Amla is a woody tree that has been found in India for thousands of years. The most important part of the tree in medicinal terms is the fruit; the amla fruit.
These small, green spheres contain a large seed and the flesh of the fruit is sour and bitter. Despite these qualities, amla is a well-loved natural medicine and an excellent source of many vitamins and minerals, making it a staple food as well.
So, what are the benefits of eating amla, and why does it have such great medicinal properties? Let’s find out!
Introduction to the Amla Plant
What is amla called in English?
Amla’s scientific name is Phyllanthus emblica L, but in common English, this medium-sized tree and its round, green fruits are known as the Indian Gooseberry or the Malacca tree.
Wild trees grow fruits that are about 5.5 grams and cultivated trees can grow much larger fruits, about 24 to 56 grams.
It is native to southern and tropical Asia (India, Southeast Asia, China, Iran, and Pakistan) and has been mentioned in ancient medicine, notably being mentioned as a holy “nourishing mother” in the Vedas.
It’s also mentioned in Buddhist literature, where it’s stated that Ashoka gave half an amla fruit was given to the Buddhists. It’s also believed that an amla tree was used as a Bodhi tree by the 21st Buddha.
This sour, bitter-tasting fruit has been used for thousands of years due to its ability to help prevent and cure diseases and illnesses.
Nutritional Benefits of Amla Juice
There are numerous vitamins and other healthy components in Amla as well as minerals, making the fruit not only a medicinal food but a regular part of a healthy diet.
Amla is Rich in Vitamin C
Amla fruit contains 600–700 mg of vitamin C per fruit, making it one of the richest known sources of vitamin C.
Vitamin C is, of course, an amazing immunity booster, helping to make the body’s macrophages (white blood cells that eliminate pathogens and dead blood cells and help aid tissue repair) function. Therefore, you’re less likely to fall sick and more likely to get over illnesses faster when you have adequate vitamin C intake, which Amla can help with.
Vitamin C also helps keep body structures healthy by facilitating collagen production, healing wounds and keeping all the body’s tissues (including bones and teeth) strong and supple. Finally, vitamin C helps the body absorb iron, metabolize nutrients, protect brain health, heal skin damage from the sun, and reduce inflammation.
Amla Helps Blood Health
In addition to healthy and effective macrophages, the nutrients in amla also help increase red blood cell count and haemoglobin, which can help flush toxins from the body and blood faster.
The chromium in amla helps support proper insulin reactivity in the body which in turn contributes to healthy and consistent blood sugar levels.
Amla is a Potent Antioxidant
Amla contains many polyphenols, which help reduce oxidative stress and prevent the development of chronic health conditions. Antioxidants can also preserve cognitive and brain health. Combined with the phytonutrients in the fruit, amla can help preserve the health of vital organs and even reduce the chance of cancer developing.
Furthermore, antioxidants and polyphenols can help manage cholesterol and cardiovascular health.
While amla is a fantastic medicinal food for an average person, it may interfere with or even worsen existing health conditions like diabetes or a blood clotting condition like haemophilia. Be sure to talk to your doctor before adding amla to your diet!
Amla Helps Digestion
Amla fruit is high in fibre which stimulates more efficient digestion when ingested. Compounds in the amla can even help resolve heartburn, GERD (gastroesophageal reflux disease), eliminate diarrhoea, and may even help treat stomach ulcers.
Amla Helps Preserve Eye Health
The vitamin A in amla contributes to eye health and can help prevent cataracts and age-related macular degeneration.
Amla is an Anti-Inflammatory
Due to the anti-inflammatory compounds in amla, chronic health conditions can be lessened and others, like rheumatoid arthritis, cancer, and osteoporosis, can be prevented.
Other Health Benefits of Amla
With all these vitamins, minerals, and phytonutrients, amla can offer many other benefits:
- Improved mental health
- Reduce the body’s stress response
- Enhanced liver function
- Protect against liver damage
- Improved kidney health
- Reduce the risk of blood clots
- Boost metabolism and support weight loss
Amla as a Cosmetic Aid
In addition to health benefits, amla can also contribute to enhanced cosmetic factors.
Supports Healthy Hair and Skin
Since amla helps heal wounds, it also means that it helps skin stay hydrated, supple, less wrinkled, and free of blemishes. The skin may stay strong and youthful longer due to the antioxidants, vitamin C, and vitamin E found in the fruit.
Alma may also help reduce hair fall and encourage stronger, more healthy hair growth. It can also help get rid of dandruff.
Ingesting amla and applying amla oil to the hair, skin, and scalp can offer these benefits.
Amla in Ayurveda
As mentioned, amla is part of the Vedas and is an important part of Ayurveda.
It is considered Rasayana (life-lengthening), and Vrishya (strength-providing), and has the following Ayurvedic qualities.
| Quality | Type | Meaning |
|---|---|---|
| Rasa | Amala | Sour |
| Rasa | Madhura | Sweet |
| Rasa | Kashaya | Astringent |
| Guna | Sheeta | Cold |
| Guna | Rooksha | Dry |
| Guna | Laghu | Light |
| Virya | Sheeta | Cold |
| Amla balances Pitta due to its sweet and cooling qualities, Vata due to its sour qualities, and Kapha due to its dry and astringent qualities. | ||
How to Use Amla
Amla can be prepared almost any way you can think: raw, dried, juice, smoothie, murabba, chutney, candy, powder, extract, oil, tablet, capsule or any number of culinary delights.
For internal benefits, consuming the amla in any form will work. For hair and skin treatments like anti-dandruff, applying amla oil or a hair product with amla in it is recommended.
How to Make Amla Juice
Making a potent amla juice at home is an easy, fast way to harness the benefits of this amazing fruit.
Simply wash fresh alma well and remove the seeds. Blend the fruit well either alone or with your favourite mix-ins, like coconut water, ginger, other fruits or juices, mint, tulsi, pepper, chaat masala, or other plants, herbs, or spices that will help you with the issue you are tackling (like general health, upset stomach, skin health, etc).
You can strain the juice to remove the pulp, or you can keep the pulp inside to reap the benefits of the fibre.
Side Effects of Amla
While amla is generally considered a safe and healthy food, it’s always advisable to check with a doctor before you add new things to your diet. And, like anything, you should avoid taking too much amla.
Since amla has blood thinning properties, too much of it may cause problems especially if you already have a problem with platelet production and/or take medication that causes blood thinning.
It’s also advisable to avoid amla before surgery because of this reason.
While amla may be good for balancing blood sugar levels, it can cause low blood sugar in certain individuals, especially those with diabetes or other blood sugar conditions.
Amla has not been studied in fertility, pregnancy, or breastfeeding, so check with a medical provider if you are trying to have a baby, are pregnant or are breastfeeding.
Overall, amla is an amazing and tasty little fruit that can be found all over India making it the perfect medicinal and nutritional home kitchen addition.
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