Health Benefits of Amla

  • Author :
  • TATA AIG Team
  • Published on :
  • 19/02/2024

Amla, also known as Indian Gooseberry, is a powerhouse of nutrients and has been revered in Ayurvedic medicine for thousands of years for its wide array of health benefits. This small, green fruit is packed with vitamin C, antioxidants, and many vitamins and minerals that contribute to overall well-being. Its benefits range from boosting the immune system to enhancing skin health and aiding in digestion.

This blog explores Amla, its nutritional value, the multiple Amla benefits, potential side effects, and ways of consumption so that its regular consumption can lead to a healthier lifestyle.

What is Amla?

Amla is a small, round, green fruit found mainly in India and Southeast Asia, known for its sour and slightly bitter taste. Amla holds a significant position in Ayurveda, the traditional Indian system of medicine, due to its potent health-enhancing properties.

With vitamin C, Amla is rich in antioxidants, vitamins, minerals, and phytonutrients, making it a powerful superfood that supports overall health. Its versatile nature allows it to be consumed in various forms, including raw, juice, powder, or as an ingredient in numerous Ayurvedic preparations.

Amla Nutritional Value

Below are details of the nutritional value packed in 100g of Amla.

Nutrient Content in 100g
Energy 44 kcal
Protein 0.9 g
Dietary Fibre 4.3 g
Fat 0.6 g
Carbohydrates 10.2 g
Vitamin C 600-700 mg
Vitamin A 290 IU
Vitamin B1 0.03 mg
Vitamin B2  0.08 mg
Vitamin B3  0.3 mg
Vitamin B5  0.3 mg
Vitamin B6 0.08 mg
Vitamin E 0.37 mg
Calcium 25 mg
Iron 0.31 mg
Magnesium 10 mg
Phosphorus 27 mg
Potassium 198 mg
Zinc 0.12 mg

Health Benefits of Eating Amla

1. Boosts Immunity

Amla is exceptionally rich in Vitamin C, a vital nutrient known to bolster the immune system. Its high vitamin C content helps the body fight off various infections and diseases by enhancing the production of white blood cells. One of the prime benefits of drinking amla juice is to boost immunity.

2. Improves Digestive Health

The dietary fibre in Amla aids in regulating bowel movements and, hence, provides a healthy digestive system. It helps prevent constipation, reduces bloating, and facilitates easier nutrient absorption, thereby improving overall digestive health.

**3. Benefits of Amla in Pregnancy

Amla's benefits in pregnancy include boosting immunity with its high Vitamin C content, easing constipation due to its fibre content, and supporting foetal bone development with calcium and phosphorus.

4. Promotes Heart Health

Amla's rich array of antioxidants and nutrients like iron, calcium, and phosphorus supports heart health. It aids in reducing blood cholesterol levels, preventing the buildup of plaque in the arteries, and reducing the risk of heart disease.

5. Supports Liver Fitness

Amla is known for its hepatoprotective properties, meaning it helps in maintaining liver health. It aids in detoxifying the body, enhancing liver function, and protecting against liver diseases.

6. Benefits of Amla for Diabetes

Amla has a positive effect on blood sugar and lipid levels, making it beneficial for individuals with diabetes. It stimulates the secretion of insulin, which in turn helps in reducing blood sugar levels, thus managing diabetes more effectively.

7. Strengthen Eye Vision

Rich in Vitamin A, Amla is beneficial for eye health. It helps improve vision, reduces the risk of cataracts, and combats vision-related issues due to ageing. The antioxidants in Amla can also help in reducing eye inflammation and redness.

8. Benefits of eating Amla for Skin and Hair Quality

Amla is widely used in skin and hair care products for its nourishing properties. Amla’s benefits for hair and skin are widely recognised. It makes hair shinier and helps improve skin tone, reducing acne, and enhancing hair growth. Its antioxidant properties also help delay the signs of ageing.

9. Aids in Weight Loss

The fibre content in Amla also aids in weight management. It promotes a feeling of fullness, reduces the tendency to overeat, and helps in managing body weight effectively.

