What is Amla (Indian Gooseberry)?

Amla [Emblica officinalis, or emblic myrobalan], is called amalaki in Sanskrit. It is extensively used as a rejuvenator in Ayurveda. It is also used widely in combination with other two [chebulic and belleric] myrobalans or fruit-bearing plant species as triphala. Amla is the key ingredient in the popular Ayurvedic recipe, Chyavanaprasha.

More than anything, the Indian Gooseberry may be called as “King of Rasayana” [rejuvenation], owing to its multiple health benefits.

Amla or Indian gooseberry in Ayurveda

Ayurveda describes Amla as a cooling, astringent, digestive, laxative, stomachic, and aphrodisiac medicine. It also has anti-pyretic (fever reducing), anti-inflammatory and diuretic properties. Due to its numerous therapeutic effects on various organs and systems, research has found it to be useful in problems ranging from chest diseases such as cough, asthma, and bronchitis, digestive ailments like dyspepsia, hyperacidity and ulcers and anemia, jaundice, diabetes, bleeding conditions, eye diseases, allergies and other skin problems, and gynecological problems.

10 Science-Backed Amla Benefits

Let’s look at the amazing health benefits of amla that make it a super food.

1. Amla for Digestion

Indian gooseberry strengthens absorption and assimilation of food. It improves digestion and stimulates our taste buds to relish food better. It can be used by everyone without fear of gastric irritation, or increased acidity. You can also also use it to ease “too much heat” in the body. It aids in better absorption and assimilation of iron from the gut. It also acts as a laxative in large doses due to its high fiber content.

Amla is best used as an ingredient in our diet regularly. It can be used as an alternative to tamarind, lemon or such other fruits to add flavour to food. Amla can be used as dry powder, fresh juice; or for dressing, by grating it coarse, or fine. It can also be used to prepare chutneys [paste] to be used as an adjuvant in our meals. It can be preserved for a long time in sugar syrup or as pickle and used regularly.

2. Amla Is High in Vitamin C

One of the many nutritional benefits of amla is its rich natural Vitamin C content. It contains 20 times more vitamin C than an orange. Even when it is dried, or baked, it contains tannins, which prevent loss of vitamin C. Vitamin C, an anti-oxidant, fights free radicals, which cause many chronic and grave diseases like arthritis, high blood pressure, heart problems, Alzheimer’s, cancer, and so on. Vitamin C is also required for our body’s natural defenses and healing mechanisms.

3. Amla for Hair Growth and Skin Health

Amla boosts absorption of calcium. Thus, it helps in the formation, maintenance, and repair of bones, teeth, nails and hair. It also helps maintain youthful hair colour and retards premature greying. In addition, it supports the strength of the hair follicles. This translates to less thinning of hair with age.

Amla’s vitamin C content is 20 times higher than oranges, making it essential for collagen synthesis. This directly impacts hair follicle strength and skin elasticity. The fruit’s antioxidants prevent premature graying by protecting melanin production.

Hair Benefits:

• Strengthens hair follicles and reduces breakage
• Prevents premature graying through melanin protection
• Improves scalp circulation and nutrient delivery
• Reduces DHT (dihydrotestosterone) that causes hair loss

Topical Application: Fresh amla juice applied to scalp twice weekly shows results within 6-8 weeks. Mix with coconut oil for enhanced absorption. The pulp can be used as a natural hair mask.

Skin Benefits: Amla’s vitamin C boosts collagen production, reducing fine lines and improving skin texture. Its anti-inflammatory properties help with acne and skin irritation.

4. Amla Enhances Protein Synthesis

The Indian gooseberry enhances protein synthesis by means of which bodily tissues, especially the muscles, are strengthened and toned up. It is, therefore, very useful to athletes and those who exercise regularly for maintaining muscular health and eliminating toxic products, the result of muscle activity.

5. Indian Gooseberry Reduces Bad Cholesterol

Amla is useful in reducing LDL [“bad”] cholesterol and thus preventing arterial blockages that may cause heart attack or stroke. In one study, treatment with amla produced significant reduction of LDL, triglyceride and VLDL; it also helped increase in HDL levels.

6. It Eases Chest Congestion

When it is consumed in its natural form, as raw fruit or dry powder, amla can reduce chest congestion and facilitate the removal of sputum from the respiratory tract. It can soothe and heal inflamed airways and thus, is useful in cough, bronchitis, and other problems of the respiratory system.

