Health Benefits of Indian Gooseberry or Amla

The health benefits of Indian Gooseberry, also known as Amla, can be partially attributed to its high vitamin-C content. Amla enhances food absorption, balances stomach acid, fortifies the liver, nourishes the brain and mental functioning, supports the heart, strengthens the lungs, regulates elimination of free radicals, enhances fertility, helps the urinary system, increases skin health, promotes healthier hair, acts as a body coolant, flushes out toxins, increases vitality, strengthens eyes, improves muscle tone and, acts as an antioxidant.

The Indian Gooseberry belongs to the Euphorbiaceae family. This fruit ripens in the autumn in wet, forested, hilly areas on the Indian subcontinent. In India it is considered a sacred tree. The fruit is very nourishing, but it tastes sour. Both dried and fresh fruits can be consumed for their health benefits.

It provides remedies for many diseases, so it is widely used in Ayurvedic treatment. Gooseberry is very rich in Vitamin C, and contains many minerals and vitamins like Calcium, Phosphorus, Iron, Carotene and Vitamin B Complex. Amla is also a powerful antioxidant agent.

Many health problems are caused by oxidative damage (when body cells use oxygen, they produce by-products called free radicals that can cause damage). Antioxidant agents prevent and repair these damages. Vitamin-C is a good antioxidant agent, which makes gooseberries a powerful tool against a variety of conditions, including various types of cancer.

Health Benefits of Amla

The health benefits of amla include the following:

Hair care: Amla is used in many hair tonics because it enriches hair growth and hair pigmentation. It strengthens the roots of hair, maintains color, and improves luster. Eating fresh gooseberry or applying its paste on hair roots improves hair growth and color. Amla oil is very popular in India because it has been shown to reduce the chances of hair loss and baldness. This quality is due to the carotene content of Amla, as well as its iron content and general antioxidant capacity, which reduces hair loss by not allowing free radicals to damage hair follicles or impact the hormones that can cause premature hair loss.

Eye Care: Drinking Gooseberry juice with honey is good for improving eyesight, and studies have shown it to improve nearsightedness and cataracts, while reducing intra-ocular tension. This is mainly due to its impressive content of carotene, which have long been known for their powerful effect on vision-related conditions, including those that stem from free radical activity. Vitamin A and carotenes reduce macular degeneration, night blindness, and strengthen your vision before the age-related degeneration from free radicals can occur!

Calcium Absorption: One of the less discussed benefits of Amla is how it helps the body absorb calcium in a positive way. Calcium is an essential component of our bones, teeth, and nails, and also ensures that we have beautiful lustrous hair. So, eating a vitamin C-rich fruit like Indian gooseberries is a great way to keep your body looking and feeling great!

Metabolic Activity: Eating foods that are high in protein is one of the most important ways to stay healthy, since proteins are an essential part of our body’s metabolic activities. Our enzymes can breakdown plant proteins into amino acids and reassemble them into usable proteins for our body. Protein is necessary for cellular growth, muscle development, organ health, and a wide range of other metabolic activities that we need to remain healthy and happy!

Menstrual Cramps: Some of the minerals and vitamins in Alma combine to make it very useful in the treatment of menstrual cramps. Since it takes a while for the necessary elements to accrue in the body, it is better to consume Alma on a regular basis so it is always in the system and menstrual cramps can be prevented every month for women.

Diabetes: Gooseberry contains chromium, which has a therapeutic value for diabetic patients. Indian Gooseberry stimulates the isolated group of cells that secrete the hormone insulin, thereby reducing blood sugar in diabetic patients and keeping their body balanced and healthy. When blood sugar is reduced, it means that glucose is also being used by the cells as functional energy, so the metabolism is stronger and you have more energy, without the plunges and spikes in blood sugar that are so dangerous for diabetic patients. Chromium also enhances the effect of betablockers, which are used for heart health, by reducing the LDL cholesterol content of the body.

Diuretic Activity: Besides being a fruit that is very high in water, Amla is also slightly diuretic in nature. This means that it increases the frequency and volume of urination. Urination helps our body eliminate unwanted toxins and excess levels of water, salts, and uric acid. Furthermore, it can help you lose weight, since up to 4% of urine is actually composed of fat. Therefore, a diuretic substance is always necessary for keeping our kidneys healthy, and also preventing urinary infections and uterine infections. Alma is a great way to do this!

Digestion: Alma is very high in fiber, like most fruits. Fiber adds bulk to the stool and helps food move through the bowels and keeps your bowel movements regular. This reduces the chances of constipation, and fiber can also bulk up loose stools and reduce diarrhea. Fiber also stimulates the secretion of gastric and digestive juices, so food is digested efficiently, nutrients are absorbed in an optimal way, and you feel lighter and healthier.

