Top 9 Health Benefits Of Amla (Indian Gooseberry)| Recipe For Amla Juice

Since the days of Ayurveda, Indian gooseberry or amla has been a popular choice for its medicinal as well as health benefits. The incredible list of its benefits includes healthy digestion, weight loss, heart health and boosting immunity.

Amla or Indian gooseberry is an integral part of the Ayurvedic way of eating. Classified a traditional medicine, amla is linked with the betterment of overall health and wellness. Weight loss, blood sugar control, improved vision, and promoting cardiovascular health, are just some of the benefits of amla that echo the important role it plays in one’s health and lifestyle. Having more than 80% of water, and loaded with other essential nutrients such as minerals, vitamins, proteins, and fibers, let’s take a look at the wonders that an adequate supply of amla can do to one’s health.

Also Read: Amla Powder: Nutritional Value | Benefits

Health Benefits Of Amla (Indian Gooseberry)

1. Improves Digestion

High on fiber, this beneficial fruit helps in adding bulk to the stool, further aiding in the movement of undigested food through the bowel. By stimulating the secretion of gastric and digestive juices, amla helps in efficient digestion in which adequate amounts of nutrients can be absorbed.

2. Strengthens Immunity

Loaded with vitamin C and A, polyphenols, flavonoids, and some other key anti-oxidants, amla acts as a powerful immunity booster. Acting as a potent anti-bacterial element, consumption of amla (Indian Gooseberry) can lead to an increase in the concentration of white blood cells, which are an important part of the immune system, as they are responsible for the elimination of toxins from the blood. 

Also Read: A To Z Of Antioxidant-Rich Food | Complete List Of Food Items To Fight Free-Radicals

3. Weight Management

One of the chief reasons why amla is so good for weight loss is the fact that it has a high concentration of fiber. Fibers, unlike any other nutrients, are quite hard to digest. So, when a fiber filled food is consumed, the body requires an extra amount of work for its digestion, thus the body spends more calories digesting food than it takes in, in the first place. Hence, the consumption of Indian gooseberry or amla can lead to a healthy metabolism with more fat burning capabilities.

4. Boosts Liver Health

A high concentration of phytochemicals such as gallic acids and ellagic acid gives amla its anti-oxidant qualities. Hence it tends to act as a free-radical scavenger (1). According to Ayurveda, it is this property of Indian gooseberry that makes it beneficial for the liver’s health, as it protects the tissues from getting damaged by the free-radicals (free-oxygen atoms) in the blood. R

5. Reduces The Risk Of Heart Disease

Consumption of amla (Indian gooseberry) has proven to be responsible for strengthening the heart muscles, further resulting in good cardiovascular health and proper pumping of the blood (2). Furthermore, the rich iron content of amla can be beneficial for increasing the production of hemoglobin, an oxygen-carrying cell in the blood. This makes sure that an adequate amount of oxygen is transported to each of the organs.

6. Maintains Blood Sugar Level

This fiber filled fruit, as we all know, is quite beneficial for boosting metabolism and burning fat. However, if there is one advantage of amla’s consumption that makes it a true all-rounder item, it is its ability to stimulate the secretion of insulin (a hormone that is used in order to break down sugar molecules), thus reducing the level of sugar in the bloodstream. Moreover, the sugar that is broken down is later used by the body in the form of energy, hence making you more active.

7. Anti-ageing Properties

As mentioned before, Indian gooseberry (or amla) has anti-oxidant properties, thanks to the presence of important vitamins (both C and A). An anti-oxidant rich diet plays a vital role in the lowering of the concentration of free-radicals (free oxygen atoms) in the blood. These free-radicals, upon combining with healthy cells, exert oxidative stress in the cell walls that causes healthy cells to get damaged. Most of the free-radical damages occur as the body starts to age, however, by lowering the level of free-radicals, eating amla can reduce the risk of free-radical damage, further delaying the onset of age-related defects.

health benefits of amla
The antioxidant property of amla helps in lowering the concentration of free radicals in the bloodstream, thus delaying the onset of age-related diseases

8. Improves Eye Health

The carotene content, which is abundantly present in amla, is known to have powerful effects on eye-related issues. Moreover, the presence of vitamin A is enough to mark amla as a beneficial product for eye health, as it tends to cure near-sightedness, cataract, and other age-related vision defects. Macular degeneration is one of those age-related defects that the anti-oxidant nature of amla keeps at bay.

9. Great For Hair

Applying amla oil over the scalp is quite a popular remedy when it comes to curing hair loss and delaying the onset of grey hair. An external application and a thorough massage of amla oil can form a thin layer over the scalp, which helps prevent loss of moisture, thus aiding in getting rid of dry and itchy skin. Moreover, the vitamins in amla tend to keep the hair follicles nourished and promote healthy growth of hair.

Recipe for Amla Juice | How To Make Amla Juice

One of the most popular ways of Indian Gooseberry (amla) consumption is in the form of a juice. Though the steps involved in the preparation of this healthy beverage are quite simple, there are still some precautions that one should take before indulging in a glassful of amla juice.

If you can’t handle sour or high vitamin C rich food then it is best to stay away from it. Furthermore, amla juice is not suitable for people suffering from acid reflux, or bloating, as the high vitamin C content tends to aggressively promote those symptoms.

Anyway, if you are not suffering from any of those, these are the ingredients that you’ll need in order to prepare approximately 2 servings of amla juice.

  • 2-3 amla/ Indian gooseberry
  • 2 cups of water
  • 2 tbsp of sugar or any other sweetener

Now that we have informed you about the ingredients that you’ll need for its preparation, let’s dive into the method of preparation.

  1. Make sure that you cut the amla into small pieces; this makes it easier to mix it in the blender.
  2. Add the chopped amla pieces to the blender, and then thoroughly blend it with two cups of water until the desired consistency is achieved.
  3. Do not drain out the pulp, and add a sweetener to the mix in order to get rid of the sour taste.


In the end, we would like to say that your choice of Indian gooseberry for the preparation of the juice also plays a vital role, like the one that is juicier and contains fewer blemishes would prove to be much more nutritional than the rest. Make sure to soak it in salty water, as it will be much more efficient in removing the unwanted particles from the fruit’s surface. 

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