Indian Gooseberry (Amla) health benefits and nutritional value

The Indian gooseberry (Amla) is deciduous and native to India and Nepal. It grows to a height ranging from 5-30 feet. It has subsessile and simple leaves 10-25 cm long, set closely along the branchlets. The branchlets are not finely pubescent or glabrous. The pinnate resembling leaves are light green. Here, we will talk about amla benefits for skin, hair, weight loss and health.

The flowers are greenish-yellow. The fruits are light greenish-yellow, spherical, smooth and hard. You see six vertical stripes on the outside of the fruit. These fruits ripen in autumn. It has a bitter, astringent, and sour taste. You have plenty of fibre in the fruit.

The other names for the Indian gooseberry are amla, emblic, emblic myrobalan, myrobalan, Malacca tree and amalaki. Its botanical name is Phyllanthus emblica.

Amla (Indian Gooseberry) nutrition facts, health benefits and side effects

Nutritional value of the Indian Gooseberry

The Indian Gooseberry is rich in vitamins and minerals. It has these following vitamins and minerals.

  • Vitamin C: 27.1 mg
  • Vitamin A: 289 IU
  • Pantothenic acid: 0.287 mg
  • Pyridoxine: 0.080 mg
  • Thiamin: 0.040 mg
  • Riboflavin: 0.030 mg
  • Niacin: 0.299 mg
  • Sodium: 1 mg
  • Potassium: 198 mg
  • Iron: 0.31 mg
  • Copper: 0.070 mg
  • Calcium: 25 mg
  • Zinc: 0.12 mg
  • Phosphorus: 27 mg
  • Manganese: 10 mg

Amla (Indian Gooseberry) health benefits

This fruit has the richest source of Vitamin C. The popular preparations using Amla fruit include Madhumega churna, Brahma Rasayana, Triphala churna, and chyavanaprash. It balances the three doshas.

The oil extracted from the seed and pulp of the Malacca tree is used to treat scalp problems and hair loss. You soak the seeds in coconut oil for 6-7 days before you make a pulp.

Also Read: Amla plant medicinal uses

It shows the following properties:


People who have problems with their bowel movement will benefit by having the Indian gooseberry fruit. This fruit loosens the stools and improves the bowel movement.


It promotes the production of urine. It thereby removes the excess water and promotes good health.

Useful for the liver and Antiscorbutic

The Amalaki fruit helps flush out the toxins in the body. It promotes liver health. It helps prevent infection from diseases such as scurvy.


It helps prevent or relieve dysentery. Dysentery is the diarrhea that shows blood in it. People have a feeling of incomplete defecation and may also have fever and abdominal pain.

Improves the haemoglobin level

The iron in the amla fruit helps to improve the content of the red blood cells and hemoglobin.


It kills or inhibits the growth of bacteria and thereby prevents bacterial infections. Bacterial infections include pharyngitis, urinary tract infection, acne, tuberculosis, croup, gonorrhoea, sepsis, bacterial vaginosis, Stevens-Johnson syndrome, streptococcal pharyngitis, pilonidal cyst, and more. However, the results of the action of amalaki is under study.

Indian Gooseberry health benefits

Enhances immunity power

It augments the radical fighting property of the body due to its high content of antioxidants. When used regularly, the Indian gooseberry will build your immunity power significantly. It provides protection from diseases such as cancer.

Benefits the stomach

Helicobacter pylori infection is caused by the urea. The amalaki fruit helps release the urease enzymes (under study) to break the urea released in the stomach and break it into ammonia and carbon dioxide.

This neutralizes the gastric juice preventing the digestion from taking place. You can cure diarrhoea easily with the Indian gooseberry fruit. This is due to its cooling and laxative property.

By cleaning out the food matter left behind in the stomach the fruit prevents the incidence of virus ad bacteria.

Prevents from aging

The amla gives protection from attack of the free radicals. This prevents cell damage and the aging of cells.

Supplements bone health

The high vitamin C and calcium content helps the body build the bones and keep them healthy. It guards against osteoclast action that destroys the bone.

Makes the body healthy

It augments the overall health system. It helps one to lose weight. This is due to the enhanced metabolism that happens when you eat the Indian gooseberry. The fibre content helps augment the bowel movement. This helps your body metabolism function better.

Throat inflammation

Pollution is the common cause for these types of respiratory diseases. The antioxidant action of the fruit helps overcome the pathogens that attack the body systems.

Enhance digestion

You can improve your digestion by having amla juice or fruit regularly. It achieves this by balancing the three doshas. This is brought about by the bitter and astringent taste of the Indian gooseberry.

This taste activates the digestive enzymes and thereby improves the digestive process. You can cure bloating and acidity by taking the Indian gooseberry powder in milk daily.

Purify the blood

Eat the amla fruit and make the blood pure easily. It helps to reduce the levels of c-reactive protein and the triglycerides. It prevents the formation of plaque and removes fats from the blood vessels. The iron content helps in the production of new blood cells.

Enhance the intellect

This proves very useful for stimulating the thought process. Include a little jam or pickle in your daily diet and notice how the wit flows. Your thoughts become deeper just as your health becomes better.

Treat asthma

It proves useful for curing respiratory disorders such as asthma and helps alleviate all symptoms of respiratory infections by opening out the respiratory passages and removing all blockages. Amla prevents the bacteria from growing in these places.

Give strength to the heart

It prevents the formation of blockages in the blood vessels by reducing the cholesterol level. The level of the serum cholesterol in the blood drops significantly due to the sustained action of the antioxidants. We see a drop in the low-density lipoproteins.

Also Read: Sage plant medicinal uses and benefits

Reduce fever

The antipyretic action of the Indian gooseberry helps control fever. You can use these home remedies for fever treatment.

Enhances eye heath

People have the Indian gooseberry with honey since it reduces the intra-ocular tension. This prevents eye strain.

Enhances the reproductive system

The Indian gooseberry improves all the seven tissues including the reproductive tissue. This is applicable for both men and women. Therefore, if you add this to your daily diet, there is an increased chance of conceiving.

Have the Indian gooseberry in any form – pickles, juice, jams, and as medicinal preparations. You can even have amla powder to get all amla benefits.

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Anoop Sharma

About Anoop Sharma

Anoop Sharma is an IT professional, freelance health writer and creator of He is passionate about helping others learn about health issues and their natural remedies, yoga and healthy food.

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