7. Amla is an Excellent Brain and Nerve tonic

Amla is also known to act as a very good brain and nerve tonic. It improves memory, tolerance, and nervous function.

8. Amla Boosts Immunity

Exposure to chemicals and consumption of chemically-treated food or drinks results in the accumulation of toxins in body tissues. This affects the functioning of the liver. One of the important benefits of Amla is that it helps in elimination of toxins and strengthens the liver in the process. Regular consumption of amla results in an efficient defense system in the body against harmful substances.

9. It Can Be Used as a Diuretic

The fresh juice of Indian gooseberry acts as a diuretic; it also normalizes acidic urine. It is helpful in burning urination and urinary infections.

10. Amla May Aid Treatment and Prevention of Cancers

Consuming amla may aid treatment and prevention of cancer. This is perhaps among the most critical benefits of amla. Due to its adaptogenic [balancing effect on your body’s systems] and rejuvenating properties, the Indian gooseberry is known to be beneficial during the chemotherapy and radiotherapy treatments.

How to Use Amla for 7 Common Ailments

1. Dry Cough

Take half tsp amla powder mixed with a little ghee [liquefy the ghee]. Take frequently.

2. Piles

Take wild amla juice, or amla powder, with cream top of yoghurt, twice a day.

3. White vaginal discharge [leucorrhoea]

Take 1gm amla powder with one tsp honey and one tsp crystal sugar mixed together, thrice a day.

4. Internal bleeding [Rakta Pitta]

Wild amla 1gm, with 1tsp honey, thrice a day.

5. Hiccups

Wild amla powder with black pepper. 1gm amla powder, with 3-4 pinches of pepper.

6. Slow and burning urination

Amla juice, half cup [approx 30ml], twice a day. This should be supplemented with extra fluid intake and/or liquid diet.

7. Amla for Diabetes Management

Research shows amla’s chromium content helps regulate blood sugar levels. The fruit’s polyphenols improve insulin sensitivity and glucose metabolism. In diabetic patients, amla juice reduces fasting blood glucose and HbA1c levels significantly.

Diabetic Protocol:

• Fresh amla juice: 30ml twice daily before meals
• Amla powder: 1 teaspoon with turmeric powder, twice daily
• Combined with bitter gourd or fenugreek for enhanced effect

Amla works by slowing carbohydrate absorption and enhancing pancreatic beta-cell function. Regular consumption helps prevent diabetic complications like neuropathy and retinopathy due to its antioxidant properties.

When to Consult an Ayurvedic Physician

Despite its supreme safety and therapeutic value, I recommend that you consult an expert in Ayurveda or herbal medicine for a more specific and individualized prescription to suit your needs—especially if you have medical, or surgical, concerns.

How to Add Amla to Your Diet

In India, amla is available at most local fruit sellers during its season from October to January. You can buy fresh fruits and make a murabba [sugar syrup preparation] with grated or whole fruits. You could also make a pickle that is tangy and spicy. In case you prefer a drink, you can choose Amlana, which is a cool appetizer, or an amla-ginger punch.

You can easily find ready-to-eat packaged Amla in a number of stores. Normally, these are local brands. Amla is available in different form: dehydrated, powder, tablet, packaged juice, pickles, chutney or candy; any of these are a good bet for trial.

You could even start off on Triphala or Chyawanprash both of which contain amla as a major ingredient.

Amla Dosage and Safety Guidelines

Daily Recommended Amounts:

• Fresh amla: 1-2 medium fruits
• Amla juice: 30-60ml
• Amla powder: 1-2 teaspoons
• Amla tablets: Follow manufacturer’s instructions

Age-Specific Guidelines:

• Children (5-12 years): Half adult dose
• Adolescents (13-18 years): Adult dose
• Elderly (65+): Start with half dose, increase gradually

Optimal Timing: Take amla on empty stomach for maximum absorption. If gastric irritation occurs, consume with meals or mix with honey.

Precautions:

• Avoid during acute diarrhea
• Reduce dose if experiencing loose stools
• Consult physician if taking blood-thinning medications
• Pregnant women should limit intake to 1 fruit daily

Side Effects and Precautions

Amla is generally safe but can cause mild side effects in sensitive individuals.

