Amla (Indian Gooseberry) Health Benefits and Nutrients

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Amla ( Indian Gooseberry)

Amla (Indian Gooseberry)

Amla, also known as Indian gooseberries, grows on the same-named flowering tree. The berries are small and round, with a bright or yellow-green colour. Despite the fact that they are very sour on their own, their flavor can be used to improve recipes. 

Phyllanthus emblica is a deciduous tree in the Phyllanthaceae family, also known as emblic, emblic myrobalan, myrobalan, Indian gooseberry, Malacca tree, or Amla from Sanskrit amalaki. It bears the same-named edible fruit.

The tree is small to medium in scale, growing to a height of 1–8 m (3 ft 3 in–26 ft 3 in). The branch lets are not glabrous or finely pubescent, have a length of 10–20 cm (3.9–7.9 in), and are typically deciduous; the leaves are simple, subsessile, and closely set along branch lets, light green, and resemble pinnate leaves. Flowers are in greenish-yellow in colour. The fruit is nearly spherical in shape, light greenish-yellow in colour, smooth and rough to the touch, and features six vertical stripes or furrows.

After ascending to the upper branches bearing the fruits, the berries ripen in the autumn and are picked by hand. Indian emblic (Amala) has a sour, bitter, and astringent flavour and is very fibrous.

Health Benefits of Amla (Indian Gooseberry)

Amla has earned a reputation as a "superfruit" all over the world. It's no surprise that a 100-gram serving of fresh amla berries contains 20 oranges' worth of vitamin C. Amla berries contain antioxidants and vitamins that have a variety of health benefits. Amla's high vitamin C content aids the body's recovery from illness. Amla berries also contain flavonols, which have been linked to health benefits such as enhanced memory.

Here are some  Health benefits of Amla (Gooseberry) :

Controlling Diabetes

The soluble fiber in Amla berries dissolves quickly in the body, slowing the rate at which sugar is absorbed. This can aid in the reduction of blood sugar spikes. In people with type 2 diabetes, Amla berries have a beneficial effect on blood glucose and lipid levels.

Improved Digestion

Amla berries contain fibre that helps the body control bowel movements and can alleviate symptoms of irritable bowel syndrome. Amla berries' high vitamin C content aids in the absorption of other nutrients, so they may be beneficial if you take iron or other mineral supplements.

Eyes that are healthier

Vitamin A is abundant in amla berries, which is essential for eye health. Vitamin A not only enhances vision, but it can also reduce the risk of macular degeneration with age. Vitamin C in Amla helps to protect the eyes by combating bacteria, which can help to prevent conjunctivitis (pink eye) and other infections.

Immunity Boost

Amla berries contain 300mg of vitamin C per 100g serving (roughly a half cup), which is more than twice the daily recommended value for adults. Polyphenols, alkaloids, and flavonoids are all present in significant quantities. Antibacterial and anti-inflammatory properties are found in Amla.

Memory and Brain Boost

Amla's phytonutrients and antioxidants can help memory by combating free radicals, which can invade and harm brain cells. Amla's high Vitamin C content aids in the production of norepinephrine, a neurotransmitter that has been shown to increase brain function in dementia patients.

Amla  Nutrients

A half-cup serving of Amla (Indian Gooseberries) contains the following nutrients:

33 calories

Less than 1 gram of protein

Less than 1 gram of fat

8 grams of carbohydrates

3 grams of fiber

0 game sugar

Amla berries are high in antioxidants, which help to prevent chronic diseases such as heart disease, diabetes, and cancer.

Amla berries are also high in the following nutrients:

Vitamin C is a strong antioxidant.

Vitamin E is a strong antioxidant.

Vitamin A is a fat-soluble retinoids.

Culinary Uses

The Amla fruit can be eaten raw or cooked into a variety of dishes, including dal (a lentil dish) and Amla ka Murabbah, a sweet dish made by soaking the berries in sugar syrup until they are candied. It's usually eaten after a meal.

The inner bark is used to add an astringent, bitter taste to the broth of a popular fish soup known as holat in the Batak region of Sumatra, Indonesia.

Amla (Indian gooseberry) hd image download
Amla (Indian Gooseberry) Fruit

Traditional Medicine

The dried and fresh fruits of the plant are used in Indian traditional medicine. All parts of the plant, including the fruit, seed, leaves, root, bark, and flowers, are used in Ayurvedic medicine herbal preparations. Amla fruit has a sour (amla) and astringent (kashaya) taste (rasa), with secondary tastes of sweet (madhura), salty (tikta), and pungent (katu), according to Ayurveda (anurasas). It has light (laghu) and dry (ruksha) qualities, a sweet (madhura) postdigestive effect (vipaka), and a cooling energy (virya) (shita). Indian gooseberry is a popular ingredient in Ayurvedic polyherbal formulations, and it is most notably the main ingredient in an ancient Ayurvedic formula.

Some other uses of Amla (Indian Gooseberry)

The high tannin content of Indian gooseberry fruit acts as a mordant for fixing dyes in fabrics and is commonly used in inks, shampoos, and hair oils.

Chemical Constituents of Amla (Indian Gooseberry)

These fruits are  said to be rich in ascorbic acid (vitamin C) and have a bitter taste that comes from a high concentration of Ellagitannins  including  Emblicanin A ( 37%), Emblicanin B (33 %), Eunigluconin (12 %), and Pedunculagin (14%). Amla also includes Punicafolin and Phyllanemblinin A, as well as Flavonoids, Kaempferol, Ellagic acid, and Gallic acid, among  other Polyphenols.

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