Amla fruit or Indian Gooseberry is well known for its medicinal properties and its benefits for hairs. Botanical name of Amla is Phyllanthus Emblica, and it is a deciduous tree ( that grows up to 30 feet ) of Phyllanthaceae family. Amla is known as a wonder fruit because of the various health and beauty benefits provided by this fruit.In this article, we will talk about health benefits. of amla, benefits of amla for skin, benefits of amla for hair, risks and side effects of amla, recommended dosage for Amla, nutrition facts of amla and some interesting facts about amla.
Benefits of Amla
Health Benefits of Amla (Indian Gooseberry)
Amla may not be so appealing in taste, but the health benefits provided by Amla are so high that it is better to add it to your diet without thinking too much about taste. Some of the major health benefits of amla (Indian Gooseberry) are:-
(1) Helps In Providing Relief From Cold And Sore Throat
If you are suffering from cold/cough and cold symptoms with a sore throat etc. are troubling you then Amla is for you. For this, make a paste of amla by mixing two teaspoons of amla powder with two teaspoons of honey and take this mixture 3-4 times in a day. It will provide relief from a sore throat and cold to a greater extent. This amazing benefit of amla for curing sore throat and cold is because of the presence of vitamin C in amla. Vitamin C is an antioxidant that helps in removing toxins out of the body and make our immune system stronger.
A stronger immune system is more effective in keeping various diseases causing viruses and bacteria away from our body, and if they somehow enter our body, then our immune system fights with them and destroy them. Regular consumption of amla make our immune system stronger and helps not only in preventing cold and cold symptoms but also in keeping us away from many other diseases.
(2) Is a Rich Source of Vitamin C
Vitamin C is an essential nutrient for our body as it keeps our cardiovascular system healthy and boosts our immune system. Deficiency of it can cause scurvy( characterized by swollen gums, bleeding gums, opening of previously healed wounds ( source ) and it is important for us to make sure that we are getting the right amount of vitamin C in our diet.
Amla is a very good source of vitamin C and if you are facing vitamin C deficiency then eating raw amla will help you a lot in keeping scurvy away. Another advantage of consuming amla for vitamin C is that it is a natural product and vitamin C that we get from amla get absorbed by our body very quickly and easily compared to vitamin C received from supplements.
(3) Helps In Providing Relief From Constipation
If you face difficulty in relieving yourself and suffers from constipation or chronic constipation, then amla can help you a lot. Amla is very good for our digestive system and helps in providing relief from constipation. This benefit of amla is because of the presence of dietary fibers in amla, which regulates proper bowel movement and ensure proper elimination of waste from our body. It has been found that consumption of raw amla powder is more effective in treating constipation compared to consuming amla juice.
(4) Helps in Healing Mouth Ulcers
Ulcers in the mouth can be very painful as they hurt even when we eat or drink something and they make it difficult for us even to talk properly. Amla juice is very effective in providing relief from mouth ulcers and also in preventing them from coming again and again. To get relief from mouth ulcers using amla juice, take some amla juice and add half a cup of water to it. The water added to Amla juice will dilute it and now use this diluted amla juice for gargling purposes. Regular gargling from diluted amla juice will heal the mouth ulcers and will also reduce the risk of frequent mouth ulcers.
(5) Helps In Arthritis Condition
Regular consumption of amla either in the form of juice or as a raw fruit is very beneficial for people who have arthritis because of the anti-inflammatory properties of amla. The anti-inflammatory properties of amla help in reducing the swelling and pain in joints and knees of the arthritis patients and provides relief to a great extent.Another reason, amla is good for people who have arthritis is because of the ability of amla to slow down the Osteoclasts, cells responsible for making bones weaker.
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(6) Good For Reproductive Health
Regular consumption of amla helps in keeping reproductive system healthy in both male and female. In women, it helps in overcoming difficulty in conceiving and men it revitalizes semen and improves the quality of sperm.
(7) Helps In Making Bones Healthy
Regular consumption of amla helps in making our bones stronger and reduces the risk of developing arthritis. This benefit of amla is because of ability to amla to down the effect of Osteoclast cells responsible for making bones weaker and damaging the bones. Amla is also good for people who have arthritis because of the anti-inflammatory properties of amla which helps in reducing pain and swelling of joints.
