohydrates. The majority of consumers say drinking amla juice before a meal fills them up and makes them eat less.

Nutritionists claim that amla boosts metabolism, making one lose weight faster. Amla has a high fibre content and acids like tannic that help relieve constipation and make you appear slimmer.

  • Amla builds immunity

Amla’s antibacterial and astringent properties boost the immune system. The majority of health problems, including cancer, are caused by oxidative damage – when body cells use oxygen, they leave behind harmful byproducts known as free radicals. A powerful antioxidant like amla is capable of preventing this oxidation and protecting the cells.

  • Amla beautifies hair

Amla is a proven tonic for hair, just as curry leaves are. This oil contains plenty of essential fatty acids that penetrate deep into the hair follicles and slow down greying, prevent dandruff, and strengthen hair follicles.

Iron and carotene in this tangy fruit promote hair growth. You can use amla as a natural conditioner to get soft, lustrous hair. Amla oil or powder mixed with henna could be used for a hair pack.

  • Amla improves skin

Amla is the best fruit for anti-aging. Amla contains Vitamin C and antioxidants that reduce wrinkles and fine lines. You can get blemish-free, healthy and glowing skin by drinking amla juice with honey every morning.

  • Amla helps manage chronic conditions

A rich source of chromium, amla helps lower bad cholesterol and boost insulin production, thereby reducing the blood sugar levels of diabetics. Additionally, drinking amla juice in the morning or when one’s blood pressure is elevated helps keep blood pressure in check.

  • It relieves pain

Whether it is arthritis-related joint aches or painful mouth ulcers, amla’s anti-inflammatory properties can provide relief.

Amla is used to treat wounds and its extracts may help ease neuropathic and postoperative pain, according to research. Amla juice needs to be diluted in half a cup of water and gargled with for ulcers.

How to use amla (Indian Gooseberry)

It is best to drink the juice of fresh amla to reap the benefits of this fruit. It is readily available from December through April. If you cannot handle the sour shot, try these tasty alternatives:


Amla should be deseeded and chopped into small pieces. Mix with salt and let dry in the sun for a few days. After completely dehydrating, store in a dry jar for a convenient snack on-the-go.


By soaking amla in sugary water, you can make a spicy amla achaar or a sweet murabba.

Amla Healthy Recipes

#1. Amla chutney


  • Amla 4
  • Corainder leaves 2 tsp
  • Green chilly 2
  • A small piece of ginger piece
  • Pinch of jeera
  • Pinch of hing
  • Rai (mustard) seeds ¼ tsp
  • Salt to taste
  • Oil, 1 tsp


  • Peel gooseberry skin after soaking in hot water for five minutes. Remove the seeds.
  • Coriander leaves, green chilly, ginger, jeera, and salt to taste. Mix in a mixer without water.
  • Heat oil and add hing-rai. Mix the paste with this.

Nutritional content (100g serving)

  • Carbohydrates 75.40%
  • Protein 0.40%
  • Fat 0

#2. Amla Sabji


  • Amla ¼ kg
  • Onion, finely-chopped 1
  • Ginger-garlic paste 1 tsp
  • Green chilli paste 2 tsp
  • Rai seeds (mustard) ½ tsp
  • A few curry leaves (kadipatta)
  • Haldi (turmeric powder) ¼ tsp
  • Red chilli powder 1 tsp
  • Methi (fenugreek) powder 3 tsp
  • Dhania (coriander) powder 1 tsp
  • Jeera (cumin) powder ¼ tsp
  • A pinch of hing
  • Salt to taste
  • Oil as per requirement


  1. Cook amla in a pressure cooker for two whistles with a cup of water. Once the pressure subsides, remove the amla seeds.
  2. Heat the oil in a frying pan. Let it splutter with hing, rai, and kadipatta.
  3. Fry ginger-garlic paste, green chilli paste, and onion for a few minutes.
  4. Add the dry masalas and stir over a medium flame.
  5. Add amla, salt and stir well. When contents are dry, switch off stove.

Amla – Frequently Asked Questions (FAQs)

  • How many amlas should you eat a day?

A. You can consume 1-2 amlas per day, either as juice or It is always advisable to consult a doctor before eating it.raw. To be on top of things, it is always recommended that you consult a physician before consuming it. Amla should not be consumed by pregnant or breastfeeding women or those with low blood sugar levels.

  • What are the benefits of eating amla?

A. Amla is a great way to get maximum benefits from your diet. In addition to improving immunity, amla is a natural blood purifier, aids in weight management, and reduces pain.

  • Does amla have any side effects?

A. You should consider certain aspects before including amla in your daily routine. Those who have already been diagnosed with bleeding disorders may be at an increased risk of bleeding disorders. Low blood sugar may also be a side effect. Diabetics should consult their doctor before taking this.

  • When is the best time to eat amla?

The best time to consume amla is early in the morning on an empty stomach.

  • Is amla good for weight loss?

A. Amla speeds up metabolism and helps you burn calories. As a natural detoxifier, drink a glass of amla juice first thing in the morning.

  • Who should not consume amla?

A. Amla should be avoided by pregnant or breastfeeding women and people with diabetes.

  • Does amla reduce blood pressure?

A. Yes, Amla’s antioxidants and high potassium content help reduce blood pressure. One teaspoon of raw honey with it is exceptional for managing blood pressure.

  • How is amla good for hair?

A. Boosting hair growth and strengthening the hair are two benefits of iron and carotene.

  • Is amla good for fatty liver?

People with fatty livers and weak digestive systems benefit from Amla’s antioxidant properties.

  • Can we drink amla juice every day?

A. Amla juice can boost your immunity and improve your skin & hair texture when you drink it daily. You can also lose weight by drinking it regularly.

  • What is the best time to drink Amla Juice?

A. Have Amla juice in the morning, as soon as you wake up.

  • Is Amla juice good for skin?

A. Vitamin A, Vitamin C, and antioxidants present in amla purify the blood and make the skin look healthy. These compounds also help prevent the aging process.