Amla Fruit Benefits

Page Medically Reviewed and Edited by Cyrus Khambatta, PhD

Amla Fruit Benefits

We got another great question in the mailbag this morning, asking all about the Amla fruit.

Take a look:

“I have been eating Amla fruit for about a month now.  I have seen some amazing improvements in my skin health and my hair.  Are there any other benefits I should be looking for?”

This is a great question.

Of course, most of the benefits you may see with Amla are unseen benefits.  And that just means the Amla is working more on the inside, to protect your health, which is eventually going to be seen.

But for now, if you’re seeing benefits in your hair and skin, then it would seem that things ARE working and that your health may be improving.

Before we answer the question about other benefits, for those who have never heard about Amla before, let me give you a very brief introduction.

What Is Amla?

Amla is a tiny, green fruit grown  in India, the Middle East, and some parts of southern Asia.

Amla also goes by Indian gooseberry, or even Amalaki in Sanskrit.

Even though the entire plant is used for medicinal purposes, the Amla fruit may hold the most antioxidant power. 

The fruit itself is packed full of vitamin C, as well as several other antioxidants, that improve your health from the inside and out.

On the inside, Amla has been shown to boost heart, brain, and liver health.  And on the outside, it has been shown to reduce age spots, wrinkles, and even strengthen your hair.

There are plenty of benefits you may see from eating Amla fruit or using the powdered form of Amla every day.

This popular berry has also been used in Ayurvedic medicine for over 5,000 years to improve a number of different health ailments.

In fact, not one single health ailment, hasn’t seen at least some improvements from the potent vitamins and antioxidants contained in this fruit.

The Nutrition Facts of Amla

Like most berries, Amla is a low calorie, fiber-rich food that may improve digestion and fits perfectly into almost every nutrition plan imaginable.

One cup of Amla fruit is just 60 calories, with very few net carbs, making it perfect for those who enjoy the low-carb lifestyle, a plant-based diet, or even those who need to keep their carb levels down.

Even though it’s low in calories, you’re still getting a powerful antioxidant punch with Amla. 

This Amla fruit contains more vitamin C than 3 oranges … contains vitamin(s) A and E … and may contain powerful tannins (such as emblicanin A and B, geraniin, ellagitannins).

It also contains powerful polyphenols (gallic acid, ellagic acid, quercetin, and kaempferol) that have been extensively researched, and shown to have immense health improvements.

And speaking of health benefits, here’s exactly what you may see by eating Amla fruit…

The Benefits 

Amla is a powerful fruit that may unlock many health improvements in your body.  Some of those benefits may include:

1. Boost in HDL and Lower LDL Cholesterol Levels

As you know, heart disease is a killer among men and women.  This disease kills more people per year than any other health risk alone.

One way to prevent heart disease is by altering your cholesterol levels.  A reduction in LDL cholesterol may prevent blockages in your arteries, while higher HDL cholesterol could “sweep” you arteries clean.

Studies show Amla fruit and powder may lower LDL cholesterol, while giving the HDL cholesterol a much needed boost.

One study using Amla resulted in lower LDL numbers and higher HDL numbers. 

They also showed that Amla was just as effective as some popular cholesterol-lowering medication.

It is believed the high vitamin C and fiber content may have contributed to the positive cholesterol benefits.

2. Amla May Protect Your Kidneys

As you get older, your kidney health may start to suffer.  And this could result in higher blood pressure readings.

But Amla may reduce blood pressure, which could have benefits to your heart and your kidney health.

There are two main reasons why this may occur: high levels of iNOS (inducible nitic oxide synthase) and high levels of COX-2.  Both of these may cause kidney dysfunction, which could lead to high blood pressure readings.

Amla, however, has been shown to lower iNOS and COX-2 levels and also blood pressure readings.

And Amla may lower BUN levels (a marker of kidney health), which could show better filtration in your kidneys.

And thanks to the high vitamin C content found in Amla, you may also have a much lower risk for developing kidney stones.

3. Improves Blood Sugar Levels

High blood sugar is a risk factor for diabetes.   But studies show Amla fruit may have potent blood sugar lowering effects.

Special nutrients found in Amla may naturally stimulate the production of insulin in your body, which could also lead to lower blood sugar levels and a reduced risk for diabetes.

4. Boosts You Immunity

Natural killer cells have been shown to aid in prevention of the cold and flu, therefore keeping you healthier during this terrible season.

Amla, and the powerful antioxidants, may increase the activity of natural killer cells, therefore protecting you from catching a cold or developing the flu.

5. Lowers inflammation

High inflammation levels may increase your risk for many different chronic diseases. Inflammation may be caused by the activity of free radicals, which is part of normal cellular metabolism.

The antioxidants in Amla may scavenge free radicals, which could lower inflammation and protect your cells from damage.

6. Protects Your Skin

Poor skin health may not be due to the aging process.  In fact, it may be due to oxidative stress and damage to DNA.

Amla has been shown to protect your skin from sunlight (vitamin E) and may also increase the production of collagen, which is a large component of skin.


As you can see, Amla is impressive, and may improve many different areas of your health.

It may prevent oxidative stress, lower inflammation, and may protect you from many chronic diseases that impact our lives today.

Plus, it may improve skin and hair health, providing some anti-aging benefits.

Amla is low in calories, and contains plenty of nutrients that your body needs to lower inflammation and protect your heart, brain, kidneys, and liver.

That’s why, it’s important to get as much Amla fruit or powder that you can to vastly improve your health.

Get 20grams Of Amla Berries Per Gram With Ultra-Concentrated Amla Green Tea

Page Medically Reviewed and Edited by
Cyrus Khambatta, PhD

Cyrus Khambatta, PhD, is a cofounder of Mastering Diabetes and Amla Green is an internationally recognized nutrition and fitness coach who has been living with type 1 diabetes since 2002. Using an evidence-based approach to nutrition and fitness, he first reduced his own insulin usage by more than 40%, and has educated thousands of people with all forms of diabetes how to reverse insulin resistance using food as medicine. Cyrus earned a Bachelor of Science in Mechanical Engineering from Stanford University in 2003, then earned a PhD in Nutritional Biochemistry from the University of California at Berkeley in 2012. He is the co-host of the annual Mastering Diabetes Online Summit, a featured speaker at the Plant-Based Nutrition and Healthcare Conference (PBNHC), the American College of Lifestyle Medicine (ACLM) Conference, Plant Stock, and has been featured on Forks Over Knives, NPR, PBS, KQED, Fast Company, and is the author of the upcoming book Mastering Diabetes.

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