36 Amazing Health & Beauty Benefits of Amla (Indian Gooseberry)

Amla or Indian Gooseberry is a citrus fruit that grows on the deciduous tree of the same name and belongs to the Phyllanthaceae family. Amla is well known for its medicinal benefits and other benefits due to the abundance of essential nutrients like vitamins, minerals, antioxidants, phytonutrients, polyphenols, and dietary fibers, etc.

Health Benefits of Amla

Benefits of Amla

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Some major health benefits of Indian Gooseberry or amla are as follows.

 

(1) Relieve Cold And Sore Throat

The antimicrobial properties of amla protect us from various bacterial and viral infections responsible for causing cough and cold.

Vitamin C, a powerful antioxidant in amla strengthens our immune system and minimizes the risk of getting a cough, cold, fever, and flu, etc. 

To get relief from cold and sore throat, mix two teaspoons of amla powder with two teaspoons of honey, and consume this mixture 3-4 times a day in equal proportion. 

(2) Abundance of Vitamin C

One 100 gram serving of amla provides 600 mg of vitamin C, an essential nutrient that provides many benefits such as stabilizes free radicals, enhance collagen production, enhance iron absorption, guard against chronic disease, strengthens immunity, improve brain functioning, and main ocular health, etc.

Deficiency of vitamin C may increase the risk of scurvy and give rise to symptoms such as swelling and discoloration of gums, bleeding gums, nosebleeds, poor healing of wounds, weakness, fatigue, and joint pain. 

(3) Promotes Digestive Health

Antioxidants like vitamin C, vitamin A and other antioxidantal compounds like phytonutrients, polyphenols, and flavonoids, etc in amla protect our digestive system from free radical damage and minimizes the risk of colon cancer, abdominal cancer, pancreatic cancer, intestinal cancer, and stomach cancer, etc.

The laxative properties of dietary fibers in amla improve bowel movement, aids in stool elimination, and thus relieve constipation and other gastrointestinal issues like abdominal pain, irritable bowel syndrome, gas, bloating and flatulence, etc. 

The sour and bitter taste of amla triggers taste receptors and activates digestive enzymes.

Other nutrients like zinc, iron, magnesium, and folate, etc also improves our digestive health.

For treating constipation, amla powder is more effective than amla juice.

(4) Heal Mouth Ulcers

Because of its antimicrobial properties, amla fights against various bacterial, viral, and fungal infections that cause mouth ulcers. 

To get rid of mouth ulcers, dilute one tablespoon of amla juice with half a cup of water, and gargle with this solution.

Regular use will heal mouth ulcers and will reduce the risk of frequent mouth ulcers. 

(5) Provides Anti-Inflammatory Benefits

Vitamin C, an anti-inflammatory compound in the amla provides relief from pain and inflammation caused by inflammatory diseases like arthritis, rheumatism, rheumatoid, gouts, asthma and bronchial asthma, etc.

(6) Good For Reproductive Health

Because of its aphrodisiac properties, amla improves the sexual health of both men and women.

Vitamin C and other antioxidantal compounds like phytonutrients and polyphenols in amla protect the sperm cells from free radical damage and improve sperm quality.

In women, amla improves fertility and helps with conceiving. 

(7) Strengthen Bones

Amla strengthens our bones and teeth due to bone-strengthening minerals like calcium, potassium, and magnesium, etc. 

Calcium is a vital mineral for the growth and development of the bones, and lack of this mineral may increase the risk of bone disorders like osteoporosis.

Potassium neutralizes acid load, reduces loss of calcium from the bones, and thus improves bone density.

Magnesium also improves bone density and thus contributes to better bone health.

Amla lower osteoclasts, the cells responsible for breaking down bones. 

Other nutrients like zinc, phosphorus, and folate, etc also aid in making our bones healthier.

(8) Good For Eyes

Amla helps in maintaining our ocular health because of its rich nutritious profile.

Vitamin C, vitamin A and other antioxidantal compounds like phytonutrients, polyphenols, and flavonoids, etc in amla protects our eyes from free radical damage and thus minimizes the risk of age-related macular degeneration, cataract, and glaucoma, etc.

Vitamin A, an essential nutrient for the eyes improves vision, prevents eye dryness, and minimizes the risk of night-blindness.

Soak amla pieces in water, wash your eyes with this water. Regular use will provide relief from watery eyes, eye redness, and itching of eyes. 

(9) Wonderful Stress-Buster

Amla relaxes us and provides relief from stress and anxiety which can otherwise cause damage to our physical, mental, and emotional health. 

B vitamins in the amla maintain a healthy nervous system and provide relief from stress.

Magnesium in amla also plays a significant role in reducing stress and anxiety.

Potassium, vitamin C and B vitamins in amla enhance feel-good hormones in our system, calm our body and mind, and make us feel better. 