(8) Helps In Improving Eye Sight
Regular consumption of amla either in the form of juice or as raw fruit helps in improving our eyesight and also prevent our eyes from age-related muscular degeneration. This benefit of amla is because of the presence of high level of antioxidants in amla. The antioxidants present in amla fights with the free radicals of our body and prevent our eyes from oxidative stress and reduce the risk of developing the cataract. Other than consuming amla, you can also soak some amla in water and use this water for washing your eyes. It also provides relief from watery eyes, redness, and itching of eyes.
(9) Helps In Reducing Stress
Stress is the curse that we have got from the modern lifestyle and it a major factor in increasing the risk of many serious health problems. To live a healthy life, we should do our best to reduce stress from our life as much as possible, and amla is a wonder fruit that can help in providing relief from stress. For this, regularly massage your scalp with amla oil and it will help in reducing stress level to a greater extent. Massaging scalp with amla oil before taking a bath is also effective in night blindness.
(10) Good For Brain And Mental Health
Amla is very effective in making our brain sharper and in reducing the risk of Dementia and Alzheimer’s disease. This benefit of amla is because of the presence of high level of antioxidants in amla. These antioxidants fight with the free radicals of our body and stabilize them and thus prevents them from damaging our brain cells. Amla also helps in improving concentration and memory by facilitating proper flow of blood.
(11) Helps In Preventing Premature Ageing
Regular consumption of amla helps in slowing down the effect of premature aging because of the presence of high level of antioxidants in amla. The antioxidants present in amla reacts with the free radicals of our body and stabilize them and prevents them from causing oxidative damage to our skin. It will not only prevents premature aging but also reduce the risk of developing several types of cancers.
(12) Prevents Us From Various Respiratory Disorders
Regular consumption of amla either in the form of juice or as a raw fruit helps in making our respiratory system stronger and also in preventing it from various respiratory disorders. This benefit of amla is because of the presence of high level of antioxidants in it, which make our immune system stronger and a stronger system is very efficient in fighting against disease-causing germs and also in keeping them away from our body.
(13) Boost Immune System And Fights Infections
Amla helps in keeping various types of infections like the viral infection, fungal infection and bacterial infections away from our body because of the presence of vitamin C and other antioxidants in amla. These antioxidants not only fight the free radicals of our body but also boost our immune system and make it stronger and thus make our body less prone to get infected by disease-causing bacteria, viruses, and fungus.
(14) Good For Weight Loss
Regular consumption of amla in the form of juice increases the metabolic rate of our body and reduces the rate at which fat accumulates in our body. Because of this benefit, Amla juice is a wonder drink for people who want to lose weight and get a perfect figure. Along with this, eating amla is also effective in controlling excessive weight gain because of the presence of dietary fibers in it. These dietary fibers not only keep our digestive system healthy but also make us feel fuller for a long time and decrease our urge to eat again and again ( frequent eating is one of the main reasons behind obesity).
(15) Rich In Antioxidants
Amla is a very good source of antioxidants that fights with the free radicals of our body and stabilizes them and thus prevents our body from oxidative damage. These free radicals can cause various skin problems and increase the risk of developing skin cancer and give rise to premature aging. Regular consumption of amla helps in reducing the risk of premature aging and increases longevity because of their ability to fight the free radicals.
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(16) Good For Cardiovascular Health
Regular consumption of amla helps in keeping our cardiovascular system and prevents the blockage of blood flow to the heart. Amla also helps in controlling hypertension by increasing the strength of our heart muscles, and the antioxidants like pectin and amino acids present in amla help in decreasing low-density lipoprotein from our body and helps in increasing good cholesterol (HDL) in our body. Regular consumption of amla also prevents fat and plaque from getting accumulated in arteries and reduces the risk of developing atherosclerosis
(17) Helps In Preventing Various Types of Cancer
Consumption of amla on a regular basis, either in the form of juice or as a raw fruit helps in reducing the risk of several type of cancers like stomach cancer, skin cancer, liver cancer etc. because of a large number of antioxidants present in amla. These antioxidants fight with the free radicals of our body and stabilizes them and thus prevents them from damaging our body cells and increase the risk of various types of cancer. Regular consumption of amla also helps in slowing down the growth of carcinogenic cells that plays a direct role in the development of cancer. Amla is effective not only in reducing the risk of cancer but also in counter-attacking the side effects caused by anti-cancer drugs.
