What is amla?

Amla, also known as Indian gooseberry, is a fruit tree that grows in different parts of Asia. Do you know any amla benefits? They will probably surprise you!

Amla is a translucent green fruit whose name is derived from the Sanskrit word “Amalaki,” which means nectar of life. It has been very popular in India for its use in ayurvedic medicine for thousands of years.

Also check out the Benefits of Neem and Haritaki Benefits!

Where to buy amla?

Hesh Pharma Amla Powder – my favorite for haircare

Dabur Amla Oil – for using in skin and hair

Terrasoul Superfoods Amla Powder – food-grade powder for supplementation

Himalaya Organic Amla Caplets – great for supplementation

Amla nutritional value

Amla is rich in many nutrients which are essential for being healthy:

  • Fiber: 3.4%
  • Calcium: 50%
  • Carbohydrates: 13.7g
  • Energy: 58 kilocalories
  • Iron: 1.2 mg
  • Thiamine: 0.03 mg
  • Protein: 0.5%
  • Fat: 0.1%
  • Carotene: 9 micrograms
  • Nicene: 0.2mg
  • Vitamins: 600mg
  • Riboflavin 0.01mg

Amla benefits:

This fruit has eight times more vitamin C than oranges, twice more antioxidants than acai berry, and almost 17 times that of a pomegranate.

Amla berries contain vitamins, amino acids, minerals, dietary fibers, and polyphenols. Adding this superfood to the diet in dried or fresh form can do wonders for skin, hair, and overall health.

Reduces heartburn:

According to a study (Shahnaz Karkon Varnosfaderani, 2018) of 68 people suffering from gastroesophageal reflux diseases, investigate the intake of 1000 mg of amla fruit tablets on a daily basis.

Researchers observed that the amla fruit group faces a greater reduction in the severity of heartburn and vomiting as compared to those who don’t take tablets.

Antioxidant effect:

Many animal studies (Rajak, 2004)have shown that amla extract can help in reducing oxidative stress, which can be a risk of several heart diseases like heart attack and stroke.

Close up of raw amla or phyllanthus emblica or indian gooseberry in a fruit basket with its dried seed powder

Regulate endothelial function:

A study (Usharani, 2013) of people with type 2 diabetes found out that people who take 1000 mg of Amla on a daily basis improved endothelial function to the same extent as the drug atorvastatin.

Anti-inflammatory effect:

Several human studies (Antony, 2008) have found that amla can help in reducing inflammation, which can be a cause when it comes to heart diseases.

Normalizes blood fat level:

Indian gooseberry or Amla can help in normalizing fat blood levels. It can lower triglyceride and bad cholesterol levels while increasing the good cholesterol.

Reduce blood pressure:

High blood pressure can also be a cause of many heart diseases like stroke and blood clotting in vessels. Amla can help in lowering the blood pressure by making the blood vessels wider, through which blood can flow easily.

Anti-platelet effects:

Taking amla supplements can prevent blood clotting, which can be the reason for heart attack or stroke if these clots block any artery. Some research and human studies have shown the effect of amla or amla supplements can be helpful in this condition.

Reduce risk of cancer:

According to studies (Zhao, 2015) amla has the ability to kill certain cancer cells, including breast, ovarian, lungs, and cervical cancer cells. The antioxidant activity of amla plays an important role in cancer prevention.

It is also considered that amla can also reduce the mutation of cells, leading to tumor growth. It Is also researched (T, 2015) that different photo chemicals like flavonoids and tannins present in amla play an important role in cancer prevention and other antioxidants and vitamin C.

Can prevent liver damage:

According to an animal study (Huang, February) amla extract can be very helpful against liver damage caused by a high-fat diet or toxic substances. This is because of the anti-inflammatory and anti-oxidative properties of amla.

Can improve vision:

Drinking amla juice can improve vision as well. According to a study, Indian gooseberry extract can help in reducing the risk of age-related macular degeneration, a common eye disease, as it can improve the mitochondrial health of the eye.

Increase immunity:

Amla can increase immunity due to the presence of higher content of vitamin C. As a single amla contains 600-800% of the daily recommended value of vitamin C.

Vitamin C can improve immune health in many different ways. It is an antioxidant, so it can reduce inflammation and cellular damage.

Chronic inflammation can cause long-term health issues. It can be associated with heart diseases, diabetes, and autoimmune disorders.

Vitamin C can also boost the immune system by increasing the lifespan of phagocytes, a specialized cell that can help remove the harmful invaders from the body by swallowing them up.

Maintain blood sugar levels:

There are many studies that show that Indian gooseberry or amla can help in lowering blood sugar levels. With these blood-lowering effects, amla can be a great option for those who are suffering from diabetes.

For example, according to a small study (Akhtar, 2011) of 32 people, the people who take 1-3 grams of amla powder every day for almost 20 days experience a significant decrease in both the fasting post-meal blood sugar levels as compared to the control group. 

Amla for hair

Indian gooseberry or amla is very popular for hair and has been used in many hair remedies for hundreds of years.

It has the ability to make hair smooth and shiny. It is also used as a herbal treatment for dry hairs and reducing dandruff. There are many other benefits that amla can provide to hair:

Natural anti-frizz abilities:

Many women like their hair to not be frizzy, and use expensive machines and cream for that purpose. But amla can provide a natural straightening effect to hairs. Indian Gooseberry paste or juice has the ability to repair the hair follicle and increase hair growth.

