Winters kick-start the season of Amla, or the Indian gooseberry also commonly known as Awla. A peculiar green fruit that is sour and bitter and definitely not everyone’s cup of tea. So why are we talking about it today? It’s because this little fruit is packed with nutrients and does amazing things for your body.

It's a great source of antioxidants, especially Vitamin C. It is also loaded with a range of polyphenols ( gallic acid ,ellagic acid , corilagin etc). Polyphenols are antioxidants that prevent damage from free radicals in the body and fight with different types of Cancer and Cardiovascular diseases . It is rich in fiber and minerals . Overall, this little fruit increases the body's well being and protects it from numerous ailments .

Amla: A Vitamin C power house

The Vitamin C content of its expressed juice is 921 mg/100 cc, twenty times more than that of other citrus fruits. 100 grams of fresh fruit contains 470 to 680 mg of vitamin C.

What makes this fruit a Super fruit?

  1. Improves digestion: Amla is very high in fibre. Fiber adds bulk to the stool and helps food move through the bowels and keeps your bowel movements regular. This reduces the chances of constipation. Fiber can also bulk up loose stools and reduce diarrhoea It also stimulates the secretion of gastric and digestive juices, so food is digested efficiently and nutrients are absorbed in an optimal way.
  2. Diabetes Management: Amla is rich in chromium which is therapeutic for diabetic patients. Chromium helps in insulin production which helps in reducing blood glucose levels. Low in sugar and high fiber fruits are perfect for any kind of diabetic patient.
  3. Boosts hair growth: Amla is rich in iron and has antioxidants which reduce hair loss by not allowing free radicals to damage hair follicles. Amla also enhances hair growth and prevents premature graying. Eating fresh amla or applying its paste to the roots of your hair improves both growth and color .
  4. Prevents ageing: High antioxidants prevent cells from free radical damage.
  5. Reduces infections and enhances immunity: It has antibacterial and astringent properties which means it helps in increasing a person's immunity and protects the body from various infections.
  6. Weight Loss :The amla fruit is known to speed up metabolism, especially that of proteins. One of the main reason for obesity is poor metabolism. It also helps in flushing out toxins that have accumulated in your body. These toxins can inhibit the functioning of the enzymes in the digestive system and can impede the process of digestion . By getting rid of these toxins , amla ensures that your food is digested well, that all the nutrients from the food are absorbed in the body and the waste is expelled.
  7. Diarrhea and Dysentery Due to its strong cooling and laxative properties, Amla is a useful component in remedies for diarrhoea and dysentry . It offers relief for acidity, heartburn, bowel problems, flatulence or even indigestion.
  8. Remedy for Cough and Cold : The fruit is abundant in Vitamin C which boost your immunity and enables eradicating common cold as well as flu more rapidly.
  9. Amla versus Oranges : 100 gm of amla contain 600 mg of vitamin C, 100 gm of oranges contain only 30 mg of vitamin C. The vitamin C of one tiny amla is equivalent to about two medium oranges . Thus Amla has 20 times more vitamin C as compared to an orange .

Nutritional composition of Amla (100gms)

  • Energy - 50kcal
  • Protein - 0.5g
  • Carbohydrate - 13.7g
  • Fat - 0.1g
  • Iron - 1.2mg
  • Calcium -50mg
  • Phosphorus - 20mg
  • Vit C - 600mg

Healthy Ways to Incorporate Amla to Your Diet:

  1. Amla Juice without Sugar
  2. Amla chutney with less amount of salt / preservatives
  3. Amla Sabzi without sugar
  4. Amla Raita with less amount of salt


  1. Amla Murabba : High sugar content
  2. Amla Candy : High sugar content
  3. Amla Pickle : High salt content
  4. Amla Jam : High Sugar content