(18) Good For People Suffering From Diabetes
Amla is very safe and healthy fruit (yes, botanically amla is a fruit) for people suffering from diabetes because of the presence of high fibers and low sugar in it. Regular consumption of amla also helps in reducing blood sugar level in a person suffering from diabetes by stimulating the isolated group of cells responsible for secreting insulin. Amla is also rich in chromium which regulates the carbohydrates metabolism and makes our body more responsive to insulin and reduces glucose levels. Along with this, the presence of antioxidants in amla helps in regulating blood sugar level in our body Amla inhibits the production of glycosylated hemoglobin and reduces blood sugar levels.
(19) Helps In Keeping Our Digestive System Healthy
Amla is very effective in keeping our digestive system healthy because of the high level of dietary fibers present in it. These dietary fibers help our body to absorb proper nutrients from the food and also regulate bowel movements and provide relief from constipation. Along with this, the sour and bitter taste of amla also plays a significant role in keeping our digestive system healthy as it triggers the taste receptors and activates digestive enzymes.
(20) Provides Relief From Sleep Disorders
Consumption of amla on a regular basis provides relief from stress and this benefit of amla also helps in curing sleep disorders like insomnia and helps you in enjoying a perfect sleep. A good sleep is must to keep our brain and body relaxed and energetic. So, if you are having any trouble in sleeping then start including amla in your routine.
(21) Helps In Keeping Liver And Bladder Healthy
Consumption of amla on a regular basis helps in keeping our liver and bladder healthy because of the ability of amla to remove toxins from our body. Smoking habit, intake of painkillers, alcohol etc also increase toxins level in our body and amla is very good for people who either drink or smoke or are on any kind of medication (consult your doctor first).
(22) Regulates Acid Level In Stomach
Amla is very effective in providing relief from constipation and there are many other benefits of amla for the digestive system. One such benefit is the ability of amla to balance acid levels in stomach and improves digestion.
(23) Fights Off Free Radicals
Amla is a rich source of vitamin C which is a powerful antioxidant, and there are many other antioxidants present in amla. All these antioxidants fight damage and reduces the risk of cancer, premature aging etc.
(24) Purifies Blood and Remove Toxins
Regular consumption of amla either in the form of juice or as a raw fruit helps in purifying blood by removing toxins from the blood. It also helps in increasing the hemoglobin level in our blood and red blood cells count.
(25) Helps In Maintaining Cholesterol Level
Amla is very effective in maintaining proper cholesterol level in our body. It not only helps in reducing bad cholesterol level but also helps in increasing the level of good cholesterol in our body. For this, take 500 mg of amla powder with a glass of water every night before going to sleep. This will reduce the bad cholesterol (LDL) level, VLDL and triglycerides level by over 40% and at the same time it will increase the level of high cholesterol level which is beneficial for our cardiovascular health.
(26) Reduces The Risk of Formation of Gall Stones
Regular consumption of amla helps in reducing the risk of formation of gallstones in our bladder. This benefit of amla is because of the presence of vitamin C in amla which converts the excess cholesterol present in bile to bile acid and thus prevents the formation of gall bladder stones.
(27) Prevents Scurvy and Jaundice Outbreak
Regular intake of amla juice early in the morning on empty stomach prevents scurvy and also reduces the risk of jaundice outbreak.
(28) Reduces Ill Effect of Smoking
Regular consumption of amla either in the form of juice or as a raw fruit helps in fighting against the ill effect of smoking and keep our lungs healthy. This benefit of amla is because of the presence of high level of antioxidants in amla that fights with the free radicals of our body and stabilizes them and thus prevents them from doing damage to our body.