Both consuming amla as well as massaging the scalp with amla oil is beneficial for reducing stress. 

(10) Improves Neurological Health

Amla aid in maintaining a healthy nervous system.

Antioxidants like vitamin C, vitamin E, and other antioxidantal compounds like phytonutrients, polyphenols, and flavonoids, etc in the amla protects our brain cells or the neurons from free radical damage, and thus minimizes the risk of various neurodegenerative diseases like Parkinson’s disease, Alzheimer’s disease, amnesia, and dementia, etc. 

Other nutrients like iron, potassium, zinc, iron, and magnesium, etc in the amla also contribute to neurological health as they provide several cognitive benefits like a sharper memory, better focus, improved concentration,  and reduced mental confusion, etc. 

Vitamin C enhances the production of collagen, an amino acid that maintains skin elasticity and prevents wrinkles and saggy skin.

(11) Improves Respiratory Health

Amla improves our respiratory health.

Antioxidants like vitamin C, vitamin A and other compounds like phytonutrients, polyphenols, and flavonoids, etc in amla protect our respiratory system from free radical damage and minimizes the risk of lung cancer.

Anti-inflammatory compounds like vitamin C and vitamin A in amla protect our respiratory system from pain and inflammation and minimizes the risk of asthma, bronchial asthma, and lung inflammation.

The antimicrobial properties of amla protect our respiratory system from various bacterial and viral infections.

Other nutrients like potassium, zinc, magnesium, and manganese, etc in amla also improve our respiratory health.

(12) Strengthens Immune System

Our Immune is a defense mechanism of the body that prevents and treats various microbial infections, diseases, and as well as external wounds and injuries.

Antioxidants like vitamin C, vitamin A, vitamin E, and other antioxidantal compounds like phytonutrients, polyphenols, and flavonoids, etc in amla protect our immune cells or the white blood cells from free radical damage and thus strengthens our immune system.

Vitamin C enhances the production of white blood cells, and further strengthens our immunity.

When our immunity is stronger, we are less likely to get infected by a cough, cold, fever, and flu, etc.

The antimicrobial properties of amla protect us from various bacterial, viral, and fungal infections, and keep us healthy. 

Other nutrients like zinc, potassium, magnesium, iron, and folate, etc in amla also contribute to better immune health.

(13) Good For Weight Loss

A half-cup serving of raw amla provides 33 calories of energy and because of its low calorific value, it helps in weight loss.

Dietary fibers in amla provide stomach satiety, controls our urge to eat again and again, and thus controls overeating which is a prime cause of obesity.

For weight loss, eat raw amla or drink amla juice without added sugar. In the market, you can also find amla candies but those should be avoided as they are often coated with salt or sugar. 

(14) Protection against cancer(s)

Vitamin C, vitamin A and other antioxidantal compounds like phytonutrients, polyphenols, and flavonoids, etc in amla protect our cells and tissues from free radical damage and minimizes the risk of several cancers like colon cancer, abdominal cancer, lung cancer, pancreatic cancer, stomach cancer, breast cancer, and prostate cancer, etc.

Free radicals are the unstabilized ions that stabilize by stealing electrons from the neighboring molecules, and doing so causes oxidative damage to them.

Amla not only minimizes cancer risk but also counter-attacks the side effects caused by anti-cancer drugs. 

(15) Maintains Cholesterol Level

Dietary fibers in amla reduce LDL cholesterol in the body and minimize the risk of atherosclerosis.

Atherosclerosis is a condition that leads to hardening and narrowing of the arteries due to the accumulation of plaque and fat deposits in the arterial walls and is a leading cause of several cardiovascular problems like heart attack, heart stroke, and coronary artery disease.

(16) Regulates High Blood Pressure

Amla contains potassium, a natural vasodilator that relaxes our blood vessels improves blood circulation, and thus provides relief from high blood pressure or hypertension.

Hypertension is a common health problem that affects millions of people around the world and gives rise to various health problems like severe headaches, nose bleed, chest pain, fatigue, irregular heartbeat, difficulty in breathing, vision problems, and blood in urine, etc.

Zinc and magnesium in amla also aid in regulating high blood pressure.

Consume amla moderately as over-intake of potassium may lower the blood pressure to an abnormally low level giving rise to symptoms such as dizziness, fainting, nausea, dehydration, lack of concentration, blurred vision, and pale skin, etc.

If you are already on blood pressure medication, then consume pumpkin after having a word with your doctor to avoid the risk of food-drug intolerance.

(17) Improves Cardiovascular Health

Amla improves our cardiovascular health.

Antioxidants like vitamin C, vitamin A and other antioxidantal compounds like phytonutrients and polyphenols, etc in amla protect our cardiovascular system from free radical damage and improves its efficiency.

