Top Advantages of Amla, Consumption Tips, and Risks

• Written by Jyotsana Shekhawat

  Reviewed by Akhil Pillai

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“Start consuming amla, and see how your skin brightens.”

“Hairfall? Dry amla benefits you with such problems.”

“Drink amla juice in the morning, it will keep your gut health good.”

If you have heard about amla or consumed it in any form, it’s likely due to those ‘handy’ tips from friends and relatives. Known as Indian Gooseberry, it is a miracle fruit, capable of enhancing many aspects of how you feel and look. This green, citrus staple bursts with nutrients and has been an Ayurveda favourite for ages. From sipping juice to munching, there are multiple ways to unlock the advantages of amla for your overall health.

While most of us have some knowledge about what this citrus fruit can do, this blog explores everything in detail. Continue reading and you might just be surprised.

A Quick Catch-up: What is Amla?

Amla (scientifically known as Emblica officinalis) is a tiny, sour fruit. Native to India, this fruit is loaded with vitamin C, antioxidants, and essential minerals that support overall well-being. It is often consumed fresh, dried, or in powdered form, and its use is prevalent in herbal remedies, hair care, and skincare. What is amla good for? Here’s the quick answer: A lot! From improving digestion to boosting immunity to adding a glow on your skin, amla health benefits seem to be endless.

Basics First: Nutritional Facts of Amla

Before we read about the advantages of amla, let’s quickly go through its nutritional value.

Nutrients of Amla (per 100g of fresh amla)*

• Calories: 44 kcal
• Fibre: 3.4 g
• Vitamin C: 600-700 mg 
• Protein: 1 g
• Iron: 0.3 mg
• Calcium: 25 mg
• Carbohydrates: 10 g
• Phosphorus: 27 mg

These nutrients of amla combined make it a superfood, providing a perfect balance of minerals, vitamins, and antioxidants.

Amla Health Benefits That Make it a Must-Have Superfood

Adding amla to the diet can offer a range of perks, for body, mind, hair, skin, and well, every aspect of your health. Let’s get a bit into the details. Here’s how the Indian gooseberry works its magic on you.

Boosts Immunity

Amla is a natural ally for your immune system, thanks to the sky-high vitamin C content. The fruit helps your body fight infections, reduces inflammation, and strengthens its defense against common ailments.

Adds Glow to Skin

If you want more radiance and youthful charm for your skin,make amla your BFF. Among amla's biggest health benefits are:

• Improved skin elasticity
• Reduced pigmentation and dark spots
• Less wrinkles
• Slow aging

So, every sip of amla juice you take is a step forward to glowing skin.

Supercharges Hair Growth

If you wonder what amla powder is good for, there is a one-word answer for you: Hair. Advantages of amla also include ease with many hair problems, like hair loss, dandruff, and premature greying. It further nourishes your scalp, giving you glossy, thick hair.

Aids Digestion and Gut Health

One of the biggest advantages of amla is its ability to improve digestion. Its high fiber content helps regulate bowel movements, prevent constipation, and promote gut-friendly bacteria. Furthermore, it also reduces acidity and keeps your stomach happy.

Improves Brain Function

Thanks to its rich antioxidant profile, amla improves cognitive function, enhances memory, and reduces the risk of neurodegenerative diseases like Alzheimer’s.

Controls Blood Sugar Levels

Are you or someone you know struggling with diabetes? Here’s the good news: Amla health benefits include its ability to regulate blood sugar. Amla helps control insulin secretion, improves glucose metabolism, and reduces the risk of sudden sugar spikes.

Helps with Heart Heart

Amla is fantastic for your cardiovascular system. It helps reduce bad cholesterol, increase good cholesterol, and prevent plaque buildup in arteries.

Beyond the Advantages of Amla: 5 Risks You Should Not Ignore

While amla is celebrated for a range of impressive benefits, this superfood is not entirely risk-free. Like most foods, amla can also present health challenges if consumed in excess or without considering your health conditions.

Here are the possible risks of eating amla:

Digestive Discomfort

While amla is loaded with fibre and often recommended to improve digestion, excessive consumption can lead to the opposite effect. Eating too much amla can disturb the stomach lining, causing cramps, bloating, acidity, and in some cases, diarrhea.

Allergic Reactions

Although rare, some people might experience allergic reactions after consuming amla. These reactions may include itching, skin rashes, redness, or swelling. Those allergic to other berries or fruits in the Phyllanthaceae family may face this downside of eating amla.

Drastic Fall in Blood Sugar Levels

With its blood sugar-regulating properties, amla is beneficial for diabetics. However, excessive intake, especially alongside medication, can lead to hypoglycemia, a condition where blood sugar levels drop dramatically. This can cause fatigue, fainting, shaking, and dizziness.

Dryness

Some people may also feel dryness in the skin and mouth after consuming amla, especially in case of excessive intake. Its mild diuretic properties can boost urine production and potentially cause dehydration.

Reaction with Medications

Another possible downside to consuming amla is its interference with certain medications. It may cause a reaction if you are already on courses like blood thinners, antihypertensives, or diabetes drugs. Since amla naturally thins the blood, coupling it with anticoagulants may increase the risk of bleeding.

The Case of Dry Fresh Amla vs Dry Amla Benefits: What’s Better?