Beauty Benefits of Amla
The benefits of amla are not just limited to health, but there are also some beauty benefits associated with amla. Some of the major beauty benefits of amla are:-
Benefits of Amla (Indian Gooseberry) For Skin
(1) Helps In Reducing Skin Irritation And Blemishes
Amla helps in reducing skin irritation and blemishes because of a large number of antioxidants present in it. These antioxidants fight with the free radicals of our body and also flushes out toxins from our body and purify the blood, and thus provide relief from various skin problems.
(2) Heals Pimple And Acne
The skin problems like acne and pimples is caused by the impurities of blood and clogging of skin pores by dirt excessive oil etc. Regular consumption of amla helps in purifying blood by flushing out toxins out of the body, and applying amla extract directly on face helps in healing pimples and acne because of ability of amla to remove materials like dirt,pollutants etc. from the skin pores and make it healthy again. Both internal and external use of amla is effective in keeping acne and pimples away.
(3) As A Natural Skin Cleanser
Amla can be used as a natural skin cleanser because of its ability to remove dirt, grime, pollutant, excessive oil, etc. from our skin pores and make them unclogged. Clogging of skin pores by dirt and pollutant is the main reason behind various skin problems and using amla as a skin cleanser reduces the risk of various skin problems. To use amla as a skin cleanser, add some water and olive oil to amla powder and mix them well to form a thick paste. Apply this paste on your face and wash off after 10-15 minutes.
(4) Brightens Skin Tone
Regular consumption of amla juice helps in brightening skin tone because of the antibacterial properties of amla which helps in purifying blood by removing toxins out of the body and reveals the natural glow hidden beneath the skin. Amla is also rich in antioxidants like vitamin C which fights with the free radicals of our body and prevents them from doing damage to our skin.
(5) Skin Firmness
Regular consumption of amla helps in making our skin firm and smooth because of its ability to stimulate collagen production. This benefit of amla is because of the production of a large number of vitamin C in amla.
(6) Reduces Skin Pigmentation
Consuming amla either in the form of juice or as a raw fruit on a regular basis helps in reducing skin pigmentation
(7) Restricts Free Radical Damage
The free radicals of our body are the unstabilized ions which get formed during oxidation of food and even during breathing. These free radicals try to damage our skin cells and give us rise to skin problems like acne, pimples, premature aging, etc. and even increase the risk of developing various types of skin cancer. Regular consumption of amla protects our body from the oxidative damage caused by the free radicals because of the presence of a large number of antioxidants like vitamin C in it, which fights with the free radicals and stabilize them.
(8) Anti-Viral Nature
Amla is antiviral in nature, and this property of amla make it very effective in protecting our skin from various pathogenic diseases.
(9) Repair Damaged Tissue
A large number of antioxidants present in amla not only prevents our skin from the oxidative damage caused by the free radicals in our body and also heal damaged tissues quickly and helps in getting rid of dry skin.
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Benefits of Amla For Hair
Amla is well known for its hair benefits and in providing relief from various hair problems. Some of the major benefits of amla for hair are as follows:-
(1) Prevents Premature Greying Of Hair
Amla is a rich source of antioxidants that prevents our skin from premature ageing because of their ability to fights with the free radicals of our body and stabilizes them. The antioxidants help not only in reducing premature ageing of skin but also in reducing premature graying of hairs. Massaging your hair with amla oil is very effective in preventing premature graying of hair. Other than this, you can also soak some dried amla in coconut or sesame oil for few days, and use this oil for massaging your hair and scalp.
(2) Prevents Dandruff
Regular consumption of amla or amla juice helps in keeping dandruff at bay. This benefit of amla is because of the ability of amla to keep our scalp moisturized and healthy and reduces the shedding of dry skin cells of the scalp and thus prevents dandruff.
(3) Prevents Hair Loss
Regular consumption of amla make our hair stronger and prevents hair loss. Along with this, massaging your hair and scalp with amla oil before shampooing is also effective in hair loss.
(4) Enhance Hair Color
These days there are dozens of hair colors in the market but if you want to go natural then use amla and heena for dyeing your hair. Heena provides color to hair and amla provides strength.
