Amla Benefits: Everything You Need To Know
Learn about the powerful benefits of amla (Indian gooseberry), a rich source of vitamin C that boosts immunity, improves digestion, enhances skin and hair health, and supports overall well-being.
Written by Dr.Sonia Bhatt
Last updated on 3rd Jul, 2025
Introduction
Amla, also known as Indian gooseberry, is a small, green fruit packed with incredible health benefits. Whether eaten raw, as a juice, or in powdered form, amla has been a staple in Ayurvedic medicine for centuries. Its high vitamin C content and powerful antioxidants make it a must-have for boosting immunity, improving digestion, and promoting overall wellness. In this article, we’ll explore the many benefits of amla, how it can improve your health, and simple ways to include it in your diet.
Why is Amla So Good for You?
Amla is often called a "superfruit" because of its rich nutritional profile. Here’s what makes it special:
Rich in Vitamin C: Contains 20 times more vitamin C than an orange, strengthening immunity.
Powerful Antioxidants: Fights free radicals, reducing cell damage and ageing.
High in Fibre: Aids digestion and prevents constipation.
Natural Detoxifier: Helps cleanse the liver and improve metabolism.
Low in Calories: Great for weight management.
Consult Top Nutritionist/Dietician
Top Health Benefits of Amla
Some of the top health benefits of amla are:
1. Boosts Immunity
Amla’s high vitamin C content strengthens the immune system, helping the body fight infections like colds, flu, and respiratory issues. Regular consumption can reduce the frequency of illnesses.
2. Improves Digestion
Amla stimulates digestive enzymes, helping break down food efficiently. It also relieves acidity, bloating, and constipation due to its high fibre content.
3. Supports Heart Health
Amla helps lower bad cholesterol (LDL) and triglycerides while increasing good cholesterol (HDL). Its antioxidants also improve blood circulation, reducing the risk of heart disease.
4. Enhances Skin and Hair Health
For Skin: Amla’s antioxidants prevent wrinkles, acne, and dark spots, giving you a natural glow.
For Hair: Strengthens hair follicles, reduces hair fall, and promotes growth. Applying amla oil can prevent premature greying.
5. Regulates Blood Sugar
Amla has anti-diabetic properties that help control blood sugar levels by improving insulin sensitivity. Diabetics can benefit from consuming amla in moderation.
6. Strengthens Bones
Rich in calcium and minerals, amla supports bone health, reducing the risk of osteoporosis and joint pain.
7. Aids Weight Loss
Low in calories and high in fibre, amla keeps you full for longer, curbing cravings and supporting healthy weight management.
8. Improves Eyesight
Amla contains carotenoids and vitamin A, which help maintain good vision and reduce the risk of cataracts and night blindness.
How to Include Amla in Your Diet?
Adding amla to your daily routine is simple. Here are some easy ways:
Raw Amla: Eat a small piece daily (best in the morning).
Amla Juice: Mix 1-2 teaspoons in water; drink on an empty stomach.
Amla Powder: Add to smoothies, yoghurt, or warm water with honey.
Pickles & Chutneys: A tasty way to enjoy amla’s benefits.
Supplements: Available in capsules or tablets for convenience.
Precautions & Side Effects
While amla is generally safe, excessive intake may cause:
Acidity or stomach discomfort
Lower blood sugar levels (diabetics should monitor intake)
Possible interactions with blood-thinning medications
Consult your doctor before adding amla to your diet if you have any medical conditions.
Conclusion
Amla, or Indian gooseberry, is a potent superfruit celebrated in Ayurveda for its remarkable health benefits. Packed with vitamin C and powerful antioxidants, it helps strengthen the immune system, improve digestion, and promote radiant skin and healthy hair. Whether consumed fresh, as juice, or in powdered form, adding amla to your daily routine is a natural and effective way to enhance your overall health and vitality.
