It has eight times more vitamin C than an orange, twice the antioxidant power of acai berry and around 17 times that of a pomegranate. The humble Indian gooseberry, commonly known as amla, truly deserves its superfood status.

The translucent green fruit, which derives its name from the Sanskrit word ‘Amlaki’ meaning “nectar of life”, can protect us against countless ailments, be it the common cold, cancer or infertility. Ayurveda doctors claim that amla can help balance the three doshas (Kapha/vista/pitta) in the body and eliminate the underlying cause of many diseases.

If you are not already convinced, read this long list of amla’s health benefits and you would know why you should indulge in this sour treat daily.

  1. It helps fight the common cold

The vitamin C in amla is absorbed more easily by the body compared to store-bought supplements. Mix two teaspoons of amla powder with two teaspoons of honey and have it three to four times a day for instant relief when you have a cold or a cough, or consume once daily for permanent protection.1. It helps fight the common cold

  1. It improves eyesight

Studies have showed that the carotene in amla improves vision. Daily consumption has also been linked to improvement in overall eye health as amla can reduce cataract problem, intraocular tension (the pressure you feel) as well as prevent reddening, itching and watering of eyes.

  1. It burns fat

This is the least talked-about yet most exciting benefit of amla. A protein present in amla helps prevent cravings. Regular consumers say drinking a glass of amla juice before a meal fills them up and make them eat less. Nutritionists say amla boosts metabolism too, making one shed weight faster. Amla has a high fibre content and acids like tannic which help relieve constipation and make you look less bloated.It burns fat

  1. It builds immunity

Amla’s antibacterial and astringent properties boost one’s immune system. A significant number of health problems including cancer are caused by oxidative damage –when body cells use oxygen, they leave harmful by-products called free radicals behind. Considering amla is a potent antioxidant agent, it can prevent and repair the damage.

  1. It beautifies hair

Amla, like curry leaves, is a proven tonic for hair. It slows down graying, prevents dandruff, strengthens hair follicles and increases blood circulation to the scalp thereby improving hair growth. Amla also acts as a natural conditioner giving you soft shimmering locks. You could apply amla oil or mix amla powder into henna for a hair pack. It beautifies hair

  1. It improves skin

Amla is the best anti-ageing fruit. Drinking amla juice with honey every morning can give you blemish-free, healthy and glowing skin.

  1. It helps manage chronic conditions

Amla is loaded with chromium which aids in reducing bad cholesterol and also helps stimulate insulin production, thereby reducing the blood glucose level of diabetics. Drinking amla juice early every morning or when one’s blood pressure is raised helps keep the blood pressure level under control, too.It helps manage chronic conditions

  1. It relieves pain

Be it arthritis-related joint aches or painful mouth ulcers, amla can provide relief owing to its anti-inflammatory properties. For ulcers, you simply need to dilute amla juice in half cup of water and gargle with it.

How to use amla

Drinking the juice of fresh amla is the best way to reap the benefits of this fruit. Amla is easily available from December through April. However, if you can’t handle the sour shot, try these tasty options:


Deseed and chop amla into small pieces. Mix with a little salt and leave to dry in sunlight for a few days. Once it is completely dehydrated, store in a dry jar for an ideal on-the-go snack.


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

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Written by Sumita Thomas

Sumita Thomas

For Sumita Thomas, good nutrition advice is less about what NOT to eat and all about HOW to eat. Armed with a master’s degree in clinical nutrition and dietetics from IGNOU, Sumita has worked with multi-specialty clinics and corporate clients, planning calorie-specific menus for their cafeterias. She’s also a certified diabetes educator, has worked in cardiac nutrition and is even a TUV-certified internal auditor for food safety management systems. Maybe that’s why she ensures her advice is always scientifically sound, which makes her a perfect fit for us at HealthifyMe. Of the belief that a healthy lifestyle can be achieved with the combination of a healthy mind, body and diet, Sumita recommends setting realistic goals – one health target a day – and gradually incorporating healthy ingredients to your daily diet. Does she practice what she preaches? For sure, and ensures all those around her do too. So get set, because that now includes you!