Reducing constipation can also help protect your from various gastrointestinal disorders, even colorectal cancer!

Heart Disease: As mentioned above, gooseberry strengthens the heart muscles, so the heart pumps blood smoothly throughout the body. By reducing excess cholesterol buildup, the chromium can reduce the chances of atherosclerosis, or plaque buildup in the vessels and arteries. This can reduce the chances of strokes and heart attacks. The iron content promotes the creation of new red blood cells, increasing circulation and the oxygenation of organs and cells to maximize growth and regeneration of tissue, while keeping the blood vessels and arteries clean.

gooseberryInfection: Due to its antibacterial and astringent attributes, Indian Gooseberries protect the body against infection and improves the body’s immune response. They are also a very good source of vitamin C, which is famous for its impressive antioxidant abilities and its stimulation of the immune system. It increases the white blood cell count in the body, which is the main line of defense for the immune system, since white blood cells attack and eliminate foreign toxins and substances in the bloodstream and throughout the body.

Diarrhea and Dysentery: Due to its strong cooling and laxative properties, Gooseberry is a useful component in remedies for diarrhea and dysentery. It provides great relief for gastric syndrome and hyperchlorhydria (burning sensation in the abdomen). As a laxative, it helps flush out any toxins or harmful substances you may have eaten that are causing your discomfort or illness, thereby eliminating it from your system so the healing process can begin, and cooling the burning and discomfort often felt when diarrhea occurs.

Improving Appetite: Consuming Gooseberry powder with butter and honey before a meal improves appetite. It also helps to balance nitrogen levels, thereby increasing weight in a healthy way.

Anti-Aging: Amla prevents health-related hyperlipidaemia by reducing the amount of free radicals in the body through its antioxidant qualities. Free radicals are associated with signs of aging like wrinkles and age spots.

The fresh fruit of gooseberries contains more than 80% water, protein, minerals, carbohydrates and fiber. It is also used as a remedy for fever, liver disorder, indigestion, anemia, urinary problems, respiratory problems, cerebral, gastric and cardiovascular illness. Gooseberry lowers cholesterol levels, increases red blood cell production, and strengthens teeth and nails.

In other words, consume Indian Gooseberry (Amla) as a fresh fruit, juice, or dried form to see a big improvement in your health!

What do you think?

  • P bhaskara sarma

    if one takes Amla juice mixed with honey ,it prevents and cures many diseases.I TAKE ONE CUP of AMLA juice everyday.Just cut one AMLA for one person,put it in a mixie,crush it,put in just 100 ml of water and add honey suitably.It is a wonderful drink.Try for a fortnight and tell me your reaction.

  • This is a very informative post

  • RVK

    मै़ जट अमला पगला दिवाना l

  • Jose
    • Dev jhugaroo

      It ia available in mauritius in supermarkets around 240 r’s for I litre….excellent

  • Disqus-sion

    The problem is you can only buy them fresh in India. Sold online are mostly dried or tea powder.

  • Edna

    I have Cataracts and macular degeneration is fresh better.And hair loss. I’ve just started using amla powder for my hair, amla powder and coconut oil

    • Sunil Mahanty

      FRESH AMLA PASTE is any time better for Hair, as it helps pigmentation.
      And Consuming it Fresh continuously could take care of your Cataracts also.

      • Edna

        Thank you for your response , I forgot about this post and was glad to see the response. Where can i purchase fresh amla , what type of store i live i Louisiana , thank you again.

      • Sunil Mahanty

        Come what may the Brand; there is no replacement for Fresh Amla.
        Tinned/packed products do not have much nutritional value. At the most you can have Dried Amla (to get some health benefits) which is readily available in India in all the Stores and should be available in Louisiana also.

        Fresh Amla should be available in any of the Fresh Vegetable Market, at your place of which I do not have much idea.

        The best time to consume Amla is first thing in the morning on an empty stomach; and the best combi is Clarified Butter (Indian Local Cow Ghee and not Jersey Cow, but nowadays its not available) and Honey.


      • Edna

        For now I have found frozen amla at the international market. I’ve checked with a few farmers market in New Orleans and they do not have fresh amla , but still searching..

  • habeba

    Can it help to even out skin tone caused by vitiligo?

  • Truth59

    I could easily eat the whole 3.5 oz crate in one sitting. The dried ones are definitely better than raisins.

  • Andrea

    1-2 amlas daily will give all the benefits??

  • melina nazareth

    I have High Blood Pressure, I read in an article that to mix 2 tsp of amla juice with one tsp of Honey and consume early in the morning. But Just wanted to know if fresh amla fruit, if eaten raw as it is, is good for blood pressure, or should I still take the juice of the amla and mix it with honey?

