Amla is cultivated throughout India and adjoining countries; Indian gooseberry has gained a worldwide reputation as a "superfruit." This should come as no surprise – 100 grams of fresh amla contains as much vitamin C as 20 oranges.
Although we cannot be completely sure when Ayurvedic practitioners began using the amla berry, historical records tell us that they have been used in healing for more than 1,000 years.
Including this ancient superfruit in your diet can improve your overall health.
The best time to consume amla is early morning, especially during winters when the temperature drops. In addition to cleansing the colon, it removes excess toxins from the body and is a rich source of natural vitamin C and calcium. Amla is also known to be effective against dandruff and other skincare problems.
Health facilities
The antioxidants and vitamins found in amla berries provide many health benefits. The high concentration of vitamin C in amla helps the body recover from illness. Amla berries also contain several flavonols, chemicals that have been linked to benefits such as improved memory.
Here are some other health benefits of amla:
Diabetes control
The soluble fiber in amla berry dissolves quickly in the body, which helps slow down the rate at which sugar is absorbed by your body. This can help reduce blood sugar spikes. Amla berry also positively affects blood sugar and lipid levels in people with type 2 diabetes.
better digestion
The fiber in amla berries helps the body regulate bowel movements and may help relieve symptoms from conditions such as irritable bowel syndrome. The high levels of vitamin C in amla berries help your body absorb other nutrients, so they may be helpful if you take iron and other mineral supplements.
Healthy eyes
Amla berry is rich in vitamin A, which is important for improving eye health. Vitamin A not only improves vision but may also reduce the risk of age-related macular degeneration. Amla's vitamin C aids in eye health by fighting bacteria, which can help protect your eyes from conjunctivitis (pink eye) and other infections.
Immunity
A 100-gram serving of amla berries (about half a cup) provides 300 milligrams of vitamin C -- more than double the daily recommended value for adults. You'll also find significant amounts of polyphenols, alkaloids, and flavonoids. Amla has antibacterial and anti-inflammatory properties.
Memory and Brain health
The phytonutrients and antioxidants present in amla can benefit memory by fighting free radicals that attack and damage brain cells. The high concentration of vitamin C in amla helps your body produce norepinephrine, a neurotransmitter believed to improve brain function in people with dementia.
A half-cup serving of amla berries contains the following nutrients:
Calories: 33
Protein: less than 1 gram
Fat: less than 1 gram
Carbohydrates: 8 grams
Fiber: 3 grams
Sugar: 0 grams
Amla berry is rich in antioxidants, which reduce the risk of chronic health conditions like heart disease, diabetes, and cancer.
Amla is also an excellent source of:
vitamin C
Vitamin E
Vitamin A
Iron
calcium
Because fresh amla berries are high in fiber and low in sugar, they are an ideal ingredient in nutritious breakfast and meal recipes.
How to prepare Amla Berry
Handle gooseberry berries the same way you would handle grapes. You'll want to be careful not to crack them if a recipe calls for them - amla berries are a bit delicate.
Amla berry will stay fresh in your refrigerator for about two weeks. They also freeze well.
Here are some tips to include this pungent fruit in your diet:
Make pickle of fresh amla fruit like cucumber.
Use amla berries in chutneys and curries.
Amla can be mixed with sweet fruits for summer fruit salad or can also be eaten by making gooseberry jam, which is tasty and nutritious; it is also eaten by children with great fervor.
Juice the amla berries with a juicer or mash them, soak them in water overnight, remove their pulp and seeds, and then drink the juice.
Amla berry can also be eaten by making jam or jelly.
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