Amla or Gooseberry which scientifically belongs to the family of Emblica officinalis is a small green fruit with lots of nutrients. Highly valued in Ayurveda, the Indian Gooseberry has numerous uses because this fruit is considered to have several health benefits, has multiple nutrients, and can be used in various ways in cooking. It is crunchy and can be eaten raw or prepared as a juice and has numerous health benefits. Especially used for solving hair problems.
Amla or Indian gooseberry is known to be very good for hair and is often referred to as a superfood for hair growth which contains essential minerals, vitamins, amino acids, and other micronutrients. The fruit’s antioxidants work in the bloodstream promoting hair growth and they are blood purifiers too. The nutrition in Amla is helpful to the hair in a number of ways ranging from hair shedding to hair regrowth.
Health Benefits of Amla
Amla is also familiar with its hair-conditioning properties, however, this small fruit has many other health benefits that have been used for ages and are known traditionally in different regions.
- Rich in Nutrients: Amla is rich in various vitamins and minerals which are very crucial in the body. It is packed with Vitamin C, Vitamin A, calcium, iron, and antioxidants, to mention a few. The Vitamin C that is present in huge amounts helps in increasing the immunity power of the body, helps in carrying out skin-related functions and helps in the absorption of iron.
- Detoxification: Amla has a role to play in detoxifying the liver and expelling out toxins from the body system. It keeps almost all the metabolic processes healthy, including the internal cleansing mechanism of the body and thus improves the liver and overall health.
- Helps Control Blood Sugar Levels: It has been shown that amla aids in the regulation of blood sugar, which is beneficial to diabetics. It also improves the insulin response and blood sugar regulation leading to improved metabolic health.
- Promotes Heart Health: Amla is rich in antioxidants and nutrients reduces cholesterol and blood pressure and prevents the formation of plaque on the arterial walls. These effects enhance the health of the cardiac muscles and decrease the tendency of heart disease (3).
- Boosts Immunity: Amla also contains antioxidants and vitamin C, and these two make the body’s immune system to be stronger in a way that it can fight off diseases and infections. People who frequently consume Amla can enjoy stronger and better-protected immunity.
- Enhances Digestion: Amla contains high dietary fibre that helps in easing digestion, preventing constipation, and promoting healthy gut bacteria The fibre content enhances the bowel movement and general health of the digestive system.
- Improves Skin and Hair Health: Amla contains antioxidants and vitamin C that assist in the production of collagen reducing the appearance of wrinkles and fine lines. It also strengthens hair roots, promotes hair regrowth, and cures different issues related to hair.
Amla or Indian Gooseberry Uses for Hair
Amla is a wonderful remedy for various hair issues since this fruit contains essential vitamins, minerals, and antioxidants that benefit hair condition. This fruit has been part of Ayurvedic medicines for many years to help provide healthy hair without split ends and dullness. Find out how.
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- Promotes Hair Growth: Amla has important nutrients like vitamin C, antioxidants, and minerals that when massaged to the scalp, help in stimulating hair follicles and thus promotes good hair health. Daily use of Amla in application or consumption can help in the growth of hair and prevent hair loss (1).
- Strengthens Hair Follicles: The vitamins and minerals that are contained in Amla are good for hair follicles thus reducing instances of hair breakage and/or shedding. This leads to the hair becoming thicker, stronger, and more robust in nature as compared to normal hair.
- Prevents Premature Greying: Amla is rich in anti-oxidants – these are compounds that guard hair cells against oxidative stress, and damage. It enables one to retain natural hair colour for a longer period.
- Enhances Scalp Health: Nourishing properties of amla are beneficial for the overall health of the scalp as it helps in increased blood flow and nutrient supply which is required for hair growth
- Minimizes Dandruff and Scalp Irritation: Amla is widely known for its antifungal and antibacterial properties both of which are major causes of bacteria and dandruff. One needs to maintain a clean scalp to maintain and support a healthy scalp health and amla assists with the following by decreasing the inflammation (2).
- Enhances Shine and Lustre: Incorporating Amla into your usual hair care regime will give your hair a transformation by making your hair smooth, enhancing its natural shine, and adding a vigorous look. This is because amla is loaded with important vitamins and minerals that help to nourish hair starting from the roots and down to the tips of the hair.
Best Ways to Consume Amla
- Fresh Amla: The best way to take this highly nutritious fruit is fresh as the benefits are numerous. Although its taste can be sharp, and its flavour rather potent, the number of nutrients it contains makes up for it. Amla is also taken in the form of juice; to counter its sourness, it is prepared with water and honey. Furthermore, the sharpened taste of sliced Amla makes it an ideal ingredient for salad since it adds a sour touch.
- Dried Amla: It is also understood that dried Amla could be turned into a powder and consumed to achieve its maximum benefits. Amla powder can be sprinkled over food or can be included in smoothies, juices, and yoghurt for that added health benefit. Dried Amla pieces can also be eaten as a snack which is quite healthy and could be taken either with sugar addition or plain with a sour taste. To the tea drinkers, dried Amla bits or powder can be added to prepare a tasty tea accompanied by ginger or honey.
- Cooked Amla: Amla can be eaten by cooking it in different dishes and it will improve the taste of the food as well as the nutritional value. Including Amla in the preparation of curries and chutneys not only enhances the taste but also carries a richness of vitamins and minerals. Amla pickles are very common in the Indian region; these pickles are mildly sour and spicy in taste and give a pleasant tangy taste to foods. These pickles are rich in Vitamin C, antioxidants, and fibre; thereby, making Amla pickles both tasty and healthy. Thus, cooking Amla in the aforementioned styles makes it possible to have its values in enhanced mouthwatering ways.