Dietary fibers in amla reduce LDL cholesterol and thus minimizes the risk of atherosclerosis which is a leading cause of several cardiovascular problems.

Potassium in it relaxes our blood vessels and regulates high blood pressure which is a major cause of several cardiovascular and other health problems.

Other nutrients like zinc, iron, magnesium, manganese, and copper, etc in amla also contribute to our cardiovascular health.

(18) Regulates Blood Sugar Levels

As amla has a low glycemic index of 35, it slows down the rate at which sugar is released into the bloodstream, prevents a sudden spike in blood sugar level, and thus helps in managing diabetes.

The dietary fibers in the amla slow down the rate at which sugar gets absorbed by the bloodstream and helps in controlling blood sugar levels. 

Amla stimulates the isolated group of cells responsible for secreting insulin. 

Chromium in amla regulates carbohydrate metabolism, reduces glucose levels, and increases insulin response of the body. 

Amla inhibits the production of glycosylated hemoglobin and reduces blood sugar levels.

Consume amla in moderation as overeating it may drop the blood sugar to an abnormally low level giving rise to hypoglycemia with symptoms like shakiness, dizziness, excessive sweating, excessive hunger, fast heartbeat, confusion, and irritability or moodiness.

If you are on diabetic medication, consult your doctor before adding amla to your diet to avoid the risk of food-drug intolerance.

(19) Provides Relief From Sleep Disorders

Sleep plays an important role in our physical, mental, and emotional wellbeing, and not getting proper sleep can have a negative effect on our health.

In the long run, sleep deprivation may lead to poor concentration, high blood pressure, weak immunity, weight gain, risk of diabetes, low sex drive, and risk of cardiovascular problems, etc.

Stress is a major cause of insomnia and other sleep disorders, and managing stress helps improve the quality of sleep.

Amla contains several stress-buster compounds such as potassium, B vitamins, and magnesium, etc.

Regularly massaging the scalp with amla oil relaxes our body and mind, reduces stress level, and helps us to enjoy a peaceful sleep

(20) Maintain Liver Health

The liver is a vital organ that performs various biological functions and keeps us healthy. 

Amla helps in maintaining our liver health as it contains antioxidants like vitamin C, vitamin A and other antioxidantal compounds like phytonutrients, polyphenols, and flavonoids, etc that protect our liver from free radical damage.

Vitamin C, an anti-inflammatory compound present in amla protects our liver from inflammation and reduces the risk of hepatitis.

Because of its detoxifying properties, dietary fibers in amla eliminates toxins, pollutants, and other unwanted substances from our body. 

To some extent, this reduces the burden of detoxification from the liver and allows it to focus on other functions they need to perform. 

Some other functions of the liver are as follows- Detoxification, production and excretion of bile juice, excretion of cholesterol, bilirubin, hormones, and drugs, metabolism of fat, protein, and carbohydrates, enzyme activation synthesis of plasma proteins, storage of glycogen, vitamins, and minerals.

 (22) Regulates Acid Level In Stomach

When consumed moderately, amla balances acid levels in the stomach and helps with indigestion, acid reflux, and heartburn, etc.

However, excessive consumption may worsen the situation. 

(23) Wonderful Detoxifier

Because of their detoxifying properties, dietary fibers in amla eliminates toxins, pollutants, impurities, and other unwanted substances from our bodies.

By helping with the detoxification, it minimizes the burden of detoxification from our vital organs like the liver and kidneys, allowing them to focus on other functions they need to perform.

For detoxification, eating raw amla or drinking fresh amla juice without sugar is preferred. 

(24) Reduces Risk of Gall Stones

Eating raw amla or drinking fresh amla juice minimizes the risk of gall stones as the vitamin C in amla converts excess cholesterol in the bile to bile acid.

(25) Reduces Ill Effect of Smoking

Vitamin C and other antioxidantal compounds like phytonutrients and polyphenols in amla neutralize the free radicals that smoking creates in our body, and reduces the ill effects of smoking.

Vitamin C also reduces lung inflammation because of its anti-inflammatory properties.

Benefits of Amla (Indian Gooseberry) For Skin

Following are the major beauty benefits of amla for the skin.

(1) Keep Premature Aging At Bay

Antioxidants like vitamin C, vitamin A and other antioxidantal compounds like phytonutrients, polyphenols, and flavonoids, etc in amla protects our skin cells from the free radical damage, and keep various signs of premature aging like fine lines, wrinkles, age spots, dark spots, and skin blemishes, etc at bay.

Free radicals are the unstabilized ions that stabilize by stealing electrons from the neighboring molecules, and in doing so they cause oxidative damage to them.

(2) Treats Acne And Pimples

Amla minimize the risk of various skin problems like acne and pimples.