(5) Treats Dry and Frizzy Hair
If you have dry hairs, then it’s time for you to add start adding amla in your diet. Amla is very effective in making our hair long and skinny, and also in providing moisture to our scalp and hair, and thus reduces the problem of dry hairs and dandruff.
(6) Strengthen Hair
Regular consumption of amla or amla juice and/or external application of amla oil on hair and scalp improve the strength of our hair follicles and make our hair strong and shiny.
Nutrition Chart of Amla
All the health and beauty benefits of amla are because of the nutrients present in amla. Take a look at below mentioned chart to know about the major nutrients present in amla.
Risks and Side Effects of Amla
Although amla is a safe fruit and there are many benefits health and beauty benefits associated with amla, but there are certain risks and side effects that may arise because of consumption of amla or over consumption of amla. Some of the common risks and side effects of amla are:-
(1) Could Increase Risk of Hyperacidity
Amla is a wonder fruit for our digestive system and regular consumption of amla helps in keeping our digestive system healthy and it is also recommended to be ingested on an empty stomach for detoxification purpose. However, it is important to note that too much of amla or vitamin C can give rise to hyperacidity and make our stomach upset. It is, therefore, important to keep amla intake in limit and eat amla in the form of amla powder or juice ( along with water) to reduce the risk of hyperacidity.
(2) Increased Risk of Constipation
The dietary fibers present in the amla helps our body to absorb the proper nutrients from our food and also helps in controlling bowel movement of our stomach and make it easy for us to pass out stool without any difficulty. However, too much of amla can do the opposite and harden our stool, making it difficult for us to excrete waste easily and properly. It is, therefore, important to consume amla either in the form of powder ( with water) or as a juice( diluted with water) in moderate quantity. The problem of constipation can increase further if you are taking too much amla, but your water intake reduces.
(3) Not so safe for Diabetics
Amla is rich in dietary fibers and low in sugar. This property of amla make it good for diabetics patient as it lower the blood sugar level but if you are already on the anti-diabetic medications then it is better to consult with your doctor before adding amla to your routine. This is because anti-diabetic medications also do their part of reducing blood sugar and amla also reduces blood sugar. nt giving rise to hypoglycemia. Amla in the form of candies is also bad for the diabetic patient because of their high sugar content.
(4) Not Suitable For People Suffering From Hypoglycemia
Hypoglycemia is the abnormal dropping of glucose level of our body and is mainly associated with treatment of diabetics but there are also some other factors that could give rise to hypoglycemia ( source ) Amla is low in sugar and also possess the power to reduce the blood sugar ( glucose) level of our body and it is, therefore, important to a hypoglycemic patient to avoid amla in any form because it can worsen the problem of hypoglycemia to a great extent.
(5) Could Effect Blood Pressure In Negative Way
Amla is very good for our kidneys as it helps in the detoxification and purification of blood. In the same way, amla also helps in reducing high blood pressure level. However, amla, when consumed in the form of pickles, can do more harm than good. This is because of the presence of a large amount of salt (sodium) in amla which can increase the risk of kidney disorders and hypertension. It is, therefore, better for a person with hypertension or renal disorder to enjoy amla either in the form of juice ( diluted with water) or as a raw powder ( with water) in moderate quantity. But if you are suffering from hypotension (abnormally low blood pressure) then it is better to avoid amla even in the form of juice or powder. This is because amla is known to reduce the blood pressure level and maintain it. If you are already suffering from the problem of low blood pressure then eating amla can worsen the problem.
(6) Skin Might Lose Its Moisture
The presence of large number of antioxidants in amla make it a wonder product for our skin as the antioxidants present in amla fights with the free radicals of our body and prevents them from damaging our skin cells ( and body cells) but it is important to note that it is better to keep amla consumption in moderation and drink plenty of water if you are taking amla ( in any form) on regular basis. This is because of the diuretic properties of amla which can make our skin depleted of moisture and make it dry.
