Amla, which is grown in India and neighboring countries, has gained a global following as a "superfruit," which is not surprising given that a 100-gram serving of fresh amla berries contains as much vitamin C as 20 oranges, according to WebMD. Amla, also known as Indian gooseberries, grows on the same-named flowering tree. The small berries are round, bright, or yellow-green in color. Though they are quite sour on their own, the flavor they add to recipes can enhance them. While we don't know exactly when Ayurvedic healers began using amla berries, historical records show that they've been used in remedies for at least 1,000 years. This ancient super fruit may improve your overall health if you include it in your diet.
Indian gooseberry has several potential benefits, but more high-quality human studies are needed to confirm many of these claims. A 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, according to SaVanna Shoemaker of Healthline. While this study is encouraging, more research is required to fully understand the effects of Indian gooseberry supplements on heartburn and GERD.
Indian gooseberry may have anti-aging properties due to its high vitamin C content. Vitamin C is an antioxidant that can help prevent cellular damage and thus slow the natural aging process in your body. Furthermore, because of their antioxidant activity, Indian gooseberry extracts may aid in cancer prevention. Indian gooseberry appears to also help prevent cell mutations that lead to tumor growth and cancer development. However, no human studies on Indian gooseberry and cancer have been conducted, so this is far from a proven benefit. It is still best to follow the advice and recommendations of your healthcare team if you have cancer.
One of the most common applications of Indian gooseberry is to promote cardiovascular health. Indian gooseberry may reduce your risk of heart disease in a variety of ways. Despite some human studies, more research is needed before Indian gooseberry can be claimed to be an effective heart health supplement. According to SaVanna Shoemaker, unless you live near a specialty Indian or Asian market, finding fresh Indian gooseberries can be difficult. You can still buy dried Indian gooseberries online. Taking it as a supplement may also have some side effects. Indian gooseberry, due to its anti-platelet properties, can thin your blood and prevent normal blood clotting.
Although Indian gooseberry fruits can be eaten raw, they are very sour and may not appeal to most people. They are frequently pickled or candied in simple syrup in India. Indian gooseberries are also used in dal, a traditional lentil dish, in some parts of India. Amla fruit powder or powder-filled capsules are the most commonly marketed and sold Indian gooseberry supplements. The powder can be made into a tea or mixed into drinks and smoothies. Each serving of most supplements contains 500-1,000 mg of Indian gooseberry powder. This fruit's supplements have many potential benefits, including anti-aging, cancer prevention, heartburn relief, and heart-health effects. The fruits are also high in vitamin C, which may help boost your immune system. As a result, you should not exceed the recommended daily dose on the label of your Indian gooseberry supplement. Before incorporating Indian gooseberry into your regimen, as with any supplement, consult with your healthcare provider.
DMO II Marie-Claire Gaas, RND
References:
1. Indian Gooseberry: Benefits, Uses, and Side Effects
By SaVanna Shoemaker, MS, RDN, LD on October 15, 2020 — Medically reviewed by Miho Hatanaka, RDN, L.D.
https://www.healthline.com/nutrition/indian-gooseberry
2. Health Benefits of Amla (Indian Gooseberry)
Written by WebMD Editorial Contributors
