The Goodness of Gooseberries

The Goodness of Gooseberries

The Indian gooseberry, commonly known as amla, is an excellent source of vitamin C. Amla is a very important ingredient used in Ayurveda treatments because of its wellœknown remedies for many ailments. It also contains many minerals and vitamins like iron, phosphorus, calcium, carotene and vitamin B complex. The twit is also known for its antioxidant properties.

Amla improves absorption of food, neutralizes stomach acidity, is good for liver fortification, nourishes the brain and mental functioning, strengthens lungs, eliminates free radicals, improves skin health, promotes healthier hair, acts as a body coolant, detoxifier, increases vitality, strengthens eyes and also improves muscle tone.

Health problems caused by oxidative damage are prevented and repaired by antioxidants present in amla. Vitamin C ¡s a good antioxidant agent and this makes gooseberries a powerful tool against a variety of conditions, including various types of cancer.

Nutritional Value

Indian gooseberries is well-known for its nutritional qualities, It is rich ¡n polyphenols, minerals and is regarded as one of the richest source of vitamin C (200-900 mg per loo grams of the edible portion).

Chemical Constitutes Percentage (%)

  • Carbohydrate 14.1
  • Protein 0.5
  • Fat 0.5
  • Fibre 3.7
  • Calcium 0.7
  • Phosphorous 0.05
  • Iron 0.2
  • Nicotinic acid 0.2mg

Health Benefits Of Amla

  • Improves Immunity Being rich in vitamin C and polyphenols, amla ¡s a great source of antioxidants. Research shows that its high content of tannins, when combined with polyphenols gives the fruit a unique free radical scavenging property. This helps reduce the damage caused by free radicals in the body and hence improves the body’s ability to fight diseases.
  • Heart Health – Amla is known to reduce cholesterol and keep heart diseases in check. Being a rich source in fibre and ¡ron, it is very effective in controlling the oxidation of LDL cholesterol. Oxidation of LDL releases free radicals which are known to cause coronary artery disease. It also prevents arthrosclerosis (accumulation of plaque in the arteries) thereby protecting people from heart disease.
  • Controls Diabetes And Its Complications – The fruit has high levels of polyphenol properties that protect the body from oxidative damage. The compound is also effective in preventing insulin resistance caused due to a high fructose diet.
  • Slows Down Ageing – Being rich in vitamin A, amla produces collagen, a compound that keeps the skin young and elastic. When consumed on an empty stomach, it has properties that slow down the degradation of collagen and helps the body produce more of it.
  • Cancer Protection – Packed with antioxidant properties, amla has the potential to keep cancer at bay by helping the body fight the harmful effects of chemicals that are carcinogenic, It also inhibits the further growth of cancer aflected cells. Amla extract can also reduce the harmful effects of radiation and chemotherapy.
  • Gastric Problems – The fibre, polyphenol and water content of amla combined with its anti-inflammatory properties make it a great remedy for an upset stomach. Consuming one teaspoon of amla juice on an empty stomach can take care of acidity and resolve a stomach upset.
  • Soothes The Throat  – Amla juice when mixed with ginger provides instant relief from a sore throat and cough.
  • Liver protection – It prevents oxidative damage to the liver, hence protecting it from chemicals and alcohol.
  • Scurvy – Amla ¡s an extremely rich source of vitamin C and it is one of the best known remedies for scurvy. Dry amla powder when mixed with an equal quantity of sugar can be taken in doses of one teaspoonful three times daily with milk.
  • Natural Cure For Anaemia — The vitamin C present in amla is an essential ingredient that helps in the absorption of iron. The fruit in the form of supplements can be very beneficial to patients suffering from iron deficiency or anaemia.

How To Have Amla

It can be consumed directly as a fruit or in the form of powder, juice and in a dried form. Give below is a recipe for a refreshing amla drink so that you can enjoy the goodness of the fruit in some refreshing flavours.


  • 4 Chopped amlas
  • 1 teaspoon amla juice
  • 1/2 teaspoon star anise powder
  • 1 tablespoon honey
  • 4 tablespoons ice


  • Blend the amla juice, chopped amla, star anise powder and some water till a smooth paste is formed.
  • Strain into a glass.
  • Add some honey to the mix and stir well.
  • Add ice to a glass and pour the drink over it.
  • Serve immediately.

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