Consult Top Nutritionist/Dietician
Consult Top Nutritionist/Dietician
Ms. Sushma Jaiswal
Dietician
42 Years • M.Sc.(Food & Nutrition)
Bengaluru
Swasthya Nutrition, Bengaluru
Ms. Neelanjana J
Dietician
5 Years • Bsc., Msc. Nutrition and Dietetics specialised general weight management, PCOS/PCOD weight loss and Diabetes management. A clinical dietitian with 4+ year experience specializing in evidence-based, result-oriented nutrition therapy. I have extensive experience in weight loss, thyroid management, PCOD/PCOS, weight gain, and diabetes & prediabetes care. My approach is personalized, practical, and sustainable—focusing on helping individuals achieve long-term lifestyle change rather than quick fixes. I work closely with clients to understand their medical history, lifestyle, and goals, and then design customized diet plans that support hormonal balance, metabolic health, and overall wellbeing. My goal is to make nutrition simple, realistic, and effective—so you see measurable results and feel your healthiest self.Auther in Health benefits of jackfruit (Artocarpus heterophyllus Lam.) seeds: A review (2023) The Pharma Innovation Journal Co- Auther in Malnutrition in Women: A review (2023) The Pharma Innovation Journal. Highfield Level 3 in HACCP. Highfield Level 4 International Award in Food Safety Managment
Bengaluru
Apollo Clinic, JP nagar, Bengaluru
Ms. Sreeparna Dey Dhara Deb
Dietician
10 Years • DNHE
Bansdroni
Siddhita Healthcare., Bansdroni
Ms. Soma Saha
clinical nutrition
17 Years • B.Sc. - Home Science (Food & Nutrition), M.Sc. - Home Science (Food & Nutrition)
Kolkata
Dr Utsa Basu Clinic, Kolkata
(50+ Patients)
Ms. Samapti Maity
Dietician
16 Years • MSc. (Clinical Nutrition & Dietitics), NDEP, Course in Maternal Infant Young Child Nutrition.Diploma in Sports Nutrition, Diploma in Diabetic educator, FODMAP Specialist
Kolkata
BIENETRE CLINIC, Kolkata
Consult Top Nutritionist/Dietician
Ms. Sushma Jaiswal
Dietician
42 Years • M.Sc.(Food & Nutrition)
Bengaluru
Swasthya Nutrition, Bengaluru
Ms. Neelanjana J
Dietician
5 Years • Bsc., Msc. Nutrition and Dietetics specialised general weight management, PCOS/PCOD weight loss and Diabetes management. A clinical dietitian with 4+ year experience specializing in evidence-based, result-oriented nutrition therapy. I have extensive experience in weight loss, thyroid management, PCOD/PCOS, weight gain, and diabetes & prediabetes care. My approach is personalized, practical, and sustainable—focusing on helping individuals achieve long-term lifestyle change rather than quick fixes. I work closely with clients to understand their medical history, lifestyle, and goals, and then design customized diet plans that support hormonal balance, metabolic health, and overall wellbeing. My goal is to make nutrition simple, realistic, and effective—so you see measurable results and feel your healthiest self.Auther in Health benefits of jackfruit (Artocarpus heterophyllus Lam.) seeds: A review (2023) The Pharma Innovation Journal Co- Auther in Malnutrition in Women: A review (2023) The Pharma Innovation Journal. Highfield Level 3 in HACCP. Highfield Level 4 International Award in Food Safety Managment
Bengaluru
Apollo Clinic, JP nagar, Bengaluru
Ms. Sreeparna Dey Dhara Deb
Dietician
10 Years • DNHE
Bansdroni
Siddhita Healthcare., Bansdroni
Ms. Soma Saha
clinical nutrition
17 Years • B.Sc. - Home Science (Food & Nutrition), M.Sc. - Home Science (Food & Nutrition)
Kolkata
Dr Utsa Basu Clinic, Kolkata
(50+ Patients)
Ms. Samapti Maity
Dietician
16 Years • MSc. (Clinical Nutrition & Dietitics), NDEP, Course in Maternal Infant Young Child Nutrition.Diploma in Sports Nutrition, Diploma in Diabetic educator, FODMAP Specialist
Kolkata
BIENETRE CLINIC, Kolkata
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