Amla – Benefits, Nutrition, Uses and Recipes

It has eight instances extra vitamin C than an orange, twice the antioxidant energy of acai berry, and round 17 instances that of a pomegranate.

The humble Indian gooseberry, generally referred to as amla, actually deserves its superfood standing.

The translucent inexperienced fruit, which derives its title from the Sanskrit phrase ‘Amlaki’ which means “nectar of life”, can defend us in opposition to numerous illnesses, be it the widespread chilly, most cancers, or infertility.

Ayurveda docs declare that amla fruit might help stability the three doshas (Kapha/vista/pitta) within the physique and eradicate the underlying reason behind many illnesses.

Amla (Indian Gooseberry) Nutritional Value

For adults, a beneficial quantity of each day amla consumption is 75-90 mg per day.

Nutritional worth (100 g) of Amla

• Energy 58 kilo energy
• Fiber 3.4%
• Proteins 0.5%
• Fat 0.1%
• Carbohydrates 13.7 g
• Calcium 50 %
• Iron 1.2 mg
• Carotene 9 microgram
• Thiamine 0.03mg
• Riboflavin 0.01mg
• Nicene 0.2mg
• Vitamin 600mg

If you aren’t already satisfied, learn this lengthy checklist of amla’s well being advantages and you’ll know why you need to indulge on this bitter deal with each day.

8 Promising Benefits of Amla (Indian Gooseberry)

1. It helps struggle the widespread chilly

The vitamin C in amla is absorbed extra simply by the physique in comparison with store-bought dietary supplements.

Mix two teaspoons of amla powder with two teaspoons of honey and have it three to 4 instances a day for immediate reduction when you might have a chilly or a cough or devour as soon as each day for everlasting safety.

2. Amla improves eyesight

Studies have proven that the carotene in amla improves imaginative and prescient. Daily consumption has additionally been linked to enchancment in total eye well being as amla can scale back cataract issues, intraocular stress (the strain you are feeling) in addition to forestall reddening, itching, and watering of eyes. The Indian Gooseberry can be wealthy in Vitamin A that lowers the chance of age-related macular degeneration

3. It burns fats

This is the least talked-about but most fun good thing about amla. A protein current in amla helps forestall cravings. Amla additionally has a really low carbohydrate and fats content material.

A single serving i.e. (150 g) of amla accommodates 66 energy, 1 gram protein, lower than 1 g of fats and 15 g carbohydrates. Regular shoppers say consuming a glass of amla juice earlier than a meal fills them up and makes them eat much less.

Nutritionists say amla boosts metabolism too, making one shed weight quicker. Amla has excessive fibre content material and acids like tannic which assist relieve constipation and make you look much less bloated.

4. Amla builds immunity

Amla’s antibacterial and astringent properties enhance one’s immune system. A big variety of well being issues together with most cancers are attributable to oxidative injury –when physique cells use oxygen,they go away behind dangerous by-products known as free radicals. Considering amla is a potent antioxidant agent, it will probably forestall this oxidation and assist in defending the cell.

5. Amla beautifies hair

Amla, like curry leaves, is a confirmed tonic for hair. It has loads of important fatty acids which penetrate deep into the follicles and decelerate greying, prevents dandruff, and strengthens hair follicles.

This tangy fruit has excessive iron and carotene content material, thus boosting hair development. Amla additionally acts as a pure conditioner providing you with delicate shimmering locks. You might apply amla oil or combine amla powder into henna for a hair pack.

6. Amla improves pores and skin

Amla is one of the best anti-ageing fruit. The Vitamin C and antioxidants current in amla reduces high quality traces, wrinkles and gives radiant pores and skin. Drinking amla juice with honey each morning may give you blemish-free, wholesome and glowing pores and skin.

7. Amla helps handle continual circumstances

Amla is loaded with chromium which aids in lowering dangerous ldl cholesterol and likewise helps stimulate insulin manufacturing, thereby lowering the blood glucose stage of diabetics.

Drinking amla juice early each morning or when one’s blood strain is raised helps hold the blood strain stage beneath management, too.

8. It relieves ache

Be it arthritis-related joint aches or painful mouth ulcers, amla can present reduction owing to its anti-inflammatory properties.

Amla is used as an analgesic to deal with wounds and analysis says that its extracts are helpful in easing postoperative and neuropathic ache. For ulcers, you merely have to dilute amla juice in half a cup of water and gargle with it.

How to Use Amla (Indian Gooseberry)

Drinking the juice of recent amla is the easiest way to reap the advantages of this fruit. Amla is well out there from December via April. However, in the event you can’t deal with the bitter shot, attempt these tasty choices:

Dried:

Deseed and chop amla into small items. Mix with a bit salt and go away to dry in daylight for just a few days. Once it’s utterly dehydrated, retailer in a dry jar for a great on-the-go snack.

Pickled:

Make a spicy amla achaar or a candy murabba by soaking amla in sugary water.

Amla Healthy Recipes

1. Amla chutney

Ingredients:

• Amla 4
• Corainder leaves 2 tsp
• Green chilly 2
• A small piece of ginger piece
• Pinch of jeera
• Pinch of hing
• Rai (mustard) seeds ¼ tsp
• Salt to style
• Oil, 1 tsp

Method

• Soak gooseberry in scorching water for 5 minutes and peel pores and skin. Remove seed.
• Add coriander leaves, inexperienced chilly, ginger, jeera, salt. Put in mixer and make a paste with out water.
• Heat oil, add hing-rai. Temper the paste with this, and blend.

Nutritional content material (100g serving)

• Carbohydrates 75.40%
• Protein 0.40%
• Fat 0

2. Amla Sabji

Ingredients:

• Amla ¼ kg
• Onion, finely-chopped 1
• Ginger-garlic paste 1 tsp
• Green chilli paste 2 tsp
• Rai seeds (mustard) ½ tsp
• A couple of curry leaves (kadipatta)
• Haldi (turmeric powder) ¼ tsp
• Red chilli powder 1 tsp
• Methi (fenugreek) powder 3 tsp
• Dhania (coriander) powder 1 tsp
• Jeera (cumin) powder ¼ tsp
• A pinch of hing
• Salt to style
• Oil as per requirement

Method

1. Pressure prepare dinner amla with a cup of water in a strain cooker for 2 whistles. Open the cooker after strain subsides, take away amla seeds.
2. Heat oil in a frying pan. Add hing, rai and kadipatta and let it splutter.
3. Add ginger-garlic paste, inexperienced chilli paste, onion, and fry for a couple of minutes.
4. Add the dry masalas and stir on a medium flame.
5. Add amla, salt and stir properly. When contents are dry, swap off range.

Frequently Asked Questions (FAQs)