Amla, also known as Indian gooseberry, is a small green fruit that packs a powerful nutritional punch. For centuries, Amla has been an integral part of India and Southeast Asia's traditional medicine, Ayurveda, due to its numerous therapeutic benefits. This fruit boasts an extensive history that spans thousands of years.
Today, Amla is grown in different parts of the world, including the Andes, the Middle East, and even in California. This superfood is quickly gaining popularity among health enthusiasts around the world for its wide-ranging health benefits.
Health Benefits of Amla
Antioxidant Powerhouse
Amla is loaded with antioxidants, which help protect your cells against damage from free radicals. According to research, Amla contains up to 20 times more vitamin C than oranges, making it a powerful immune booster. Additionally, it contains high amounts of polyphenols, flavonoids, and other antioxidants that protect against inflammation.
Heart Health
Amla berries can reduce LDL cholesterol (also known as the "bad" cholesterol) and blood pressure. These are big risk factors for heart disease. The high levels of vitamin C and antioxidants in Amla also help prevent the formation of plaque in the arteries, improving overall cardiovascular health.
Digestive Health
Amla contains high levels of fiber and antioxidants, making it an excellent food for promoting digestive health. The high amounts of water-soluble fiber help maintain regular bowel movements and prevent constipation. Additionally, Amla has been found to stimulate the secretion of digestive juices, which aids in the digestion of food.
Improved Brain Health
The antioxidants found in Amla berries have been found to improve cognitive function and prevent age-related cognitive decline. Studies have also shown that Amla may help reduce the risk of neurodegenerative diseases such as Alzheimer’s and Parkinson’s disease.
Immune system support
Amla contains high levels of vitamin C, which is essential for immune system function. In fact, one study found that consuming Amla juice increased white blood cell count, which is an important indicator of immune function.
Anti-inflammatory
Amla contains phytochemicals that have anti-inflammatory properties. Studies have shown that Amla extracts can reduce inflammation in the liver, lungs, and stomach.
Anti-cancer Properties
Amla berries contain several potent compounds that have been found to have anti-cancer properties. According to studies, the polyphenols found in Amla have anti-tumor properties, making it a useful food for preventing different types of cancer.
Diabetes Management
Amla has been found to improve insulin sensitivity, making it beneficial for individuals with diabetes. Research has demonstrated that consuming this food assists in reducing blood sugar levels by reducing the intake of glucose in the intestines, rendering it an exceptional dietary option for individuals struggling with diabetes.
Anti-aging
Amla has been shown to have anti-aging effects due to its high levels of vitamin C and antioxidants. It has been found to improve skin elasticity and reduce wrinkles.
Eye health
Amla contains vitamin A, which is important for eye health. It has also been shown to have protective effects against age-related macular degeneration.
From its rich antioxidant content to its cancer-fighting properties, Amla berries are a true superfood. Backed by centuries of traditional use and recent scientific research, this fruit is finally receiving the recognition it deserves. Adding Amla to your diet can lead to better overall health, improved digestion, and a stronger immune system.
Nutritional Data Table
A 100-gram serving of raw Amla berries contains the following nutrients:
- Calories: 44
- Carbohydrates: 10 g
- Fiber: 4 g
- Protein: 1 g
- Fat: 0.5 g
- Vitamin C: 27 mg (60% of the recommended daily intake)
- Vitamin E: 0.37 mg
- Vitamin K: 4.3 mcg
- Calcium: 25 mg
- Iron: 0.6 mg
- Magnesium: 10 mg
- Phosphorus: 27 mg
- Potassium: 198 mg
- Zinc: 0.1 mg
To learn more about the incredible health benefits of Amla berries, check out these recent scientific peer-reviewed studies:
1. Krishnaveni M, Mirunalini S: Therapeutic potential of Phyllanthus emblica (Amla): the ayurvedic wonder. J Basic Clin Physiol Pharmacol. 2010, 25 (3): 213-23.
2. Godse SL, Wakdikar H, Khadilkar A. Effect of amla fruit (Emblica officinalis Gaertn.) pulp powder supplementation on lipid profile, glycemic control, inflammation, and oxidative stress in overweight and obese individuals: A randomized, double-blind, placebo-controlled clinical trial. J Med Food.2021 Oct;24(10):1077-1086. doi:10.1089/jmf.2020.0220. Epub2021 Mar26. PMID:33769010
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Nutraceutical effects of Emblicaofficinalis in age-related macular degeneration
Incorporating Amla into your diet is easy. You can add it to smoothies, salads, or snack on it whole. Don't miss out on the health benefits of Amla - try it today!