- Amla Supplements and Extracts: Amla supplements are found in the form of pills or tablets and therefore consuming its health benefits becomes much easier. These supplements are usually calculated to contain certain concentrations of the nutrient of interest such as Vitamin C, antioxidants and other phytochemicals present in Amla. The other liquid supplement commonly used contains a concentrated form of the active substances found in Amla. These extracts can be dissolved in water or any other drink of choice for a good and fast means of supplementing Vitamin C and antioxidants.
Proximate Composition of Amla (Per 100g)
- Calories: 44
- Protein: 0. 9g
- Carbohydrates: 10. 2g
- Dietary Fiber: 4. 3g
- Vitamin C: 27. 7mg (46% DV)
- Vitamin A: 290 international units
- Calcium: 25mg
- Iron: 0. 31mg
Easy-to-Make Recipes with Amla
The use of Amla in food can turn it into a really useful ingredient in any savoury or sweet dish. Here are some quick and easy recipes to help you enjoy the health benefits of Amla in delicious ways:
1) Amla Rice: Amla rice cooked with basmati rice is a flavourful addition, it will add a twist to your meal and a shift from consuming rice the boring way.
Ingredients:
- 1 cup basmati rice
- 1 teaspoon grated ginger
- 1/2 teaspoon ground turmeric
- Freshly chopped coriander leaves for garnishing
- Oil or ghee 1 tbsp
- 1 teaspoon mustard seeds
- This is equivalent to about 1 tsp of cumin seeds.
- 1-2 green chillies, chopped
- 2-3 fresh Amla fruits
- Salt as per taste
Instructions:
- Cook 1 cup of basmati rice until tender and soft. Place it aside
- Heat 1 tablespoon of ghee or oil in a hot pan. Now add 1 tablespoon of cumin seeds and mustard and let it splutter.
- Stir fry 1-2 green chillies, chopped and 1 tsp ginger, grated for about a minute.
- It is recommended to blend 2-3 fruits of Amla that are chopped into fine pieces, half a teaspoon of turmeric powder and add salt as per the required amount.
- Remove the cooked rice from the heat pour the Amla mixture on the rice and toss well in the pan.
- Garnish with fresh coriander leaves and serve it hot.
2) Amla Juice: As a fruit that is appreciated for its sour taste and a rich source of vitamins, gooseberry juice helps in simple and tasty ways if you would like to include the superfood into your everyday diet. It is as easy as preparing a juice where the Amla fruits are blended with water and natural sugar to prepare a drink that enhances the immune system and health.
Ingredients:
- 2-3 fresh Amla fruits.
- 1 cup water
- I also put 1 tablespoon of honey into the mixture (optional).
Instructions:
- Wash the Amla and remove the seeds from it.
- Chop Amla into very small pieces.
- Soak Amla in water and grind it to form a paste.
- Squeeze and filter out the pulp if you do not want it in your juice.
- Add honey to taste if desired.
- Drink chilled and you are set to enjoy the Nutritive Nutritious Amla juice.
3) Amla Chutney: Amla chutney being very rich in Vitamin C and antioxidants, besides adding taste to the food, has a lot of health benefits. It is simple to prepare at home, and it can diversify your meals’ range with its refreshing taste.
Ingredients:
- 6–8 fresh Amlas
- 1-2 green chillies (as per taste)
- 1 inch ginger, peeled and chopped
- 2-3 tbsp of jaggery or honey, depending on your taste.
- Salt to taste
- In the case of toasted cumin, a ¼ to 1/2 teaspoon can be used.
- Add 1/2 teaspoon of mustard seeds
1/4 teaspoon asafoetida
- Add 1 teaspoon of oil mustard oil or sesame
- If required, add curry leaves at the end to enhance the taste
Instructions:
- Clean fresh Amlas with water, separate the seeds and chop them into small pieces
- Make the Amla paste by grinding the ingredients in a blender/food processor: chopped Amla, green chillies, ginger, jaggery/honey, salt, toasted cumin powder, and a pinch of asafoetida. Blend until all the ingredients are well combined to get a smooth paste. One can also add some water to the mixture if needed in order to ease the process of making the mixture combine.
- To reduce the spiciness of the chutney, add the oil in a small pan/vessel and warm over medium flame.
- Before adding curry leaves make sure you have cooked it for some time to bring out the aroma of the leaves
- For the tempering add to the mixed Amla mixture, prepared from step 2.
- Stir well to allow all the flavours to combine with one another.
Conclusion
The health benefits of gooseberries, also known as Amla, are numerous, like an increase in immunity, good digestion, sound cardiac health, and good health of skin and hair. This small fruit is a perfect addition to any diet since it has natural vitamins and antioxidants added to it. Raw fruit can be eaten as it is, but there are also many products such as juice, powder, and supplements to consider. However, Amla should be taken in moderation and with some precaution since there are some side effects and possible interaction if consumed along with ongoing medication. Before starting to take any new supplement in your daily regime, you should consult with a doctor. By incorporating gooseberries, a natural solution in your diet you can gain nutritional and medicinal benefits to enhance your general health, well-being, and energy.
FAQ’s
1. How do you take amla supplement?
You can take amla supplements post your meal for better absorption. Choose amla supplements in effervescent form which gets absorb quickly in the body.
2. What vitamins are in amla?
Amla contain vitamins such as Vitamin C, E and K
3. How to consume amla for healthy hair?
Amla if used externally in the hair conditioning process or internally will help in the overall maintenance of good hair health from within.
4. Benefits of drinking amla juice on empty stomach?
It is beneficial to drink Amla juice in the morning when you wake up, on an empty stomach. It assists with healthy skin and joints and boosts immunity due to the presence of vitamin C. Amla juice helps in enhancing blood sugar levels, helps in cleaning the body from the inside and helps in digestion. Its antioxidants protect the skin and hair from damage that originates from oxidation.