    • Krunal

      Only 1tsp of Amla powder OR 5ml daily is enough

      • Ricialove

        Is Amla powder as potent as the fresh fruit?

  • Fab Mirza

    How much Amla we should eat to get benifits/ Since it is citrus fruit or vegi might have effects with sinus problems. Pls any one advice.

    • Raj Debnath

      you can have 1-2 amlas daily…..You can either blend it and have the pulp or eat it as it is.

  • kiran224

    Hello Shushanka,

    Please check in your local market. You can also check for it online.

  • shushanka

    where can I order amla fruit from and the gooseberry juice

  • disqus_umWkNMqQIJ

    He is asking a question not being insulting.
    What type of iron can? Please explain.

  • Smart

    What kind of chromium is in it? chromium 6 or hexavalent is carcinogenic; like in the movie Erin brokovich–caused cancer and many other dx…big difference!

    • bird

      There is nothing carcinogenic in Amla.

  • Anjali Mehta

    Its nice maybe great I think it should be very useful.I will try it and please don mundel and marji you better not insult Amla well no benefit of teaching you two because some people can never understand anything.Like this – 2 bandar kaya jane adrak ka swad right.

  • Bell

    Is it OK to use a tablet form of Amla? I have not come across Amla fruit in the U.S. And have ordered tablets from Amazon. Also should one be consuming it seasonally or it is OK to use it all year long along with daily vitamins. I struggle with indigestion.

    • Lorraine Dean

      go to the indian stores and world food markets

    • Raj Debnath

      Amla won’t contribute to your indigestion problem coz it’s a citrus fruit. You can have it throughout the year. It’s better to have amla raw in order to get benefited, either blend it and have the pulp or eat it as it is. You can have the tablets but it won’t have the same natural properties that raw ones have.

    • Jotsna Huilgol

      You can use amla powder, it won’t lose its property even after drying, heating or boiling.

      • MoniiKa

        I have it , only in powder but a little concerned about intake…thanks for for your info I’ll have to check for recommendations (amount daily )do you take it yourself in power form?

    • bird

      Ginger for indigestion.

    • Vengateswara G

      Pls avoid tablets of any fruits.. Just consume the fruit fresh… only fresh fruits can provide its original benefits.. India has rich harvest in quality AMLA fruits..

      • Ricialove

        What about those of us in the U.S.?

      • Jamie Bark

        I’m in Wisconsin and my local garden center has bushes for sale this year.

    • meenakshin

      Hello do check the details on the amla tablet before use. About intake of amla you can have it all year long but do consult your health specialist.

  • hare krishna money

    Very happy to read the contents on Indian Gooseberry. Yesterday only I got it from a Sri Lankan Stores. Basically, I have acidity, less bone density, incontinence of urine in night, etc. Your article really gave me a solution to my problem naturally. Can Gooseberry good for gall bladder stone problem? Kidney stone or gall bladder stone what to do? Pl help me. Await ur reply
    hare krishna money canada


    im getting my alma from a vitamine co.,but i was told unless it a wild typr
    e im wasting my money?

    • bird

      it’s ok to take amla from vitamine co. Organic India is a very good brand.

    • Vengateswara G

      Consuming fresh amla fruit is extremely good.. Pls avoid tablets of any fruits.. Just consume the fruit fresh… only fresh fruits can provide its original benefits.. India has rich harvest in quality AMLA fruits..

  • Daniel

    I am trying to figure out which “gooseberry” has these benefits. Where I live (northeast Missouri – USA) we have a small, tart berry which is known as a gooseberry and grows on a bush with a five-lobed leaf. They are also known as “feverberry”, or “puckerberry” (because of the tartness). We use them in pies, jellies, jams, and the leaves can be used in teas. Their scientific name is “Ribes missouriense” and they are part of the Saxifrage Family.
    I see from this article that the plant referenced here is of the Euphorbiaceae family. I am not familiar with it but am very interested!

    • bird

      Indian gooseberry is different from European and American gooseberries. It’s the Indian gooseberry that has better health benefits.

    • Vengateswara G

      Pls avoid tablets of any fruits.. Just consume the fruit fresh… only fresh fruits can provide its original benefits.. India has rich harvest in quality AMLA fruits..

    • disqus_umWkNMqQIJ

      The European gooseberry is the classic gooseberry of cookery and and desserts. The American gooseberry is smaller, adapted to more demanding cultural conditions and more productive, but without much character and generally inferior for all purposes. As the European can be grown in all Californian conditions suited for the gooseberry culture, the American is not recommended. Market demand for American gooseberries is static, while appreciation for the true European berry is growing. Experimentation with European types is limited under California conditions, and many cultivars have been introduced in recent years. Only those with proven production are described. Growers in unsuitable climates, looking for a substitute for gooseberry, should consider the Jostaberry or Buffalo Currant (Ribes aureum). See CRFG Fruit Facts: Currants.

