AMLA - The Wonder Fruit

Cultivated throughout India and nearby countries, amla (Emblica officinalis) has gained a following throughout the world as a "superfruit." It's no surprise — a 100-gram serving of fresh amla berries contains as much vitamin C as 20 oranges.??

Amla, also known as Indian gooseberries, grows on a flowering tree of the same name. The small berries are round and bright or yellow-green. Though they are quite sour on their own, their flavor can enhance recipes they’re added to.?

While we can't be entirely sure when Ayurvedic healers started using amla berry, historical records tell us they’ve been used in remedies for at least 1,000 years.?

Incorporating this ancient superfruit into your diet may improve your overall health.

Health Benefits

The antioxidants and vitamins found in amla berries offer several health benefits. High concentrations of vitamin C in amla helps the body recover from illness. Amla berries also include several flavanols, chemicals that have been linked to benefits like improved memory.?

Here are some other health benefits of amla:

Diabetes?Control

The soluble fiber in amla berries dissolves quickly in the body, which helps to slow the rate your body absorbs sugar. This can help reduce blood sugar spikes. Amla berries also have a positive effect on?blood glucose?and lipid counts in people with type 2 diabetes.

Better Digestion

The fiber in amla berries helps the body regulate bowel movements and may help to relieve symptoms from conditions like?irritable bowel syndrome. High levels of vitamin C in Amla berries helps your body absorb other nutrients, so they may be helpful if you take iron and other mineral supplements.?

Healthier Eyes

Amla berries are rich in vitamin A, which is key to improving eye health. Vitamin A not only improves vision, but it also may lower the risk of?age-related macular degeneration. Amla's vitamin C content aids in eye health by fighting bacteria, which can help to protect your eyes from?conjunctivitis?(pink eye) and other infections.?

Heartburn

One 4-week, high quality study in 68 people with?gastroesophageal reflux disease (GERD), which is characterized by frequent heartburn, investigated the effects of taking 1,000 mg of amla fruit tablets daily on GERD symptoms.

Researchers observed that the amla fruit group experienced greater reductions in the frequency and severity of heartburn and vomiting than those in the placebo group.

Though this study is promising, more research is needed to fully understand the effects of Indian gooseberry supplements on heartburn and GERD.

Anti-aging

Due to its high vitamin C content, Indian gooseberry may have some promising anti-aging benefits.?Vitamin C?is an antioxidant that can help prevent cellular damage, which may help slow your body’s natural aging process.

Some anti-aging benefits of Indian gooseberry include:

• Skin.?In addition to its antioxidant activity, Indian gooseberry may help prevent the breakdown of collagen, which forms the firm but flexible protein matrix in your skin and soft tissues.
• Hair.?Indian gooseberry extract is commonly used in Thailand to promote hair growth, and some evidence shows that it may inhibit an enzyme that contributes to hair loss.
• Vision.?In test-tube studies, Indian gooseberry extract protected against age-related macular degeneration (AMD) by improving the mitochondrial health of eye cells.

Cancer

In test-tube and animal studies, Indian gooseberry extracts have killed certain types of cancer cells, including breast, cervical, ovarian, and lung cancers.

Additionally, Indian gooseberry extracts may play a role in cancer prevention due to their?antioxidant?activity. It appears that Indian gooseberry may also help prevent cell mutations that lead to tumor growth and cancer development.

It’s thought that the many phytochemicals, such as tannins and flavonoids, in Indian gooseberries play a role in cancer prevention, along with its vitamin C and antioxidant content.

However, no research on Indian gooseberry and cancer has been conducted in humans, so this is far from a confirmed benefit. If you have cancer, be sure to follow the advice and recommendations of your healthcare team.

Heart health

One of the most common uses of Indian gooseberry is to promote?heart health. There are many ways in which Indian gooseberry may decrease your risk of heart disease, including:

• Antioxidant effects.?Indian gooseberry extracts may protect against oxidative damage that’s associated with heart injury. This has been noted in several animal studies.
• Regulates endothelial function.?A study in people with type 2 diabetes found taking 1,000 mg of Indian gooseberry daily improved endothelial function to the same extent as the drug atorvastatin.
• Anti-inflammatory effects.?Human studies have noted that Indian gooseberry can significantly reduce inflammation, which is considered a key factor in the development of heart disease.
• Normalizes blood fat levels.?Human studies have observed improved blood fat profiles after supplementing with Indian gooseberry, including lower triglyceride and total and LDL (bad) cholesterol, as well as increased HDL (good) cholesterol.
• Reduces blood pressure.?Indian gooseberry may help reduce high blood pressure levels by acting as a vasodilator, or by widening the blood vessels. High blood pressure is a risk factor for heart disease.
• Anti-platelet effects.?Finally, supplementing with Indian gooseberry may help prevent the formation of blood clots, which may cause a heart attack or stroke if they block an artery.

Still, although some human studies have been conducted, more research is needed before Indian gooseberry can be claimed to be an effective heart health supplement.

Blood sugar levels

In animal studies, Indian gooseberry has been shown to help?lower blood sugar levels.

These effects have also been noted in a small study in 32 people, in which taking 1–3 grams of Indian gooseberry powder daily for 21 days significantly decreased fasting and post-meal blood sugar levels, compared with a control group.

Given these blood-sugar-lowering effects, Indian gooseberry may play a role in preventing and treating type 2 diabetes. Nevertheless, more high-quality human studies are needed.

Liver damage

In rat studies, Indian gooseberry extract protected against?liver damage?caused by either a high fat diet or N-nitrosodiethylamine, a substance that’s toxic to the liver. This is likely due to its anti-inflammatory and antioxidant activity.

However, this effect hasn’t yet been investigated in humans.

Immune health

Finally, Indian gooseberry may have some?immune-strengthening effects?due to its vitamin C content. A single Indian gooseberry contains approximately 600–800% of the Daily Value (DV) for this vitamin.

Vitamin C can optimize immune health in several ways. It’s an antioxidant, so it works to decrease cellular damage and inflammation.

While short-term inflammation is a normal and healthy immune response, chronic inflammation is an ongoing immune response that can promote poor health.

Chronic inflammation?is associated with an increased risk of developing conditions like type 2 diabetes, heart disease, or autoimmune disorders.

What’s more, vitamin C may help bolster your immune system by promoting the proliferation of phagocytes, which are specialized immune cells that help swallow up harmful invaders.

It may also help your body develop protective antibodies against perceived threats.