Amla Benefits, Side Effects, Nutritional Information and FAQs

Indian Gooseberry has always been placed at the highest stature of foods in Ayurveda. According to ancient beliefs, this fruit got a lot of attention as it is said to be the bearer of five rasas or the heavenly nectar. This fruit, because of its presence since the beginning of time, has displayed healing and immunomodulatory properties, benefitting the overall health of an individual. A lot of active investigation and researches claim that this is the magic fruit and works as a potent antioxidant product. The amla has always found its place in Indian households to be ingested in a variety of ways, like in pickles, or dried form. Amla health benefits are one of the major factors that makes it the favorite fruit. 

Origin of Amla

This translucent green fruit derives its name from ‘Amlaki’ – a Sanskrit word defining “nectar of life,” with healing properties. Amla also is known as the ‘sacred Fruit’ or the Indian Gooseberry, has always had a very firm faith in its gooseberry benefits for health. Even in its significant presence in the history of the Hindu religion, it is said to have bloomed and grown after the demon-gods war of ‘Amrit Manthan’ where some drops of the holy nectar got spilled, and thus earth bore this fruit strengthening this faith. The amla benefits have been tried and believed in since the beginning of time, rewarding amla the title of the ‘sacred fruit.’

One very interesting fact about amla benefits; is its use in good beds to get cleaner and sweeter water for drinking and cooking purposes. Let’s take a look at various benefits of amla and discover the whole goodness boost of this exotic fruit. 

This article specifically talks about the multitude of ways how Indian gooseberry benefits the human body and why it should be a must-have food every day. I am sure, at the end of the article, you will have an insight into the various amla benefits and side effects.

Amla benefits supersede the normal expectations because this fruit has lost its status due to other replacements. But Alma has earned its name for the magical fruit because it can provide overall health support by acting as anti-bacterial, anti-inflammation, antioxidant, anti-viral, and anti-fungal.  

Amla Benefits / Indian Gooseberry Benefits

To understand the amla health benefits, let’s take a look at the goodness in detail and understand each benefit separately, so the next time, you don’t have to think twice before consuming this mega fruit.

1. Improves Hair Health

Amla benefits for hair exceeds the expectations of any medicine or herb at any given time by providing excellent support for good hair growth and development.

This fruit is believed to regulate blood circulation evenly to the scalp when massaged. This improves hair growth by acting as a natural conditioner resulting in a healthy nourished mane. The fruit, when massaged onto the scalp, it maximizes nourishment to the follicles, cleans them, helps treat dandruff by curing the flaky scalp and increases hair growth by boosting up the quality of the hair follicles. The hair mask made of amla, fenugreek seeds, and some curd act as an excellent hair conditioner mask remedy intending on providing overall care towards hair by strengthening the hair follicles, reversing or slow greying, and is very effective in the removal of lice. This magic fruit contains antioxidants responsible for fighting damage-causing free radicals to keep the hair healthy & in optimum condition.

2. Controls Blood Sugar

Amla benefits the body by giving protection against the rise of diabetes and manages to cut-off the over-effectiveness of any source that can give you diabetes. Amla benefits people with diabetes while it acts as a natural ingredient in boosting the production of insulin in the pancreas. This is made possible by the presence of antioxidants like ascorbic acid, and tannins which reduces the production of lipids and triglycerides in the liver. Amla also helps increase insulin resistance by removing the toxins from the body and regularising cellular metabolism resulting in lower blood sugar levels. Amla is a very effective weapon for its fight to produce enough insulin by directly benefiting the pancreas where insulin is produced. The chromium in the amla helps to keep the glucose levels in check. 

3. Helps Lower Cholesterol

One of the amla benefits is its capability to keep cholesterol levels under check by interfering with the cholesterol absorption and also prevents the formation of enzyme HMG-CoA development of cholesterol. Amla regulates the process of taking care of good cholesterol and absorbing the bad cholesterol. This happens because amla reduces the free radicals of cholesterol and brings down the total cholesterol level and triglyceride (TG) level promoting good heart health. Such roles by amla make it an effective remedy towards cardiovascular diseases where the antioxidant properties and anti-inflammatory properties safeguard the heart from unwanted elements.

4. Improves Eyesight

Amla is a rich source of vitamin C and many other minerals. Now, these minerals play a very important role in maintaining good conditions for the retinal cells. They also help in managing healthy capillaries. Amla, if taken every day, can work wonders to your overall health, including your sensory organs like eyes and should be taken any form you can be it juiced or dried. The effect of amla on eye-health is huge, with researches even claiming that it has the magical properties to reverse certain kinds of eye-damages and problems.

5. Boosts Immunity

Amla improves the hemoglobin level, thus increasing the red blood cells count and purifying the blood flow. The presence of vitamin C combined with antioxidant properties is what makes the body pump-up the resistance against pathogens and bacteria and boost immunity. 

