Do you know what is ‘Phyllanthus emblica’? Actually, we all know it by its Indian name ‘Amla’ also called the Indian gooseberry as most of us have eaten it in its various forms of chutney, pickles, jams and the likes. It is most eaten during the winters. Amla is tangy in taste, which is not very appealing; however it has endless benefits, and hence is often referred to as the “Wonder Fruit”.
Amla also known as Amlakka or Amlakkai in Hindi, which means the “sustainers” or the fruit where the “goddess of prosperity presides”
| Nutritional value per 100 g (3.5 oz) | |
| Energy | 184 kJ (44 kcal) |
| Carbohydrates | 10.18 g |
| Dietary fiber | 4.3 g |
| Fat | 0.58 g |
| Protein | 0.88 g |
| Vitamins | |
| Vitamin A equiv. | (2%)15 μg |
| Thiamine (B1) | (3%)0.04 mg |
| Riboflavin (B2) | (3%)0.03 mg |
| Niacin (B3) | (2%)0.3 mg |
| Pantothenic acid (B5) | (6%)0.286 mg |
| Vitamin B6 | (6%)0.08 mg |
| Folate (B9) | (2%)6 μg |
| Vitamin C | (33%)27.7 mg |
| Vitamin E | (2%)0.37 mg |
| Trace metals | |
| Calcium | (3%)25 mg |
| Iron | (2%)0.31 mg |
| Magnesium | (3%)10 mg |
| Manganese | (7%)0.144 mg |
| Phosphorus | (4%)27 mg |
| Potassium | (4%)198 mg |
| Sodium | (0%)1 mg |
| Zinc | (1%)0.12 mg |
| Other constituents | |
| Water | 87.87 g |
Some benefits of Amla are listed below:
- It is a rich source of Vitamin C
- Heals mouth ulcers
- Cures sore throat and cold
- Reduces constipation when eaten in its whole form
- Reduces Arthritis pain
- Reduces Sleeping disorders
- Improves eyesight
- Removes toxins and free radicals.
- Regulates pH in the stomach.
- Improves metabolism
- Boosts Immunity
- Improves haemoglobin production and purifies the blood
- Reduces blood cholesterol levels
- Lowers risk of gall stones
- Improves insulin sensitivity
- Reduces ill effects of smoking
- Delays premature ageing
- Reduces wrinkles
- Reverses greying hair
- Reduces skin pigmentation
- Treats hair loss, dandruff and lice
Here are some ways to incorporate Amla in our daily diet
Sprinkle some salt on Amla before you bite into them and believe me it will really cut down the sourness of the Amla and make it easy to eat.
Amla Powder is available in many grocery shops make it really easy to add Amla in our daily diets. You can have Amla Powder in small amount (1 tsp) before each meal to improve digestion.
Amla juice is the most easy and quick way to add Amla in your daily diet.
