Amla (Indian Gooseberry) Health Benefits, Nutrition and Fruit Facts

Health Benefits of Eating Amla Fruit

What is amla or Indian gooseberry good for? Here are some health facts of the fruit. Amla is loaded with antioxidants, such as quercetin (flavonoid) and gallic acid (polyphenol). It is also packed with the essential vitamin C, about 30 times higher than an orange. Some study reports suggest that the fruit is capable of relieving illnesses such as hay fever, cataracts, arthritis, stress and cancer. Letís see some of them. 
  • Treat Diabetes

    Amla is a good source of chromium, a vital mineral with therapeutic effects in diabetics by improving insulin sensitivity, thereby lowering blood sugar levels in the body. A study in 2009 has found that tannins and polyphenols in the fruit help diabetic patients get rid of oxidative stress.
  • Promote Scalp and Hair Health

    Eating fresh Indian Gooseberry or applying the paste of the fruit on hair roots boosts hair growth and enhances its color. It is believed to effectively stimulate the hair follicles to encourage hair growth and also prevent hair breakage.
  • Excellent Anti-Aging Agent

    Amla is said to have anti-aging effects. Many believe it is due to high content of vitamin C in the fruit. According to research, the powerful antioxidant vitamin is a great skin repair and anti-aging powerhouse.
  • Beneficial to Eyesight

    Indian gooseberry is consumed with honey to improve vision. It is useful to treat cataracts and near-sightedness. It is also able to reduce intraocular tension.
  • Protect against Heart Disease

    Amla contains an abundance of antioxidants that provide protection against arterial damage by free radicals. It also gives your heart a nourishing aid and strengthens its muscles.
  • Natural Remedy for Cough and Cold

    Drinking amla juice with honey can cure chronic cough. As the fruit is rich in vitamin C, it contributes a stronger immune system and helps eliminate common cold and flu faster.
  • Assist in Digestion

    With substantial amount of dietary fiber, Indian gooseberry is said to have therapeutic effects on digestive problems. Even Ayurvedic practitioners recommend the fruit to relieve gastritis. It is also an ideal solution for people with constipation. 

Facts about Amla Fruit

Raw Amla (Indian Gooseberry) Fruit on Tree

Amla (scientific name Phyllanthus emblica) is an edible fruit of the amalaki or Indian gooseberry tree. It is called by many other names include aamla, amala, Indian gooseberry, nellikka, melaka, and makarm pom.
The fruit is about the size of a lemon, with bright-green stripes and famous for its vitamin C content and health properties. It is commonly used as dietary supplements and Ayurvedic herbs.

Eaten raw or cooked, the berry has plenty of important nutrients such as vitamins, minerals, protein, carbohydrates and dietary fiber. Many Asian cuisines use Indian gooseberry as an ingredient, both in fresh and dried forms. 

Amla Nutrition Facts and Calories

Nutritional Value of 100 g Amla
Calories 58 kcal
Total Fat  0.1 g
Cholesterol  0 mg
Sodium 5 mg
Total Carbohydrates  13.7 g
Dietary Fiber  3.4 g
Sugars - g
Protein  0.5 g


Amla Recipe

Grape Amla Juice Recipe

Serve: 2

  • 10 pieces amla fruit, rinsed and drained
  • 250 g seedless grapes
  • 8 tablespoons sugar
  • 800 ml ice water
  • 2 pinches of salt


  1. Place gooseberries into a pan with boiling water for 3 minutes. Drain and allow to cool. Remove the seeds and chop roughly.
  2. Add the grapes and blend together in a blender until the mixture turns to the consistency of paste. Add the sugar and ice water, blend again till frothy and smooth. Add the salt and strain through a sieve. Serve chilled. 

Amla Side Effects

Amla does not have any known side effects.

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