Common Side Effects:

• Loose stools (due to high fiber content)
• Gastric irritation in sensitive stomachs
• Skin dryness with excessive topical use

Drug Interactions:

• Anticoagulants: Amla may enhance blood-thinning effects
• Diabetes medications: Monitor blood sugar levels closely
• Iron supplements: Amla enhances iron absorption

Contraindications:

• Active peptic ulcers
• Severe kidney stones
• Hyperacidity with gastric bleeding

Pregnancy and Breastfeeding: Safe in food amounts. Limit to 1 fresh fruit daily during pregnancy. Consult healthcare provider for therapeutic doses.

Frequently Asked Questions

Q: How much amla should I eat daily for maximum benefits? A: For general health, 1-2 fresh amla fruits or 30-60ml of fresh juice daily. For specific conditions, consult an Ayurvedic practitioner for personalized dosage.

Q: Is amla juice better than eating fresh amla? A: Fresh amla provides fiber benefits, while juice offers concentrated nutrients. Both are effective. Choose based on convenience and digestive tolerance.

Q: Can amla reverse gray hair? A: Amla slows premature graying by protecting melanin production. It cannot reverse existing gray hair but prevents further graying when used consistently.

Q: What are the side effects of eating too much amla? A: Excessive consumption can cause loose stools, gastric irritation, and dehydration. Stick to recommended daily amounts.

Q: When is the best time to eat amla? A: Empty stomach in the morning for maximum absorption. If you experience gastric irritation, consume with meals or mix with honey.

Q: Can diabetics eat amla daily? A: Yes, amla helps regulate blood sugar. Diabetics should monitor glucose levels when starting amla supplementation and consult their physician.

Q: Does amla help with weight loss? A: Amla’s fiber content and metabolism-boosting properties may support weight management. However, it’s not a standalone weight loss solution.

Q: Can I give amla to children? A: Yes, children above 5 years can consume half the adult dose. Start with small amounts and increase gradually.

Q: How long does it take to see results from amla? A: General health benefits appear within 2-4 weeks. Hair and skin improvements typically take 6-8 weeks of consistent use.

Q: Can I take amla with other supplements? A: Generally safe, but amla enhances iron absorption and may interact with blood thinners. Consult healthcare provider for specific combinations.

Q: Is dried amla as effective as fresh amla? A: Fresh amla has higher water content and enzymes. Dried amla retains most nutrients but may have reduced vitamin C. Both are beneficial.

Q: Should I eat amla during fever? A: Amla’s cooling properties make it suitable during fever. However, avoid during acute diarrhea or severe gastric conditions.

Last updated on 15^th July 2025

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This article is an in-depth, evidence based, exhaustive guide on Apple Cider Vinegar. If you’re in a hurry, you can skip to the relevant section by clicking below.
Here’s what we shall explore:

• History Of ACV
• What is ACV
• 10 ‘Real’ Benefits of ACV
• Possible Myths and Fallacies
• How to consume

History of ACV

Legend has it that Hippocrates, the greek father of medicine, treated many of his patients using Apple Cider Vinegar or ACV. He used this folk remedy to treat various conditions ranging from bad breath, sore throat, ulcers to even ‘fractures’.

The presence of ACV has also been traced back to Egyptian urns as old as 3000 BC! Greeks and Romans supposedly used ACV for flavouring food like salad dressings. It was also used to fend off certain diseases, as a body deodorant and a healing tonic.

Surprising uses for apple cider vinegar, huh?

But all of the above uses do not have sufficient evidence to support them. So let’s look at something more evidence based.

In the beginning there were…

Apples!

Apples were first grown in Egypt on the banks of the Nile River around 1300 BC. After this they spread throughout Africa and Europe. And then, through trade, to the rest of the world.

Until recently, apples were not widely used for eating—the ancients considered them too “sour”. Apples were instead used to make juice. They would be juiced and consumed immediately as they had a low shelf life.

But by 55BC, when the Romans arrived in England, apple juice was an old story. Apple Cider was now a popular drink with the masses. This can be found in the literature of the time.

So what is Cider?

Apple Cider is fermented apple juice. It’s an alcoholic beverage widely consumed in all of Europe and the USA.

Apple juice is left to ferment in barrels. The natural sugars in carbohydrates of fruits like apple get broken down by yeast and bacteria and turned into ethanol (alcohol).

Thus is born Apple Cider.

So what’s the difference between Apple Cider and Apple Cider Vinegar?

Apple Cider is an alcoholic beverage containing ethanol.When Apple Cider goes through a second round of fermentation, the ethanol gets converted into acetic acid, thus forming Apple Cider Vinegar.

Vinegar is an old fermentation process. The first traces of vinegar go back to almost 5000 BC in ancient Babylonia.