If you have ever wondered which is better, dry amla or fresh amla, here’s what you need to know: Both are good for your health (of course, if you mind the intake limit). What differentiates fresh amla from dry amla benefits is how their goodness works. Here’s a quick catchup on the same:

How to Consume Amla for Maximum Benefits?

Wondering how to unlock the best of amla benefits for your body, mind, and overall wellness? Take a cue from this list of effective tips below:

Eat It Raw on Empty Stomach

One of the best ways to eat amla for maximum benefits (and especially for vitamin C to work its magic) is to consume it raw in the morning, ideally on an empty stomach. This enables proper absorption of the nutrients of amla, supports detoxification, and boosts metabolism. Don’t prefer the tartness? No worries, sprinkle some honey or salt to balance the taste.

Try Amla Powder with Lukewarm Water

On days when you don’t find fresh amla, let amla powder be a super alternative. Mix a teaspoon of organic amla powder in lukewarm water and drink it on an empty stomach. By doing this, you not only find relief with digestion but also enjoy long-term detox. Additionally, amla powder is also known as a great diet addition for weight management.

Juice It Up

Another effective way to unlock the advantages of amla is to drink it up. Freshly squeezed amla juice mixed with water can boost your immunity, clear your skin, and improve digestion, especially if you drink it in the morning.

Quick tip: Make sure the juice is fresh. Store-bought juices often lose vitamin C potency if not handled properly.

Mix It With Honey/Jaggery

If the sourness of amla is too much for you to handle, just mix a teaspoon of amla powder or raw pieces with honey or jaggery. This will make it tastier without compromising its nutritional value. Moreover, honey brings its own pack of anti-inflammatory benefits to the mix.

Take the Herbal Tea Route

If you are wondering how to eat amla, take a cue from this tip! You can also add dried amla pieces to your herbal tea or hot water infusions. This is a great way to slowly extract its nutrients while enjoying a comforting drink.

What is the Best Time to Eat Amla?

The best time to eat amla is in the morning, especially on an empty stomach. This is the time of the day when your body is in the best condition to absorb the nutrients of amla, especially vitamin C. It is good for your immune system and digestive system. Furthermore, eating amla in the morning also aids in detoxification, making the process efficient. 

In short, if you are looking to:

• Have a clean, active digestive system
• Boost energy right after waking up, and
• Detox your body effectively

What are the Other Times to Consume Amla?

Apart from morning, you can also eat amla 30 minutes before meals. It improves digestion and prevents overeating. Even if you cannot eat it first thing in the morning, those in-between the meals intake will also be good for your metabolism.

When Not to Eat Amla?

Here are the times when you should avoid eating amla:

• During gastric or acidity issues: It’s better to avoid eating amla on an empty stomach if you have hyperacidity or sensitive digestion.
• Late at Night: Eating amla late at night may cause acidity or digestive discomfort for some people.

Who Should Not Eat Amla?

While amla makes a great dietary addition for almost everyone, there are certain scenarios that do not welcome its intake well. It is advisable to avoid amla or at least, consult your doctor if you are navigating through any of these cases:

Hypoglycemia

Amla can significantly lower blood sugar levels, making it risky for individuals who are prone to hypoglycemic episodes or naturally have low blood sugar. Consuming unattended amla can trigger dangerous sugar crashes, causing weakness and dizziness.

Blood Thinner Course

Amla itself is a natural blood thinner. People who are on anticoagulant medications like aspirin or warfarin should maintain distance with amla intake. Excessive amla consumption can increase the risk of uncontrolled bleeding, especially if you have recently undergone a surgery or have an injury.

Pregnancy (and Breastfeeding)

When eaten moderately, pregnant and lactating mothers can enjoy the fantastic amla benefits that there are. However, consuming amla in large quantities without doctor’s consultation is not advisable. Although research into the effects of overeating is limited, potential risks include dehydration and diarrhea.

Allergies

People with a history of food allergies are advised to keep away from amla, especially if they are allergic to berries and similar fruits. If not avoided, they should consult a doctor before consuming amla. While it is not known for allergic reactions, amla intake can still invite issues like skin rashes, respiratory problems, and itching.

Sensitive Stomach

Is acidity, sensitive digestion, or gastritis a common case for you? If yes, amla intake can worsen your situation. The acidic properties of this superfood can tend to aggravate acid reflux or may lead to stomach discomfort, especially when consumed on an empty stomach.

Enjoy Versatile Amla Benefits, the Way You Like!

Dried or powdered, amla brings a punch of nutritional goodness that can do magic for your overall health. From boosting immunity to enhancing digestion to the popular hair growth wonder, amla benefits are as diverse as the ways in which you can consume this tiny little fruit. 

However, good health is not just about “What should I eat?”, it is also about “How much should I eat?” and understanding when to stop. If you have ongoing health issues, it is best to consult a doctor before consuming the fruit. And for peace of mind, it is best to buy health insurance policy that backs you financially in case of any medical emergencies. So, while amla supercharges your health, the best health insurance will keep you financially at ease. 

Disclaimer: The above information is for reference purposes only. Kindly consult your general physician for verified medical advice. The health insurance benefits are subject to policy terms and conditions. Refer to your policy documents for more information.