All you need to do is to apply amla juice on the scalp and leave it for 30-40 minutes. When it completely dries, rinse it with lukewarm water. This will not only help smooth the hair, but also give extra shine. 

Ripe, fresh indian gooseberry(amla or aamla) on a tree

Prevents hair graying:

There are a lot of people, both men and women, who face graying hair even before their 30s. This can be due to many reasons.

Sometimes it is genetic and comes with genes, and sometimes it can be due to hormonal imbalance. But Indian gooseberry can prevent hair graying as it contains vitamin C and antioxidants.

Prevent dandruff:

Dandruff is a common hair condition in which the scalps flake. Dandruff is not a severe medical condition, but it can be very embarrassing sometimes.

Amla can be very effective in treating dandruff. Due to its antifungal and antibacterial properties, it can help prevent dandruff and other fungal infection while improving scalp health.

Natural hair conditioner:

Amla juice works great for hair to keep it smooth and shiny due to amla’s higher concentration of vitamin E.

Vitamin E supports healthy circulation. Applying it to the scalp can promote the healing and regeneration of follicles.

Prevents hair loss:

The use of amla with other oils like coconut oil, olive oil, or mustard oil can make hair follicles strong. And prevents hair loss.

According to an animal study (Yu, 2017) the herbal mixture with Amla powder can increase hair growth in people suffering from hair loss.

Treating head lice:

Amla has also been used for head lice. Studies (Soonwera, 2014) have shown that amla mixes in herbal solutions are better for treating head lice as compared to other over-the-counter chemicals used for the same purpose.

How to use amla for hair:

Amla is used in the form of powder to make a paste or mask for hair. To make a paste, you mix other ingredients with Amla. There are some popular ingredients that are used to make amla paste:

  • Plant oil
  • Water
  • Henna
  • Neem
  • Yogurt

Amla for skin

Amla can provide a lot of benefits to the skin and is therefore used in skin remedies for centuries. No matter if you consume it orally or apply it to the skin, it can make skin glow and shine.

The presence of vitamin C in Amla can brighten the skin as well. There are many other skin benefits that can be obtained from Amla.


High vitamin C content present in Indian Amla can provide anti-aging benefits. Studies (Majeed, 2020) have shown that vitamin C as an antioxidant prevents cellular damage and slows down the body’s natural aging process.

To increase the anti-aging effect of amla, add some honey and amala juice and drink it on a regular basis. These drinks contain loads of antioxidants which can make skin look brighter and younger. Moreover, vitamin C present in this drink can help in making skin glow.

Treat acne:

Amla is also used as a natural blood purifier to prevent pimples and acne marks. Some people like to drink amla juice as it contains antioxidants that can purify the blood. While applying the amla paste to the affected areas of the face can also help with acne.

Good skin tone:

The high amount of collagen present in the skin keeps the skin firm and makes it appear soft and young. Regular consumption of amla juice can increase the vitamin C levels in the body, which increase collagen production in the skin. Moreover, amla paste can make skin brighter and improve skin tone.

Remove dead skin cells:

While you can consume it to improve your skin from the inside, you can also apply amla directly to the skin. Amla can be an excellent cleanser.

Amla juice has the ability to exfoliate and regenerate the skin to make the skin look brighter. This can help in removing dead skin cells and increase anti-aging.

Close up of indian gooseberry with its extracted essence or concentration in a transparent bottle on wooden surface with raw amla in a basket.

How to use amla?

Amla or Indian gooseberry can be eaten raw, but most people don’t like it that way due to its sour taste. In India, it is mostly pickled or used in the form of simple syrup. It is also used in cooking recipes like lentils in some regions of India.

Supplements made with amla are also sold in the market as amla powder-filled capsules or amla fruit powder. This powder can be used in many different forms.

Some used it to make tea, while some in smoothies and juices. Most of these supplements contain 500-1000 mg of amla powder in one serving.

Moreover, the powder of amla is also used in hair and skin products due to the presence of vitamin C and antioxidants in it. Amla oils are also present, which are specially made for skin and hair.

Drinking fresh amla juice is the best way to get all the benefits of this fruit. Amla is easily available from December to April, but if you don’t like the sour taste of amla, there is another option: remove the seeds and chop the amla into small pieces.

Add a little salt and put them into the sunlight to get dry. Once these are completely dried, store them in the jar, and use these as a snack.

You can also make powder of these dry leaves and use it in smoothies and juices. But if using supplements, make sure to read the instructions and don’t use more than the recommended amount.

If you are already using any kind of medication, consult your doctor first, and then add amla into your daily diet plan.

Conclusion on the health benefits of amla:

Amla is an Asian fruit that has been used for its ayurvedic properties for centuries. Due to its high nutritional value, amla can provide a lot of health benefits.

The presence of fiber and antioxidants in amla can promote heart health. As it reduces the risk of blood pressure, oxidative stress, and high cholesterol levels.

Amla is not only famous for its health benefits, but it has gained popularity in the cosmetic industry as well.

It can provide a lot of benefits for skin and hair. The presence of vitamin E in amla makes it a good option for dry and rough hair. Moreover, its antifungal and antibacterial properties can prevent various hair and scalp issues.

Also, vitamin C in amla can make the skin glow and improve skin tone. As you can see, you can use this Asian miracle little fruit for many different purposes.

More herbal information:

  1. Benefits of Dandelion
  2. 15 Health Benefits of Black Seed Oil
  3. Rosemary
  4. Fennel Bulb
  5. Thai Basil
  6. Moringa
  7. Arugula
  8. Roselle Hibiscus

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