This indicates that the ancient cultures of Egypt, Babylon, Greece and Rome might have used ACV for its health benefits, antibacterial properties, preservative abilities…the list goes on.

Somewhere through the course of time, ACV was lost. And with it were lost the whole host of health benefits that it offers. But In recent times ACV has resurfaced and this ancient food is now being used for the many benefits it provides.

What is ACV?

As we have already established, ACV is formed when Apple Juice is fermented into Apple Cider, then fermented again to form ACV.

Let’s try to breakdown ACV further into its nutritional components.

Scientific evidence shows more or less negligible nutritional value of ACV. But that doesn’t mean it has no value at all.

ACV is diluted acetic acid. Acetic acid helps induce a higher absorption from the food consumed. This plays a significant role in its “magical” health benefits. Its capability to aid absorption is a gold mine on its own.

Like any other vinegar, ACV is approximately 5% acid. Therefore, drinking apple cider vinegar in large proportions can actually be harmful. All one needs is about a teaspoon of Apple Cider Vinegar to get all the benefits associated with it.

Now that we know the formation and constituents of ACV, let’s look at its health benefits. We will also debunk some myths which have been doing the rounds, so that you don’t harm yourself.

The Benefits of Apple Cider Vinegar

Anti-allergen

Allergies occur when a stimulant causes irritation to the system. Common colds, pollen and weather changes are examples of common stimulants. When this happens, the body produces histamine to combat the alien particles/sensations. The release of histamine helps but the effects of histamine on the body and the mind can hurt. Rashes, fever and swollen airways are too much to handle. In such a situation, a spoon of ACV with warm water may provide relief. ACV is a natural antihistamine which helps to slow down the production of histamines and quells the symptoms of allergy.

Arthritis Pain

Many on the internet claim that ACV cures arthritis—they’re mistaken. Arthritis is a condition which needs to be treated holistically and ACV can, at best, play its part by ‘aiding’ your pain relief efforts.

Calcium buildup in joints causes stiffness and pain. ACV contains potassium, which helps prevent this buildup. Accumulation of toxins is yet another cause of arthritis. The pectin in ACV helps remove the toxins from the body. A spoonful of Apple Cider Vinegar in a glass of water can help ease arthritis over time.

Diabetes Control

ACV has been found especially effective in controlling blood sugar levels and type-2 diabetes. Type-2 diabetes is characterised by insulin resistance. Studies have shown that taking ACV along with a high carbohydrate meal showed reduced spikes in blood sugar post the meal. This can also be used for pre-diabetics who are suffering from only High Blood Sugar levels. A separate study also found that consumption of ACV with a ‘cheese snack’ for dinner, reduced blood sugar levels the following morning. Thus it also helps to reduce fasting blood sugar levels.

Weight Loss

No, ACV does not ‘burn fat’ or ‘increase metabolism’, as many articles claim. Remember, when it comes to losing weight, there are no shortcuts—you need to change your lifestyle. But ACV can certainly support your efforts. Research shows that ACV intake reduces body weight, body fat mass, and serum triglyceride levels.

A spoonful of ACV with a cup of water just before meals can help you reach satiety earlier and keep you feeling full for longer.

Sore and Itchy throat

Germs cannot survive in an acidic environment. ACV being 5% acid can provide some respite when we have an itchy throat. A tablespoon of ACV mixed in warm water can be used for gargling. This can be repeated 2–3 times a day. Avoid taking ACV directly for it is too acidic and can irritate the throat.

Skin Care

Dermatologist Dr. Marie Jhin says it can be used for drying out pimples. She also gives a thumbs up to ACV as a home remedy for insect bites thanks to its acid content.

Dandruff

The acid content of ACV is supposed to stimulate the shedding of dead skin cells on the scalp. It also has antifungal characteristics that can keep your scalp healthy. Always dilute it in water before applying on scalp.

Body Odour

Applying ACV is a nifty solution to shun body odour. There are several causes of body odour from an underlying health condition to consumption of certain kinds of foods. ACV does not prevent the body odour but only acts as a natural and healthier substitute for a deodorant. It also provides an acidic barrier for the skin that helps to keep bacteria and germs at bay. If you have a serious issue with body odour, consult a qualified dermatologist.