(7) Might Experience Dryness of Scalp
If you are suffering from any hair problem like dryness of hair, dryness of scalp, hair loss, dandruff etc then it is time for you to start consuming amla ( either in the form of diluted juice or as a powder form) on regular basis as the nutrients present in amla helps in reducing the dryness of scalp and prevents various hair and scalp problem. However, it is important to keep consumption of amla in moderation as the excessive amount of amla can blow away the benefits provided by amla and make your scalp dry and thus increase the risk of hair loss, baldness, dandruff, dry scalp. Moderation is the key ( here too ).
(8) Could Worsen Cold And Associated Conditions
If you are suffering from cold and cold symptoms then it is better to not to consume amla in any form ( be it powder or diluted juice) as amla is a natural coolant and consuming amla when you are already suffering from the cold can worsen the cold condition. Instead of eating amla it is better to make a paste of amla powder and honey 3-4 times a day.
(9) Not Advisable For People With Heart Ailment
Amla is good for our heart and helps in keeping our cardiovascular system healthy but if you are suffering from any kind of heart problem then it is always better to consult your doctor before including amla ( in any form) in your daily routine.
(10) Could Increase Bleeding Disorder
It has been found that consumption of amla might increase the risk of bleeding and bruise in some people, especially during or after surgery. So, it is better not to consume amla or stop consuming amla two to three weeks before surgery.
(11) Too much of Amla Is Not Good For Pregnant Women and Infants
Amla is good for pregnant women and infants and it is okay ( but only if your doctor say Okay) to consume amla in moderate quantity during pregnancy and even by the infants ( 30-35 mg ). However, over consumption of amla must be avoided as it can trigger various health problems like diarrhea, dehydration, stomach pain and vomiting.
(12) Dehydration and Unwanted Weight Loss
Amla is diuretic in nature which means it can trigger excessive loss of water and increase the risk of dehydration in our body, and sometimes it can even cause sudden loss of weight.
(13) Interference With Certain Medications
Amla interferes with certain medications like anti-diabetic medication, anti-hypertension medication, medications for heart problems etc. and it is better to avoid amla or consult your doctor before adding amla in your daily routine. If you are on anti-coagulant drugs, then it is better to stay away from this wonder fruit.
(14) Individual’s Allergy Towards Amla
Regular consumption of amla provides many health and beauty benefits and this is what makes it a wonder fruit but this is not a wonder fruit for those who are allergic to amla and they should avoid adding amla in their daily routine. If you face problems like diarrhea,abdominal pain, cramps in the stomach ,nausea,vomiting, redness and swelling around mouth, itching and redness on face, difficulty in breathing, headaches, drowsiness, lightheadedness on consuming amla then it means you are allergic to amla and benefits of this wonder fruits are not for you.
Interesting Facts About Amla
There are also some other interesting facts associated with amla and in this final section of this article, we will take a look at those facts
(1) Amla is considered sacred by Hindus and amla tree is believed to be loved by Lord Vishnu and for this reason, amla tree is also worshiped On Ekadashi ( Technically 11th day( four days before full moon ) of lunar calendar followed by Hindus ).
(2) As per another Hindu mythology, amla tree is believed to grown from the Amrit that got spilled accidentally on earth when demons and Gods were trying to snatch Amrit Kalash ( pot of Amrit) from each other.
(3) Amla was the last gift gifted to Buddishst Sanga by the great Indian Emperor Ashoka.
(4) Amla is known to be given as Bhiksa to Adi Shankaracharya by a poor Brahmin women on the auspicious day of Dwadashi. Adi Shankaracharya was very happy on getting sacred amla as Bhiksha and he composed and recited kanakdhara Stotram in praise of mahalakshmi.
(5) Amla was also gifted to Tamil legend Avvaiyaar ( Great female poet and political activist of Sangam period) by the King Athiyaman as a symbol of long life.
(6) Amla is planted through the deciduous of tropical India and on hill slopes up to 2000 metres. Commercial cultivation of amla is popular in done in Rajasthan, Tamil Nadu, Madhya Pradesh, and Uttar Pradesh.
(7) Amla tree starts giving fruits after about seven years of plantation.
The information contained in the post is for general purpose only and shouldn’t be considered as a medical advice or as an alternative to medical advice. Although I’ve tried my best to keep the information contained in this post as accurate and updated as possible, but I make no guarantee of the accurateness of the same.
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