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    • Hi Rohan,

      Yes, eating amla daily does prevent hair fall. For added results, you can also apply it to your scalp, since it produces oils that have been used to treat hair and scalp problems over the ages.

  1. Kindly let me know the use of amla for my 3 yr grandson suffering from constipation and my 6 yr grandson weajk sight ,thanks ,hope to receive the reply soon.

    • Hi Antony,

      Yes Amla is a very dense source of Vit.C and it is good for building strong immune system it is also high fibre and rich anti-oxidant source. So one amla a day will take care of the Vit.C requirement of the body per day (RDA-recommended dietary allowance).

      Hope this helps you!

    • Hi MAK,

      As Amla Murabba is high in sugar, it is not suggested to take as a replacement for Amla.
      Probably during off season, one can take lemon as a substitute for Amla as both have vitamin C.

      Hope this helps you.

    • Hi Vinita,

      Amla powder alone will not help in hair growth. Along with the amount you consume every day, it is essential that you follow a good protein diet with balanced nutrients, in order to speed up the hair growth.

      Hope this helps you!

    • Hi Fraz Mehmood,

      In order to increase your HDL, you can begin with going for regular walks and exercising on a regular basis. To decrease the LDL, you can adopt a low-fat diet by avoiding deep fried foods, and animal fats like butter and ghee. LDL can also be reduced by consuming Omega fatty acids like flax seeds, chia seeds, fish, walnuts pumpkin seeds, etc.

      Hope this helps you!

    • Hi Zakaria,

      You should be able to get access to large quantities of amla in the local vegetable market. However, if you are located closer to Bahrain, you will most definetely get amla in the Central Market over there.

      Hope this helps you!

  2. Hi,

    I have been drinking amla juice every morning on empty stomach for last 2 months.

    Will this help control hair loss (male pattern baldness)

    • Hi DS,

      Not really. Hair loss can be due to numerous reasons – could be hereditary, due to inadequate protein or iron in diet and body stores, stress, or environmental factors. Only amla juice is not going to give results you may have to resort to other treatments as well, medical or natural.

      Hope this helps you!

  3. We used to keep Amla in salt water and eat it after some days so that it soaks water and its sourness gets redused. Is this method helpful? cause i found fungus on top of that water in jar so I never tried again. Pleas reply.

    • Hi Harshada,

      Amla is soaked in salt water/brine as a pickling method for longer preservation. Vitamin C in Amla reduces on exposure to heat and air but it is still nutritious to consume, provided salt is controlled in rest of the diet. Mold grows on it if the product hasn’t reached a high enough acidity or doesn’t have salt or is stored at a warmer temperature. The best way to reap maximum benefits of amla is to eat it fresh.

      Hope this helps you!

  4. Dear Shrutiji, Greetings….
    Myself Puneet Sharma….m eating amla since 2014 on regular basis…..My vision is under control…..I want to know d more benefits of raw (green) amla…..Thnx

  5. I’m eating raw Amla atleast 2 a day and apply it on scalp directly once a week, I need to regrowth of my hair….
    Does this method actually works????

  6. I drink fresh amla juice every night before going to bed. Is this helpful in any way (esp. Weight loss) ? I make juice by grinding amla in mixer with some water and squeezing it with muslin cloth

  7. Hi

    I have read somewhere that taking one teaspoon of amla powder with water every morning helps in the cases of excessive sweating. Does it reduce or eliminate sweating in medical conditions such as hyperhidrosis? If so, then how & in what quantities should it be taken? Does it really matter if I take the amla power available from shops or should I prepare it myself? Thanks ?

  8. Hi.. I’m having a severe hair loss. Having a one amala per day will help to control the hair loss. Please advise for nutrition foods for hair loss and increase of hair growth.

    Thank you.