Amla Benefits, Uses, Juice, Side Effects and Dosage

• Amla is a very good source of vitamin C, in fact, it is one of the highest natural sources of this vitamin, and the best part is, that the tannins (a kind of natural compound) in amla keep all its vitamin C stable even after cooking or processing the fruit.
• Amla fruit is a rich source of minerals like calcium, phosphorus, and Iron which help in maintaining healthy bones and teeth.
• The carotene and vitamin A present in amla are extremely beneficial for eyesight and hair growth.
• It also contains vitamin E, which has anti-ageing and antioxidant qualities and vitamin B complex, which is essential in various functions of the body.
• The high fiber content of amla makes it an excellent agent for the proper functioning and well being of our gastrointestinal tract.

Amla is known as one of the best plant sources of antioxidants and its detoxifying properties make it a perfect liver tonic. Regular consumption of amla in any form doesn’t only remove all the toxins from the body but its rejuvenating and nutritive properties helps strengthen a lot of body organs, including the formation of red blood cells and haemoglobin by spleen, strengthening of the heart and the immune system. And that is not all. There are a lot of minerals and vitamins present in amla, which make it highly potent for the overall healthy functioning of the body. Let's explore some of the health benefits of amla.

• Rich source of vitamin C: Amla is one of the richest sources of vitamin C. Since our body can't make this vitamin, it is important to obtain it from an outside source. Adequate vitamin C protects the body from deficiency diseases such as scurvy which causes darkened and bleeding gums.
• Improves eyesight: Amla contains vitamin A and beta carotenoids, both these nutrients are responsible for maintaining eye health and preserving vision. Vitamin C present in amla also assists in strengthening eye muscles and keeping age-related eye disorders at bay.
• Promotes weight loss: Amla can be an excellent weight loss promoter. It improves digestion and elimination of toxic waste from your body, assuring a better metabolism. Amla fruit fibre keeps you from overeating and increases cholesterol elimination, melting fat stores in your body.
• Regularises bowel movements: Amla has a good amount of fibre which bulks up food in intestines and helps regularise bowel movements. Also, its cooling effect on body alleviates the occasional burning sensation in stomach for people with warm body constituencies.
• Boosts immunity: Did you know amla can improve your immunity? It contains ample amounts of vitamin C and antioxidants, which has been scientifically proven to be useful in stimulating various immune system cells. 
• Purifies blood: Amla is a proven detoxifying agent. It removes impurities and excess free radicals from your blood while at the same time providing nourishment to your blood cells. Together, these properties increase the oxygen carrying capacity of blood cells, leading to improved health.
• Lowers cholesterol levels: Studies indicate that amla consumption reduces cholesterol accumulation in body and improves liver function, thereby preventing fatty liver disease. Also, it contains the mineral chromium which inhibits plaque deposition in arteries and reduces heart attack risk.
• Defies ageing: Amla contains an arsenal of antioxidants to fight free radical damage, one of the primary causes of premature ageing. Regular consumption of amla juice is claimed to slow down ageing process and keep wrinkles and fine lines at bay.
• Provides longer and shinier hair: Ayurvedic doctors suggest that amla and coconut oil mask nourishes your hair and prevent hair loss and amla antioxidants prevent premature hair greying. It has also been evidenced that 5 alpha reductase present in amla prevents hair fall and baldness in men.
• Preserves bones and teeth: Amla has dual benefits for your bones. Research studies suggest that it provides calcium to your bones, which is essential for maintaining bone structure while at the same time preventing bone loss by inhibiting osteoclast function.
• Soothes sore throat: Amla, when taken with ginger is traditionally used as a remedy for sore throat. It is believed that this is due to the immunostimulating and nourishing properties of this fruit, which helps fight infection and strengthen throat muscles. facilitating the expulsion of pathogen and quick recovery.

Amla tree bears fruits in the autumn season. The unripe berries are greenish-yellow, which on ripening turn to a distinct brownish-gold. The fruit can be consumed raw but the berries are sour in taste and not to the liking of everybody’s taste buds.

