Published 21-02-2023

12 Reasons to Add Amla In Your Diet


12 Reasons to Add Amla In Your Diet

Dr. Shivani Nautiyal

Dr. Shivani Nautiyal is a renowned Ayurvedic physician, Panchakarma therapies specialist, and detox expert who has made significant contributions to the field of natural holistic healing and wellness. With her profound knowledge, expertise, and compassionate approach, she has transformed the lives of countless individuals seeking holistic health solutions. She is a Panchakarma expert, which are ancient detoxification and rejuvenation techniques. She believes in the power of Ayurveda to restore balance and harmony to the body, mind, and spirit.

In Indian culture, amla is considered a sacred fruit mentioned in several ancient texts, including the Vedas and the Puranas. According to Hindu mythology, the god Brahma was once engrossed in the meditation of Vishnu; tears started rolling down his eyes. The drop of tears fell to the earth. The amla tree germinated.   

Amla is known for its high nutritional value and is considered a superfood. It is rich in antioxidants, vitamins, and minerals and has provided a wide range of health benefits. Whether consumed raw, mixed with other herbs, or dried and used as a spice, amla fruit is still of the healthiest fruits.

Nutritional Value of Amla  

Amla is known for its high concentration of antioxidants and ability to promote overall health and well-being.  

Some of the key vitamins and minerals found in amla:   

  • Vitamin C: Amla is one of the richest sources of vitamin C, with a single fruit containing up to 30 times more vitamin C than an orange. Vitamin C is important for maintaining a healthy immune system and supporting the growth and repair of tissues in the body.  
  • Vitamin A: Amla is also a good source of vitamin A, which is essential for maintaining healthy eyes and skin and promoting growth and development.  
  • Iron: Amla is a good source of iron, which is essential for producing haemoglobin in the blood and maintaining overall energy levels.  
  • Calcium: Amla contains calcium, which is important for maintaining healthy bones and teeth.  
  • Potassium: Amla is a good source of potassium, which is important for maintaining healthy blood pressure and promoting proper nerve and muscle function.  

You can have an online dietician consultation for a quick review of amla and how to incorporate it into your food. 

Vitamins & Minerals found in Amla

Benefits of Adding Amla to Your Daily Life  

1. Boosts Immunity  

Amla has been shown to boost immunity in several ways. One of the primary ways it does this is by providing a high concentration of vitamin C. This powerful antioxidant helps protect the body against harmful free radicals and supports immune function. It also has antimicrobial properties that help fight harmful bacteria and viruses, preventing respiratory infections during the common cold and flu season. Amla Churan can be incorporated into the diet to boost immunity.  

2. Improves Digestion  

Amla is rich in fibre, which is important for maintaining a healthy digestive system. Fibre helps to add bulk to stools to prevent constipation and promote regular bowel movements. Amla contains compounds that have been shown to have anti-inflammatory properties. Inflammation in the digestive system can contribute to conditions such as gastritis and inflammatory bowel disease (IBD), which can cause pain, bloating, and diarrhea. Amla helps to reduce inflammation to alleviate these symptoms and promote better digestive health.  

3. Promotes Healthy Skin and Hair  

Amla is rich in antioxidants and vitamin C, which can help to keep the skin and hair healthy and reduce the signs of ageing. In addition to its antioxidant properties, amla also has anti-inflammatory properties, which can help to reduce redness, swelling, and irritation in the skin. This can be particularly beneficial for people with inflammatory skin conditions such as acne and rosacea, a condition that causes redness and often small, red, pus-filled bumps on the face.  

Amla also promotes calcium absorption for healthier bones, teeth, nails and hair. It also helps maintain healthy hair growth, delays premature greying, supports hair follicle and strengthens it. It also improves the overall health of the scalp. So hair thins less with age. Amla is also a natural conditioner that can help prevent dryness and breakage. It contains tannins that can help to seal the hair cuticle and reduce frizz, leaving the hair looking shiny and healthy.  

Taking Amla churan ¼ to ½ teaspoon twice daily promotes blood circulation in the scalp and encourages hair growth.  

4. Regulates Blood Sugar Levels  

 Amla has shown blood sugar-lowering properties, making it beneficial for people with diabetes. Amla contains compounds such as polyphenols and flavonoids that can help to reduce blood sugar levels by inhibiting the absorption of carbohydrates and improving insulin sensitivity. This means your body can better regulate blood sugar levels and prevent spikes and crashes that can lead to health problems.  

This herb effectively controls diabetes due to its high vitamin C content. One tablespoon of amla juice mixed with one cup of bitter gourd juice, taken daily for 2 months, stimulates the pancreas and allows it to secrete insulin, lowering blood sugar levels. Dietary restrictions should be strictly followed while taking this medicine. This mixture of juice can also prevent eye complications in patients with diabetes. 