10. Detoxifies the Body

Amla is a natural detoxifier. It flushes out toxins from the body, purifies the blood, and enhances kidney function. This detoxification is crucial for maintaining overall health and vitality.

Potential Side Effects of Amla For Precaution

Although the benefits of eating Amla or Indian Gooseberry are many, it's important to be mindful of its potential side effects, particularly with excessive consumption:

Digestive Issues: High amounts can cause discomforts like diarrhoea or constipation.

Blood Sugar Levels: Might lower blood sugar excessively; hence can be risky for people with diabetes on medication.

Allergic Reactions: Although rare, there is a possibility that some may suffer from itching or swelling.

Dryness: Overconsumption of Amla can lead to dehydration and skin or hair dryness.

Medication Interference: Amla may interact with blood thinners, anti-hypertensives, and diabetes drugs.

Dental Health: Its acidity can erode tooth enamel. Thus, one must rinse their mouth after eating.

Best Ways to Consume Amla

Incorporating Amla into your diet is both nutritious and delicious. Here are some delicious Amla recipes that suggest the best ways to enjoy this fruit.

1. Amla Juice

Blend fresh Amla fruits after removing the pits, with water until smooth. For added sweetness, you can strain the mixture and then mix in honey or sugar according to taste. Serve this refreshing juice chilled for a Vitamin C-packed start to your day. There are several benefits of drinking Amla juice.

2. Amla Chutney

Combine chopped Amla with coriander leaves, green chillies, ginger, a pinch of salt, and sugar in a blender to make a smooth paste. This tangy and spicy chutney is a perfect accompaniment to your meals, enriching them with Amla's goodness.

3. Amla Pickle

First, boil Amla until soft and then cut into pieces. In a pan, heat sesame oil and temper mustard seeds and fenugreek seeds, followed by adding red chilli powder, turmeric, and salt. Mix in the Amla pieces thoroughly. Once cooled, store the pickle in a jar. This method preserves Amla's benefits in a flavourful pickle that complements any meal.

4. Amla Candy

Boil Amla until soft, remove the seeds, and cut into small pieces. Soak these pieces in sugar syrup until they fully absorb the sugar. Then, lay the pieces out to dry under the sun or in a dehydrator until they are completely dehydrated. Amla candy makes for a healthy, sweet snack that's both tasty and beneficial.

5. Amla Murabba

Boil Amla until tender, make small piercings on them, and then cook in a syrup made from sugar and water. Add a touch of cardamom for flavour. Cook until the syrup thickens. Amla Murabba serves as a delightful sweet preserve or snack, capturing Amla's essence in a sugary delight.

Health Insurance With Tata AIG

Just like Amlas helps in reducing health risks, a health insurance plan helps safeguard your finances during medical emergencies. Medical insurance is a crucial component of financial planning, offering a safeguard against high medical expenses.

The benefits of health insurance are highly considerable, providing not only financial protection but also peace of mind in times of health crisis. With a variety of health insurance plans available at Tata AIG, individuals can choose a medical insurance policy that best suits their needs and budget.


Amla comes with an extensive range of health benefits, making it a valuable addition to any diet. From boosting immunity and enhancing digestive health to supporting heart health and aiding in weight management, Amla's contributions to well-being are profound.

Despite its myriad benefits, it's essential to be mindful of potential side effects and consume Amla in moderation, especially for those with specific health conditions or dietary restrictions.

Through a variety of delicious recipes, incorporating Amla into daily meals can be both enjoyable and beneficial, offering a natural way to support and enhance overall health.


How often should I consume Amla for health benefits?

Daily consumption in moderate amounts, such as a small piece of fruit or a tablespoon of Amla powder, is recommended for optimal benefits.

Can Amla be consumed on an empty stomach?

Yes, there are many benefits of drinking amla juice on an empty stomach. It is consumed particularly for digestion and detoxification.

Disclaimer: This is a general guide on the health benefits of Amla. It is not intended to be a substitute for professional medical advice and should not be relied on as health or personal advice. It is advisable to consult a qualified health professional for treatment in severe cases.

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