Fortunately, a variety of amla products are commercially available in the market, but you are highly recommended to check for the quality of any product that you buy as some of them have a high amount of added sugars and flavors which might do more harm than good.

The most common forms that you can buy amla include fresh and dry fruit, amla murabba, candies, powder, tablets and capsules, amla juice, chutney, jam, and oils. It is also one of the major components in Triphala and Chyawanprash (two common ayurvedic preparations). However, if you have a knack for cooking and love natural home remedies, you can cook up some recipes from scratch at home. Isn't that perfect!

Let us look into three easy and beneficial ways to use amla :

• Amla juice - 
  To make amla juice, separate the seeds from some gooseberries and grind them in a mixer to obtain a fine paste. Add some water (as per your taste and thickness required) to the mixer and grind again. Strain and put it in a jug. You can also add black pepper, ginger or cilantro for taste. Chefs suggest that fresh amla juice stays in the fridge for about a week without any added preservatives. But you are recommended to check for flavour or any slimy growth to confirm freshness. Sodium lactate a known preservative can be safely used to preserve the juice up to one month.
   
• Amla chutney -
  Making amla chutney is very similar to making amla juice. After you remove seeds from the berries, put them into the grinder and add ginger, salt to taste and cilantro in it. Grind it to form a paste and put it into a jar. Cover it with some oil to keep it preserved and keep it in the fridge. Amla chutney lasts for about a month in the fridge.
   
• Amla oil -
  Amla oil can be easily made at home by putting the whole amla in a container/jar full of coconut oil and then letting it sit in the sun for about a week. Put enough amla so it almost fills the jar while the oil fills it to the brim. Shake the jar after 4-5 days and check for any slimy or fungus growth. Wash and dry the jar before putting the oil in it. Similarly, the amla should be properly washed and dried to remove any dust or bacteria present on its surface. Both amla powder and dried amla can be used for making oil. After the desired time, you can strain the oil to separate amla or keep using the oil from the top. As long as the fruit is releasing its nutrients and oils the oil will keep strengthening.

Alternatively, you can mix amla juice in coconut oil and heat it at low for a few minutes to let the two liquids mix. Take it off the heat after a minute or so and apply it directly on the skin or scalp.

While amla fruit can be consumed raw, amla powder is the most common and easiest ways of taking amla. Generally, a dosage of one tbsp per day is suggested on an empty stomach. Some ayurvedic doctor recommend taking amla after every meal instead. It is said that taking amla after meals help digest the food better. Amla can be mixed in honey or taken with ginger to soothe a sore throat. Amla oil is very good for hair growth and to stop premature greying of hairs. Amla oil can be mixed in shikakai or almond oil to make it more beneficial for hairs.

However, the right dosage of amla varies depending on the age, sex and health conditions of the individual. The environmental factors also play a role in the dosage and consumption of this fruit. So, its preferable to consult an ayurveda doctor before taking amla as a remedy.

• Consuming amla in high amounts can increase constipation in spite of helping with it and not consuming enough water would have even more adverse effects on the stomach health because a lack of water would make the fiber in amla to harden and choke the intestines.
• It is not advisable to take amla if you already have a sensitivity to vitamin C rich foods.
• If you normally have low blood glucose levels or are on prescribed medicine for diabetes it is better to check with your doctor before consuming amla in any form as it is a natural hypoglycemic (reduces blood sugar level) and can interfere with the action of the medicine.
• Regular consumption of amla with less than normal water intake can affect your health adversely as amla is a natural diuretic which means it makes your body lose water rapidly. So, if you are adding amla in your diet it is preferable to keep your body well hydrated.
• There is no evidence of the effects of amla on pregnant women so far. Thus, if you are pregnant, it is suggested to take doctors advice before taking amla in your daily routine.
• The natural cooling effect of amla makes it unsuitable for consumption for people suffering from common cold.