15 Health & Beauty Benefits of Amla (Gooseberry)


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What is Amla?

Amla, in english is known as Indian Gooseberry, is a sour fruit but packed with Vitamin C. The scientific name of Amla is Phyllanthus Emblica, a fruit of a medium to small sized tree which grows primarily in the Indian subcontinent. This is considered to be a sacred tree which ripens in autumn in the hilly areas and wet forests of India. Amla is an important ingredient used in traditional Indian medicine since the time of great Indian emperor Ashoka. Amla is considered to be a super food which is packed with nutrition. Amla can be consumed in a number of ways. It can be eaten raw, juiced, powdered or even as oil, tablets, and spice. Consuming amla powder is hugely beneficial for a body’s well-being. Now let us discuss the top 15 health & beauty benefits of amla.

Health Benefits of Amla

1. Amla can help Reduce Cholesterol

In today’s world, we lead a sedentary lifestyle that takes a toll on our health. Cholesterol affects our heart health, but trying out amla can lower cholesterol levels. It is a natural way of combating with Cholesterol. Clinical study has shown that in a group of 60 people, 40 were given amla capsules regularly over a period of 42 days and it showed lower levels of LDL. So with a proper diet and regular use of amla can reduce cholesterol.

2. Amla can help in Diabetes

Anyone suffering from Diabetes can try amla, It has Vitamin C which can help repair pancreatic tissues. The damage of insulin producing cells can be prevented with amla. A laboratory study using amla extracts on diabetic animals showed that it has anti-diabetic actions which caused the blood glucose levels to drop. For best results, consume the fruit raw.

3. Amla can help in Digestion

Amla is more gentle compared to other herbs which are used for digestion. It helps the body to absorb and store nutrients from the foods we consume and thus reduces Diarrhea. Amla can also trigger taste receptors which make the digestive enzymes active. Amla is also high in fibre content which can help regularize the bowel movement and aid in digestion.

4. Amla can help to Treat Cancer

Since Amla is packed with antioxidants, it can help to prevent Cancer. Research has shown that Amla can prevent cancer by helping the body to fight the harmful effects of carcinogenic chemicals which causes cancer. It can help reduce the effects of chemotherapy without reducing the beneficial effects.

5. Amla helps in Boosting Immunity

Amla is loaded with goodness and it can help to boost immunity. Immunity is your body’s defence system which protects against harmful bacterial and viral infections. One of the easiest ways to ensure strong immunity is to watch your diet and keep unhealthy habits away. Also, keep a track of your stress levels. Vitamin C is good for pumping the body’s resistance against infections so you can try consuming amla which is rich in Vitamin C can help in boosting immunity.

6. Amla can help in Eye Health

Indian Gooseberry or Amla can help in making your eyesight better. It can help you to stay away from vision problems. Since vitamin C is very important for eye health you can try eating an amla everyday for better eye health. Many nutrients in Amla can help in cataract that increases in our old age.

7. Amla can help Reduce Weight

Amla is the ayurvedic wonder fruit. It is rich in fiber. Since it usually takes a long time to digest fiber so consumption of amla juice can make you feel full for a longer period of time. This can stop you from binge eating and thus help you to keep a watch of your weight. Amla can help to reduce fat and in turn help in weight loss.

8. Amla can Protect the Kidneys

Kidneys are very important for maintaining the overall health of our body. In a study conducted on 40 rats with renal dysfunction were treated with amla for 100 days and result showed a significant decrease in the acid levels which caused kidney dysfunction.

9. Amla can improve Memory

Another important benefit of amla is that it can help in memory loss. Amla is rich in antioxidants and has properties which can strengthen the nervous system. amla is also rich in iron which is a good brain tonic. You can regularly consume amla in the juice form or powdered form which can help in improving memory.[Also Read: Top 10 Best Toxin Free Shampoos]

Beauty Benefits of Amla

1. Amla can help slow down Aging

It is an important beauty benefit of amla. Amla prevents the body from free radicals, reduces cell damage which can help reverse the signs of aging like loose skin and wrinkles. Amla helps to tighten your skin to make it firm and soft. Here is a homemade scrub which you can follow for aging benefits.

  • Take a spoonful of amla powder and mix it with hot water
  • Now, scrub your face with this paste
  • After 3-5 minutes wash it off with water

2. Amla can help fight Acne

Amla can fight almost all skin problems and acne is one of them. Since it is rich in Vitamin C so it can reduce acne as well as the ugly marks of it. You can either consume amla in its juice or powdered form or apply a paste directly over face.

3. Amla can help lighten Skin Complexion

Amla purifies blood and fights toxins which help you get a fairer complexion. Since it has nutrients such as iron it can help lighten and brighten the complexion of the skin with regular intake. Amla can reduce blemishes.