    • Sachin

      Hi Daniel,
      Well, this is commonly known as the Indian gooseberry. In India we commonly call it Amla.
      This is extract for you from Wiki- “Phyllanthus emblica, also known as emblic, emblic myrobalan, myrobalan, Indian gooseberry, Malacca tree, or amla from Sanskrit amalika, is a deciduous tree of the family Phyllanthaceae. It is known for its edible fruit of the same name.”

  • hare krishna money

    Indeed a very great and good opportunity for me to see your web site esp gooseberry. Now I am 76 and in Canada. In India we used to eat fresh gooseberry daily but here we do not get it regularly in Canada.
    Can gooseberry be used for patients suffering from incontinence of urine? Also people suffering from blood in stools or through anus? Pl guide us Thanks
    hare krishna money canada

    • JahanBismi

      I know this comment is a bit late but go to your local Indian store I grew up in Ottawa and my parents would always go to the Indian store to buy stuff for cooking (their Indian) at that store they had a box of gooseberries imported from India, I ate Indian gooseberries regularly, you should find them there.

  • Srikant Chatur

    I have read cancer cells thrive in acidic conditions . Is it then safe for cancer patients to take amla juice ?

    • bird

      I have heard of a person with pancreatic cancer taking triphala everyday, along with other herbs and lifestyle restrictions still living quite well 6 yrs after diagnosis. As always, consult your doctor.

    • Tariq Hossenbux

      I have also read that it has strong anti cancerous properties. Probably in part to its ellagic acid content.

    • disqus_umWkNMqQIJ

      If you read more you will see that it is good to prevent cancer and does help with acidity.

  • Shilpa

    It helped me to overcome alergy problem(sneezing, running nose, irritation in nose, itching in eyes) which I was struggling since years and taking Montek-LC tablet everyday(even a day miss, would lead me to a bad state). I found this Amla as a life saver for me. I took this Amla since 15 days and for the past 12 days not taken any tablets. Taking raw Amla one everyday. It is giving me miraculous results. This is the same result with 2 of my known people.

    • Sheenam Singla

      Shilpa, I need to speak to you. Please respond back

    • Sheenam Singla

      Even I have severe allergy. I have tried allopathy, homeopathy. But nothing works. I have sneezing and running nose problem when I get up in the morning. Could you please help me providing more details on how I can benefit out of it. And what all should avoid to overcome my allergy thing.

  • Srinivasan

    Very good article on Amla. I didn’t know that it has so much of health benefits. I have just bought an Amla juice bottle without sugar. I need to add 2 TSP of this juice to a glass full of water and consume in empty stomach early morning to get all its health benefits. Thanks for your hard work though.

    • Gurnam Singh Bharti

      India is rich in amla tree. Place from where I belong have a number of trees. Amla fruit is seasonal. Amla fruit dried and crushed to powder remain best in its original contents for years that too without preservatives. Bottled juices or powered fruit are not good to seek original results as they contain preservatives. If you have original fruit then I have the experience beyond what doctors say.

  • Shamella

    Ama fruit/juice helps my eyes.
    In the Orlando. Fl. area you can purchase the juice in some Indian stores

  • asim

    very much benefit for health

  • Pramod Adhikary

    Gooseberry the great.
    For hair – Take a iron can put some water on it and mix some rooseberry (amla) and make air tight. Put for 2 weeks and open and start using on your hair, you will find markable change in a few days.

    • Marji

      Iron can? Where can I get one of those.. Won’t it rust? Thank you

      • disqus_umWkNMqQIJ

        Iron does not rust.

      • Anjali Mehta

        you better not insult it understand you stupid man …….

    • born2bnatural

      Pramod Adhikary , please what do you mean by take a iron? do you mean iron pot? Please can you review your method for hair use and repost please.

  • Olive West

    I have frozen Amla how do I make the juice

    • Arvind

      I get frozen Amla from Indian grocery stores in Sydney Australia. Cut the Amla all around to remove the pit, just as you would with Avocado. Put the cut Amlas in a liquidiser like Vitamix add little water, one Medjool date or little honey for sweetness and in about 35 second you will have the Amla juice.

  • its real miraculous fruit.

  • Shankar Banjara

    its real miraculous fruit.

      • Melvin Coelho

        I eat two a day

    • Mulchand Ambwani

      You will get at any Indian Grocery stores

      • Gloria

        Yes can you help me?

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