6. Helps in Preventing Constipation

The content of fiber in amla is high, allowing it to regulate the Amla bowel movement. It acts as a stimulating agent for the gastric juice secretion, thus increasing the level of absorption, eliminating the risks of constipation and inflammation in the whole process. It also acts as a great stimulus in promoting Liver health by increasing absorption strength.

7. Promotes Skin Health

Amla benefits for skin are one of the most favorite talked about topics by our mothers and grandmothers. But what does it do to have claimed such appreciation? Let’s take a look- Amla is laden with Vitamin C, which is considered a skin-friendly basis for the wonders it does for your skin. Vitamin C acts as a natural antioxidant, helping the body fight the harmful free radicals that are responsible for slowing down the aging process. 

Vitamin C is also known to boost the growth of collagen, protecting your skin against cell aging and saggy, wrinkled skin. Amla is like magic to the skin because of its blood purifying properties that fight toxins. This results in glowing and radiant skin from within. In a nutshell, Amla health benefits  is an excellent natural yet herbal ingredient that protects the skin by curing pimples and acne, helping with skin pigmentation, helping  relieve skin irritation & blemishes, provide anti-aging care

8. Improves Memory Power

Amla is a rich source of iron acting perfect brain tonic. Drinking amla juice enhances your memory power by making the brain active. Amla regularizes the free flow of blood across the body and allows the brain to remain active and store information easily. Such is the power of this superfood that it has got a scientific nod against Alzheimer’s disease and is given as one of the preventive cures to people.

Amla Nutrition Information

Consists ofAmount
Calorie66 gms
Protein1 Gm
FatsLess than 1 Gm
Carbs15 Gms
Fiber7 gms
Vitamin C46% of the Daily value
Vitamin B59% of the Daily value
Vitamin B67% of the Daily value
Copper12% of the Daily value
Manganese9% of the Daily value
Potassium6% of the Daily value

Side-effects of Amla

Just like any other element, Amla juice if consumed in excess quantities can cause the following side effects and should be kept in mind before incorporating amla into the everyday lives-

1. Damages Liver

Consume high doses of amla juice in excess can increase in the liver enzymes known as serum glutamic pyruvic transaminase, SGPT. These enzymes in increased volumes are detrimental to our liver health and may cause irreversible damages.

2. Causes Hypoglycemia

Too much amla can occur hypoglycemia, causing an efficiency in the levels of glucose, thus effecting diabetic people, as well as normal individuals too.

3. Causes Dehydration

Amla is diuretic in nature, and thus the high intake of amla can cause dehydration and discomfort.

4. Causes Acidity

Too much of gooseberry can lead to distress in the process of digestion because of the presence of too much mineral and goodness of nutrients, which might interfere with your present body conditions. Leading to acid reflux and other forms of gastrointestinal upset.

5. Causes Constipation

Usually, amla helps in healing constipation, but having excessive quantity may make the fiber present in the amla work in a reverse direction with harm during the colonic transit encouraging microbial activity. This might lead to constipation and bloating. Thus, consuming in moderation is advised. 

Amla FAQs

How to eat gooseberry?

Gooseberry can be eaten at any time and doesn’t have to follow any rules for consumption. There are many ways to ingest amla, some of it being-
–> Slicing it fresh and adding a pinch of black salt to it.
–> Using sun-dried amlas and mixing them with pepper and black salt as a super snack. 
–> Pickle it up with loads of spices for flavor
–> Boiling it with salt and Turmeric to subtle the sour flavor.
–> Blending it in the blender with a cup of water and straining it later to get fresh amla juice, to be consumed with honey for taste. 

Can we eat amla on an empty stomach?

Amla health benefits retain its maximum effectiveness when ingested in the early morning on an empty stomach. It is usually advised to be consumed on an empty stomach as it supports the digestion process by interfering with the function of the kidney for better absorption, supporting digestion, providing a glow to the skin, cleansing the blood, and much more.

How many amlas can you eat in a day?

Even though eating daily amla calls for unparalleled benefits, there is a limit to consume amla so as not push the body towards overdosage, which might harm your health. Thus, owing to its nutrient value, each day, not more than 2-3 amlas can be consumed.

Where to Buy Amla?

Gooseberry or amla is easily available in any local shop or even online. Getting the amla with seeds is better as the seeds ensure quality. The online forum offers a huge variety of organic and non-organic amla readily available to be consumed in many ways like dried or sliced, etc.  But both shops and online stores are good suppliers of amla. 


Amla helps in all-round care of the body and health by enhancing food absorption, nourishes the brain, and mental functioning. This magical fruit of nature acts as a body coolant, flushing out toxins and provides a good base for our body to heal inside out. I say, it is one of the most under-recognized fruits and should be popularized so that its mind-numbing benefits can encourage people to add it in their daily lives. Now, since you have read it, I think going to the store and buying a kilo of gooseberry will actually make a lot of sense.

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