4. Amla can make Hair Stronger

One of the best ways to prevent hair fall and make hair stronger is to massage with amla oil. It contains beneficial fatty acids which makes the hair follicles stronger and lustrous. Amla can act as a hair conditioner which protects the hair follicles fighting off the damage-causing free radicals.

5. Amla can help Prevent Dandruff

Dandruff can cause flaky scalp but the vitamin C present in amla can easily fight off dandruff which accumulates on scalp. Amla has anti-inflammatory and anti-bacterial properties which can give relief against the itching caused by dandruff.

6. It can help improve Pigmentation

Dark spots and pigmentation is a very common problem among people nowadays. The vitamins present in amla can boost collagen which helps the skin to become smooth. Drinking amla juice can internally heal your skin making it youthful and radiant which improves pigmentation

6 Ways you can use amla in your diet

1. Raw Amla

Just peel and slice a raw amla and sprinkle it with some salt or chaat masala to enhance its flavour.

2. Amla Candy

Cut fresh amla into pieces, sprinkle sugar and sun dry it. It works best in winters to keep you healthy and fit.

3. Amla Juice

To get the best out of amla, you can consume the juice of it which can boost your immunity. Just prepare the juice by adding some water and a dash of honey to it. The best time to drink amla juice is early in the morning.

4. Amla Powder

Amla powder is the most inexpensive way of adding amla to your diet. Add amla powder to your smoothies, curries or even chutneys and see the difference in your hair, skin and health.

5. Amla Pickle

You can try making a pickle with amla, it is a great way to consume amla since it reduces the sourness.

6. Amla Murabba

For a sweet and sour delicacy like Murabba, Amla is a great ingredient. If you don’t like the sour taste, you can try making Amla Murabbas.

Side Effects of Amla

1. Amla can increase Acidity

Amla has an acidic nature which may contribute to stomach problems. If you eat Amla on empty stomach it can cause acidity. It has nearly 700mg of vitamin C. So don’t over consume it.

2. Amla may cause problems in Pregnancy

Anything consumed in excess can lead to complications. So consider using amla in moderate quantities for pregnant women since it can have effects on the mother and the unborn baby. Also before taking it, consulting a doctor is necessary.

3. Amla may cause complications in people with High Pressure

If you have high blood pressure avoid eating too much amla since it restricts the kidney from functioning properly, which can in turn fill the body with water and increase the blood pressure.

4. Amla can cause Constipation

Amla is rich in fiber. So adequate consumption can reduce constipation but excess may induce constipation. It may cause the stool to become hard and cause abdominal cramps. To solve this problem, increase the intake of water.

How much amla juice is good for health?

  • An adult can consume 10-15 ml of juice every day
  • Children (2-10 years) can consume 3-10 ml every day
  • Infants (below 2 years) can consume 1-3 ml every day

Amla Calories

100 gm of Amla contains:

  • Calories: 96(energy)
  • Carbohydrate: 6.9 gm
  • Iron: 1.2 gm
  • Protein: 0.9 gm
  • Fat: 0.1 gm
  • Fiber: 3. 4 gm

How to make amla powder at home?

Follow the steps below to make amla powder at home.

  1. Cut the amla fruit into pieces and let it dry in the sun for some days
  2. Once the amla loses its color and juice, blend it well
  3. Use a strainer and get the filtered amla powder
  4. Store the fresh powder in an airtight container for 6 months

Some Questions Answered about Amla

1) Can I drink amla and aloe vera juice together?

Answer : Yes, you can drink the two juices together. Mix the two juices together and consume it together in the morning on an empty stomach.

2) Can I mix honey with amla juice?

Answer: It a great combination together which can be used to treat cold, cough and sore throat.

3) How can I eat amla powder?

Answer: Amla powder is bitter, so you can mix it with any other juice for better taste.

4) What is the best time to eat amla murabba?

Answer: Amla murabba is a sweet relish, so you can eat it at any time of the day.

5) Is it safe to eat amla everyday?

Answer: Yes it is safe to consume amla everyday, but only in moderate quantities since too much of anything is not recommended.


There is a reason that amla is a great super food with various benefits. This sour fruit cures almost any ailments. It is considered to be the most substantial antioxidant which is used in almost all ayurvedic medicines.


Here are top 15 health & beauty benefits of amla which are backed by science.

1. Amla can help Reduce Cholesterol

2. Amla can help in Diabetes

3. Amla can help in Digestion

4. Amla can help to Treat Cancer

5. Amla helps in Boosting Immunity

6. Amla can help in Eye Health

7. Amla can help Reduce Weight

8. Amla can Protect the Kidneys

9. Amla can improve Memory

10. Amla can help slow down Aging

11. Amla can help fight Acne

12. Amla can help lighten Skin Complexion

13. Amla can make Hair Stronger

14. Amla can help Prevent Dandruff

15. Amla can help improve Pigmentation

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