While browsing the internet once, I stumbled upon a wild berry called Indian gooseberry (Amla in Nepali and Hindi and Amalaki in Sanskrit). I was swept off of my feet when I dug deeper and found that the wild berry had bagged the status of the so-called internet-hyped superfood/superfruit, measuring up with others like quinoa, cocoa, cranberry, chia seeds, flax seeds, to name a few, with tall claims that they can make you "live longer and cure and prevent all kinds of diseases."
There is more. As touted by the Internet, the miracle berry contains twice the amount of antioxidants as açaí berry, and you won't believe it: "A 100-gram serving of fresh amla berries contains as much vitamin C as 20 oranges." Incredible! It was time to dig deeper and investigate this miracle berry with a grain of salt.
Indian gooseberry (binomial name: Emblica Officinalis or Phyllanthus emblica) is native to India, Nepal, Sri Lanka, Southeast Asia, and southern China. As those wild berries are sun-loving, they thrive in subtropical regions. The deciduous Indian gooseberry trees flourish up to 2000 ft above sea level. Formerly collected from the wild, Amla is extensively farmed today in India and Southeast Asia. Given its myriad health benefits, in recent years, gooseberry farming has also commenced in Nepal. Indian gooseberry, a slightly bitter-sour translucent fruit, is, in fact, a household name in Nepal and India. It is eaten fresh, in the form of dried powder dietary supplements, pickles, or the salivating sweet-tangy-spicy chutney—even candies loved by young girls!
In India, people widely consume the seeds' pips for their high vitamin C content. The goodness and natural healing properties of the Indian gooseberry fruit have been passed down to us for generations, dating back to the days of yore. I still remember my grandma passing them around to us when we were young and explaining their therapeutic properties. This rich cultural heritage associated with Amla makes it more than just a superfood; it's a part of our tradition.
Inarguably one of the most significant ingredients used in traditional Indian medical science, Ayurveda, for millennia, has been revered as a powerful 'Rasayana' (elixir). Amla happens to be one of the vital ingredients in making Chyawanprash, an ayurvedic tonic jam in India. An integral component in Ayurveda, it is widely used in Ayurvedic medicine as a diuretic to relieve constipation, insomnia, and for scalp treatment, among other purposes.
Nutrients per Serving:
A half-cup serving of amla berries contains:
- Calories: 33
- Protein: Less than 1 gram
- Fat: Less than 1 gram
- Carbohydrates: 8 grams
- Fiber: 3 grams
- Sugar: 0 grams
Amla berries are rich in antioxidants, which reduce the risk of chronic health conditions like heart disease, diabetes, and cancer.
Amla berries are also an excellent source of:
(Source: webmd.com)
Cardiovascular health
According to a WHO factsheet, cardiovascular diseases cause more deaths annually than any other ailment–17.9m, over 31 percent of all global deaths. In the USA alone, some 695,000 people die of heart disease in the United States every year–that's 1 in every five deaths.
Indian gooseberries help reduce oxidative stress, nourish the heart muscles, and prevent plaque build-up in the arteries. They contain profuse antioxidants, particularly vitamin C and amino acids, and are rich in chromium and iron. Those berries may also lower cholesterol levels and blood pressure, contributing to a lower risk of stroke and heart attack.
"It is suggested that amala produces significant hypolipidemic effects along with a reduction in blood pressure. Addition of Amla to the currently available hypolipidemic therapy would offer significant protection against atherosclerosis and coronary artery disease, with reduction in the dose and adverse effects of the hypolipidemic agents." (Source: ncbi.nlm.nih.gov)
Diabetes
Another life-threatening disease that precedes CVDs (cardiovascular diseases) is diabetes; according to the WHO factsheet, about 422m people worldwide have diabetes, and it causes 1.6m deaths every year, with a high number of cases involving blindness, kidney failure, heart attacks, stroke, and lower limb amputation.
Test results for Amla have been significantly promising for type II diabetics. Tests on humans suggest that a daily intake of three grams of dried amla powder lowers the fasting blood sugar level more effectively than the prescribed drug.
Clinical research supports the regular use of Amla in your diet. It stimulates the secretion of insulin hormones by stimulating the body cells. The fruit's high chromium content also controls carbohydrate metabolism and boosts the body's response to insulin. It helps curb erratic fluctuations in blood sugar levels.
The daily intake of Amla is also said to prevent complications such as diabetic neuropathy, a significant cause of nerve damage to the legs and feet.
Liver
One of our body's largest metabolically active organs, the liver, is burdened with heavy work. Some of its functions are producing bile that helps dispose of waste, building protein needed by the blood plasma, clearing the blood of drugs and harmful substances, and a host of other functions that keep our health in order.
The antioxidants, like Vitamin C, flavonoids, gallic acids, and tannins in Amla, safeguard the liver from a drug-induced hepatotoxicity complication and significantly purify the blood.
Cancer
Because of its high ORAC value and rich source of anti-inflammatory and antioxidant compounds, the Indian gooseberry or Amla plays a crucial role in "preventing DNA cell damage from free radicals and oxidative stress." As a result, it works in two ways: first, it helps slow down cancer growth, and second, it assuages the cancerous cells while retaining the healthy ones.
Others
Apart from the above, Amla has been clinically tested to have diuretic, laxative, antimicrobial, and therapeutic properties and is said to fight against:
- Pancreatitis
- Hair health/loss
- Age-related renal dysfunction
- Alzheimer's disease
- Anti-aging of DNA
- Eye problems
- Menstrual cramps
- Diarrhea and dysentery
- Piles
The ease of its availability and affordable price make Amla, or the Indian gooseberry, one of the best superfruits, nay, the 'miracle fruit' bargains. Now that you know how nutrient-dense Amla is, working it into your diet is no big deal–granted, you exercise moderation when incorporating it into your diet regimen. Its accessibility and cost-effectiveness make it a practical choice for anyone looking to boost their health.
(Disclaimer: The views expressed are solely research-based and intended for informative and educational purposes only. Readers are advised to exercise discretion and consult credible sources or a qualified healthcare professional for further verification.)