Acne is a common skin problem that affects millions of people around the world and is mainly caused by the accumulation of toxins, pollutants, dirt, impurities, and other unwanted substance within the skin pores.

The dietary fibers in amla eliminate toxins, pollutants, and other impurities from our system.

When there are fewer toxins, they are less likely to accumulate in skin pores, and thus minimizes the risk of acne and pimples.

Dietary fibers also control the secretion of excess oil from skin glands and prevent acne from worsening.

(3) Natural Skin Cleanser

Amla is a wonderful skin cleanser that keep our skin pores free of toxins, pollutants and other unwanted substances.

Because of its detoxifying properties, it aid in reducing the risk of various skin problems like acne and pimples.

For skin, mix some amla powder, water and olive oil to form a thick paste. Apply the paste on the face and let it dry. After 10-15 minutes, wash off with water. 

(4) Smoothen Our Skin

Amla contain abundance of vitamin C that enhance collagen production in the body.

Collagen is an essential amino acid that maintain skin elasticity, smoothens our skin and reduces wrinkles and skin sagging. 

(5) Reduces Skin Pigmentation

Amla or Indian Gooseberry improves our skin health due to the presence of essential nutrients like vitamins, minerals, antioxidants, and phytonutrients, etc.

These nutrients nourish our skin, improves skin health, and make it soft, supple, and radiant. 

Antioxidants and relevant compounds in Indian Gooseberry protect our skin from free radical damage and helps in bringing out the natural glow of the skin.  It improves skin pigmentation and lightens skin tone. 

(6) Protection From Skin Infections

The anti-microbial properties of amla protects our skin from various skin infections caused by bacteria, virus and fungi.

(7) Repair Damaged Tissue

Vitamin C in amla speeds up the healing process of the damaged tissues.

Vitamin C supports wound healing at multiple phases like inflammatory phase and proliferative phase.

Benefits of Amla For Hair

Some major beauty benefits of amla for hair are as follows.

(1) Prevents Premature Greying Of Hair

Antioxidants like vitamin C, vitamin A and other antioxidantal compounds like phytonutrients, polyphenols, and flavonoids, etc in the amla protect our hair follicles and scalp from free radical damage, and thus minimizes the risk of premature greying of hair, split ends, hair fall, and dry hair, etc.

Free radicals are the unstabilized ions that stabilize by stealing electrons from the neighboring molecules, and in doing so they cause oxidative damage to them.

To minimize premature greying of hair, regularly massage your hair and scalp with amla oil.

You can also massage with coconut oil or sesame oil that has dried amla soaked in it for couple of days.

(2) Prevents Dandruff

Amla helps in treating dandruff, a common scalp problem that affects millions of people around the world and is mainly caused by poor scalp health.

It contain vitamin C, vitamin A and other antioxidantal compounds like phytonutrients, polyphenols, and flavonoids, etc  that protect our hair follicles and scalp from free radical damage and make them healthy.

Vitamins and minerals in the amla nourish our hair follicles and scalp and minimize the risk of scalp problems like dandruff etc.

(3) Prevents Hair Loss

Amla contains several essential nutrients like vitamins, minerals, antioxidants and phytonutrients, etc that nourish and strengthens our hair follicles.

With stronger hair follicles, the risk of hair loss diminishes automatically.

It also contains several antioxidants and antioxidantal compounds that protect our hair follicles from free radical damage.

Other nutrients like zinc, iron, potassium, B vitamins, and folate, etc also contribute to scalp health and minimizes the risk of hair fall. 

(4) Enhance Hair Color

These days there are hundreds of hair colors available in the market that give you great choices in terms of colors, but most of these products are loaded with chemicals. Other products that claim to be natural are not very economical.

However, using amla and heena is a natural way to dye hair naturally. Heena provides color to the hair, and amla strengthens them.

Interesting Facts About Amla

Some interesting facts about amla or Indian Gooseberry are as follows.

  1. As per Hinduism, amla is a sacred fruit, and worshipped to please Lord Vishnu.
  2. According to Hindu Mythology, the amla tree grew from the accidental spillage of nectar during Samudra Manthan( churning of the ocean of milk).
  3.  Amla was the last gift Buddisht Sanga gifted to Emperor Ashoka.
  4. A poor Brahmin woman gave amla as alms to Adi Shankaracharya. Pleased by this good gesture, he composed and recited Kanakdhara Stotram in praise of Mahalakshmi.
  5. King Athiyaman of the Kongu Tamil dynasty gifted amla to legendary female poet and political activist, Avvaiyaar.

Disclaimer

Suggested Read   7 Major Side Effects of Overeating Durian Fruit

This article provides general information about the topic and is not be taken as medical advice or as an alternative to medical advice, treatment, and/or diagnosis. Always consult with your doctor before trying out any of the remedies/recipes suggested in the blog post.

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