As the skies turn grey and the temperature drops, the arrival of winter brings many things, like hot soups, peanuts, and cozy blankets. However, along with this winter also comes a flurry of seasonal infections and the common cold, which is frequent in these cold months. Hence, the importance of keeping your immunity on top becomes vital to your well-being to keep diseases at bay. Indian dietary tradition is rich in several seasonal ‘superfoods’ that aid your health, and Amla is certainly among the top few. So, let’s take a look at the multiple health benefits Amla offers and how to include it in your diet for your immunity.
What Makes Amla So Special?
On the surface, this green fruit may look simple, but the health benefits it packs because of its nutritional profile make it anything but. Amla, also known as Indian gooseberry, is among the richest natural sources of vitamin C, more than oranges or even kiwi. It contains about 600-700 mg of vitamin C, which is over your daily needs.
Unlike most fruits, amla’s vitamin C stays stable even when it is cooked, dried, or powdered. This is because of its unique mix of tannins and antioxidants, which helps your body absorb more of the nutrient. Amla is also rich in polyphenols, flavonoids, and tannins like emblicanin and gallic acid. These compounds help reduce inflammation and slow down signs of aging. While amla is healthy throughout the year, it becomes especially beneficial in winter—when your immunity needs extra support to fight off infections.
Amla for Immunity: How Does It Protect You From Diseases?
Amla has been a key part of Ayurveda for centuries, and its reputation as an immunity-boosting superfood is well deserved. Modern science supports this too. The main reason is its exceptionally high vitamin C content. White blood cells—one of the most important parts of the immune system—need high levels of vitamin C to work properly. This nutrient helps them form, function, and respond to infections more quickly while also reducing tissue damage. Vitamin C also boosts collagen production, which strengthens the body’s protective barriers and helps prevent harmful pathogens from entering.
In addition to the benefits offered by its vitamin C, amla is also rich in antioxidants that combat inflammation and oxidative stress. It weakens immunity and can contribute to several chronic conditions like heart disease and type 2 diabetes.
Another way Amla contributes to helping keep diseases at bay is by aiding your gut health. Your gut is home to a trillion healthy bacteria that are important in keeping your immune system working efficiently. Amla’s rich fiber content feeds these healthy bacteria. Moreover, by facilitating smooth bowel movements, Amla acts as a natural digestive aid, keeping your gut healthy and supporting the immune system.
Amla Health Benefits You Should Know
Above, we have discussed how Amla is a true ‘superfood’ when it comes to strengthening your immunity. However, the benefits of the Indian gooseberry extend far beyond just immunity. Here are other ways this tangy little fruit benefits your health.
1- Aids Heart Health
Amla supports cardiovascular health by lowering bad cholesterol (LDL) and boosting good cholesterol (HDL). Its rich antioxidants help prevent the oxidation of cholesterol, which reduces plaque buildup in the arteries—a key factor in heart disease. It also helps regulate blood pressure by improving circulation and relaxing blood vessels. This prevents artery stiffening and lowers the risk of hypertension. Including amla in your routine can strengthen heart health and reduce the risk of long-term heart conditions.
2- Keeps Skin Healthy
Amla has a variety of skin-related benefits. Its antioxidant properties aid in blood purification and the development of healthy, radiant skin. Amla’s vital vitamins also help your skin retain its strength and elasticity, reducing symptoms of aging such as wrinkles. Frequent consumption of amla juice can aid in skin detoxification by eliminating pollutants and toxins that lead to blemishes and acne. It also promotes an even skin tone by reducing dark spots and hyper-pigmentation.
3- Helps Regulate Blood Sugar Levels
Another great benefit of amla is that it contains a lot of chromium, which can help lower blood sugar levels. This is particularly important if you have type 2 diabetes or are pre-diabetic. According to studies, amla juice may help both healthy individuals and those with diabetes reduce their fasting blood glucose levels!
4- Support Eye Health
Regular consumption of amla can help improve vision and prevent age-related eye disorders. It is rich in antioxidants and vitamin C, which are important for maintaining good eyesight.
5- Strengthen Bones
Amla, commonly known as Indian gooseberry, is high in calcium, which is necessary for strong bones. Consuming it during the winter can help avoid problems such as osteoporosis and joint pain.
How to Add Amla to Your Diet for Immunity
Amla is a nutrient-rich fruit with impressive health benefits. It supports immunity, improves digestion, boosts skin and hair health, helps manage blood sugar, and promotes heart wellness. It’s also generally safe for most people, including those with diabetes.
One of the biggest advantages of amla is that its vitamin C stays stable even after drying, cooking, or turning it into powder. That means you can consume it in many forms. As Dr. Deepak Soni, Senior Ayurveda Medical Expert at Tata 1mg, explains, “Amla powder also helps support immunity during the winter season. Taking it on an empty stomach not only supports immunity but also helps reduce hyperacidity.”
He also adds that if you prefer something more traditional, “You can consume Amla in the form of Chyawanprash during the winter season. For even better results, you may also take one fresh Amla on an empty stomach.”
FAQs
Is Amla good for immunity?
Yes, Amla is a rich source of vitamin C and antioxidants that help strengthen your immunity and fight infections and diseases.
How much Amla can I eat in a day?
Most experts recommend eating 1-2 fresh Amlas or about 2 tablespoons of Amla powder a day to reap its benefits.
Can a person with diabetes eat Amla?
Yes, eating Amla is not only safe but also beneficial for people with diabetes, as it helps regulate blood sugar levels.
What is the best time to eat Amla?
You can eat amla at any time of the day, but medical expert Dr. Deepak suggests eating amla in the morning on an empty stomach might be the best time to consume it.
Is Amla only good in winter?
Amla’s health benefits are for all seasons, but in winter, when your immunity needs extra help, it comes in really handy.
Does Amla help in digestion?
Indeed, amla’s high fiber content promotes good gut flora and facilitates easy bowel movements for a healthy digestive system.
How to consume Amla in winters?
Amla juice, fresh Amla, Amla powder mixed with warm water, and Chyawanprash are some of the best ways to consume Amla in winter.
Does Amla cause any side effects?
While considered safe, some people may get an upset stomach or acidity from eating too much. Pregnant women should go to a doctor for personalised guidance.
(The article is written by Ehsan Siddiqui, Team Lead and reviewed by Monalisa Deka, Deputy Manager, Clinical Health & Content, Medical Affairs)
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