5. Supports Cardiovascular Health  

Amla has been shown to have several benefits for the heart and cardiovascular system, including reducing inflammation, improving circulation, and reducing the risk of blood clots. Chronic inflammation and oxidative stress can damage the walls of blood vessels and increase the risk of heart disease. Amla also helps lower cholesterol levels. It also helps to improve blood flow and circulation, making it a beneficial food for supporting cardiovascular health

Also Read: Hypertension- 8 Ayurvedic Remedies To Manage High Blood Pressure 

6. Reduces Inflammation and Oxidative Stress  

Inflammation is a natural response to injury or infection, but chronic inflammation can contribute to various health problems, including cardiovascular disease, diabetes, and cancer. Amla is rich in polyphenols, flavonoids, and tannins that have been shown to have anti-inflammatory properties. Oxidative stress is another factor that can contribute to chronic disease. It occurs when an imbalance between free radicals and antioxidants in the body can lead to cellular damage and inflammation—the amla compounds help neutralize free radicals and reduce oxidative stress.  

Benefits of Amla

7. Enhances Cognitive Function  

Amla helps to improve memory, attention and overall cognitive function. The berries are good for the brain as it improves the coordination between dhi (intake), dhriti (retention) and smriti (retrieval). This helps to sharpen the intellect and mental performance. Amla also contains various important nutrients for brain health, including vitamins C, E, and polyphenols. These nutrients can help improve blood flow to the brain, enhancing cognitive function.  

8. Fights Respiratory Infections  

The Vitamin C present in amla helps to stimulate the production of white blood cells, which are important for fighting off infections. Amla is especially valuable in pulmonary tuberculosis, asthma and bronchitis. Overall, by boosting the immune system and having antimicrobial properties, amla may be good food for fighting respiratory infections and supporting overall respiratory health. 

9. Helps with Urinary System Issues  

Amla is a natural diuretic which can help increase urine production and eliminate waste and toxins from the body. This can be helpful for people who are experiencing urinary tract infections, kidney stones, or other urinary system issues. Its anti-inflammatory and antioxidant properties reduce inflammation and improve overall urinary health. 

10. Aids in Weight Loss  

Amla is low in calories and high in fibre. High-fibre foods help increase the feeling of fullness and reduce overall calorie intake, which can lead to weight loss. Amla has been shown to have anti-obesity properties. It contains compounds that can help reduce fat accumulation in the body and improve lipid metabolism. Oxidative stress has also been linked to obesity and metabolic disorders, and by reducing oxidative stress, amla may help to improve metabolic health and promote weight loss. 

11. Benefits the Eye  

One eye condition that amla may be particularly beneficial for is cataracts. Cataracts are a clouding of the lens in the eye that can lead to vision loss. Amla helps the development and progression of cataracts by reducing oxidative stress and inflammation in the eye. The juice should be taken twice a day or as prescribed by your online dietician consultant. 

12. Natural Remedy for Anemia  

Anaemia is when a person has a lower-than-normal level of red blood cells or haemoglobin in their blood. Amla is a rich source of vitamin C, which helps absorb iron. Without enough iron, the body cannot make enough red blood cells, which can lead to anaemia. Amla can be consumed in various forms, including fresh, dried, churan or supplement. The supplements of Amla can be very useful for patients suffering from iron deficiency anaemia.  

Benefits of Amla 2

The Ayurvedic Description of Amla  

In Ayurveda, amla is considered a tridoshic herb, meaning it balances all three doshas—Vata, Pitta, and Kapha. The fruit has the mentioned properties using the Ayurvedic classifications:  

  1. Rasa (taste): Sour and astringent are the most dominant, but the fruit has five tastes, including sweet, bitter, and pungent  
  2. Veerya (nature): Cooling  
  3. Vipaka (taste developed through digestion): Sweet  
  4. Guna (qualities): Light, dry  

Commercially Amla is Available as:  

  1. Amla juice  
  2. Chyavanaprash  
  3. Amla Hair Oil  
  4. Amla Pickle  
  5. Amla Murabba  
  6. Amla Churan  

Also read: Dhootapapeshwar Swamala- A Powerhouse of Health Benefits 


Incorporating amla into your daily routine can be easy. You can consume it as fresh fruit, juice, or supplement capsules. Overall, the health benefits of amla are numerous and diverse. The presence of amla leads to improved cell survival, lower production of free radicals, and higher levels of antioxidants. Several classic Ayurvedic preparations are on the d on the Healthy Bazar website, such as Chyawanprash, where Amla is the main ingredient. It helps to improve intelligence and memory. Triphala and Brahma Rasayana are other classical medicines. Amla has been used since immemorial. Dental patients should use Amla in various forms and preparations to maintain oral hygiene. Incorporating this powerful fruit into your daily routine can help support your overall health and well-being.   

Last Updated: Feb 21, 2023

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