Bad Breath

Bad breath, like bad body odour, could indicate an underlying condition. Improper food habits, indigestion and poor oral care/hygiene are the most obvious causes of bad breath. Gargling with a mixture of ACV and water can help reduce bad breath. Do not gargle with undiluted ACV as it can damage your teeth. Half a spoon of ACV in a glass of water is sufficient to kill odour causing bacteria.

Improved Nutrition

ACV has been known to aid absorption of nutrients from other foods. That means, consuming ACV makes other foods more nutritionally effective.

The Possible Myths

The above mentioned benefits are ones that are evidence based, backed by expert. But there are also other benefits doing rounds of the internet. These benefits are have not yet been conclusively established by research. Hence it’s wise to not take them at face value.

Here is a list of unverified benefits associated with Apple Cider Vinegar:

• Prevents/cures cancer
• Causes ‘instant’ weight loss
• Makes teeth healthy
• Cures varicose veins
• Whitens teeth
• Cures insomnia
• Cures baldness

Dosage and How to consume

In almost all scenarios, where ACV is applied to the body or consumed, it’s never used without dilution. Because of its acidic nature, it’s always diluted with water/honey.

The dosage is always about 2-3 [5ml-30ml] teaspoons per 200ml and no more.

It can also be consumed in foods like salad dressing. The best option is to use an organic, unfiltered version!

We’d like to conclude by saying Apple Cider Vinegar is not a “magic” food. It’s not a cure-all solution. But there is no doubt that it is a great addition to one’s diet and has some great benefits 🙂

If you enjoyed this article, share it immediately with your loved ones!

The post Apple Cider Vinegar [The Ultimate Guide] appeared first on Complete Wellbeing.

Succulent blueberries are generally eaten raw, but they can also be consumed in the form of puree, extract, concentrated powder and tea. They are popular ingredients in jams and jellies, and are also used to add flavour to salads and various baked goods, like muffins and donuts.

Health benefits of blueberries

Blueberries have received special accolades due to their unique health benefits. Studies have shown that blueberry consumption strengthens the blood sugar regulatory system, nervous system and digestive tract. Here are a few reasons to include blueberries in your everyday diet.

• Anti-cancer properties: As mentioned above, blueberries are rich in antioxidants, which work to neutralise free radicals linked to the development of certain chronic diseases including many types of cancer. The folate content in blueberries can help prevent the formation of cancer cells due to DNA mutations.
• Blood sugar benefits: Even though these tiny berries are not particularly low in terms of their glycaemic index, studies have shown that they favourably impact blood sugar regulation by improving insulin sensitivity in people who suffer from obesity and diabetes.
• Heart health: Research suggests that regular consumption of blueberries improves cardiovascular health.
• Reduces blood pressure: In a study published in the Journal of the Academy of Nutrition and Dietetics, regular intake of blueberries was shown to reduce hypertension.
• Cognitive benefits: According to studies, blueberries boost brain health and memory. Regular consumption of these berries can cause delay in the development of Alzheimer’s disease. Researchers have also found that age-associated memory loss can be prevented and reversed with blueberry juice.
• Eye health: Blueberries protect the retina of the eye from damage caused by sunlight. Being high in vitamin C, they reduce intraocular pressure, decreasing the chances of developing glaucoma.
• Bone health: Blueberries contain calcium, magnesium, manganese, zinc, iron, phosphorous and vitamin K. Each of these is a component of our bones. Adequate intake of these minerals and vitamins contributes to building and maintaining bone structure and strength. Iron and zinc fulfill crucial roles in maintaining the strength and elasticity of bones and joints. Low intakes of vitamin K have been linked to a higher risk of bone fracture. However, adequate vitamin K intake improves calcium absorption and may reduce calcium loss. [Source: Medical News Today]
• Urinary tract health: Blueberries prevent bacteria from sticking to the walls of the urinary tract. Drinking unsweetened blueberry juice on a regular basis ensures urinary tract health.

So remember to include blueberries in your shopping list and make sure you and your family have them as often as possible.

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Matcha, mint and aloe pulp smoothie

Serves 1

Ingredients

• ¾ cup almond milk
• 1 frozen banana
• 10 mint leaves
• ¾ cup pineapple, chopped
• 2 tsp hemp oil
• 1 tbsp aloe vera juice
• 1 tsp matcha [green tea] powder
• Ice

Preparation method

1. Add the almond milk, frozen banana, mint leaves, pineapple, hemp oil, aloe vera juice, matcha powder and ice in a blender and blend till smooth.
2. Serve chilled.

This was first published in the March 2015 issue of Complete Wellbeing.

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