Amla Nutrition Facts
Page Medically Reviewed and Edited by Cyrus Khambatta, PhD
If you’re looking for the cold, hard truth about Amla nutrition facts, then you’ve come to the right place.
This potent little berry has a long, rich tradition at improving health and increasing longevity.
Not only does it contain health-improving compounds, it’s been shown to possess medicinal benefits as well.
In fact, the entire tree that Amla fruit comes from has a long, rich history in ancient Aryuvedic medicine.
Before we get into the Amla nutrition facts, let’s talk a little bit about the benefits you may see from this potent little berry…
The Powerful Benefits of Amla
Although there are a lot of foods that could be considered superfoods, Amla is one of the top superfoods out there.
Not only does it contain plenty of health-promoting compounds, it contains more vitamin C than lemon juice or even oranges.
In fact, it contains 20X more vitamin C than lemon juice, and you would need to eat two to three oranges, just to reach the same vitamin C concentration found in Amla.
It also contains various other compounds that have been associated with good health.
Some of those benefits include:
1. Decreased Inflammation
Chronic inflammation, the kind that silently lives in your body, could be the start of many different diseases.
From heart disease to diabetes, inflammation plays a critical role in accelerating the disease progress.
That’s why reducing inflammation is one key to a long, healthy life.
Research shows that Amla, which is rich in antioxidants, could lower inflammation in the body. According to one study, when inflammatory cytokines where exposed to Amla extract in a test tube, less pro-inflammatory cytokines were produced.
This simply means that Amla was able to lower the molecules that ignite inflammation, therefore cutting down on inflammation levels.
2. Prevents Free Radical Damage
Free radicals, which are rogue cells in your body that create damage, could be one factor that could increase inflammation levels.
And the more free radicals you have, the more damage there is to your cells, and the more inflammation that will persist.
But Amla, with the high levels of vitamin C and other antioxidants, could scavenge free radicals, therefore reducing the potential damage.
This could lower inflammation and cut down on your chronic disease risk.
3. Better Liver and Kidney Health
The liver and kidneys perform many different functions in your body. Your liver, for example, filters blood from toxins and dangerous pathogens that could damage your health or lead to sickness.
And your kidneys filter out toxins that could make you sick, and eliminates them from your body.
Both of these important organs are constantly under stress, so it would be smart to give them a helping hand.
Studies show that the antioxidant power of Amla could raise antioxidant levels in your liver, therefore protecting it from heavy metal toxicity.
And the high vitamin C content has been linked to a reduction in kidney stones and improved kidney function.
4. Anti-Aging Properties
As you get older, there may be damage to your cells that could lead to an acceleration in the aging process.
And this could lead to age spots, wrinkles, crows’ feet, laugh lines…you get the picture. Most often, the aging process has to do with damage to your DNA from free radicals.
But, as you have already learned, Amla may combat free radicals, by destroying them. Not only is this effective at lowering inflammation levels, it could also slow down the speed of aging.
Although you can’t reverse the aging process, slowing it down may lead to a younger and healthier you, well into your 50s, 60s, or even your 70s.
5. Reduces Cholesterol Levels
As you know, high cholesterol could lead to the development of heart disease, having a heart attack, or even suffering a stroke (due to plague breaking off and blocking blood flow to your brain).
And this could lead to deadly consequences. This is one of the reasons why doctors often recommend that you lower your cholesterol levels—namely your LDL cholesterol.
They may recommend a statin medication to accomplish this, without first looking at other natural alternatives that don’t carry dangerous side effects.
Studies have shown that Amla may be just as effective at some statin medications at lowering cholesterol and protecting your heart health.
One study showed a significant drop in both total and LDL cholesterol numbers when using Amla powder extract. Interestingly, after stopping Amla treatment, cholesterol rose back to previous levels.
This shows the importance of maintaining your Amla intake to protect your heart health.
Now that you have seen a few of the health benefits associated with Amla, let’s take a look at exactly what is in Amla that makes it so special…
The Amla Nutrition Facts
We have established that Amla is full of antioxidants, polyphenols, and other compounds that could keep you healthy.
But what exactly are those nutrients?
Amla is full of powerful phytochemicals, which are natural, plant-based compounds that increase your antioxidant levels, and protect you from free radical damage.
Some of these phytochemicals include: vitamin A and C, furosin, gallic acid, corilagin, and quercetin. These are the main nutrients that are chiefly responsible for boosting your health, and protecting you from free radical damage.
However, Amla does contain a few other things that could also protect your health.
Amla is a great source of fiber, protein, omega-3 fatty acids, manganese, potassium, copper, and the B vitamins.
These nutrients, combined with the other phytochemicals, could protect your health, lower inflammation, and prevent many chronic diseases that could ravage your body as you get older.
Plus, it’s low in calories (only 44 calories in 100 grams) which could make it a perfect addition for those looking to lose weight.
Not only does Amla provide the antioxidant power to protect your health, it could also help you reach your micronutrient goals for the entire day.
The Take Home Message On Amla Nutrition Facts
Amla, which is short for Indian gooseberry, is a powerful fruit that contains both antioxidant and medicinal properties.
Best known for the high vitamin C content, Amla also contains potent phytochemicals that could protect your health in various ways.
This potent fruit has been shown to protect your heart, improve brain health, and could protect your kidneys and liver from damage.
It could also boost your weight loss by increasing your metabolism, lowering your blood sugar, and increasing your intake of plant-based proteins.
As you can see, the Amla nutrition facts are quite extensive and, with daily intake, you could see amazing benefits to your health and well-being.
Get All The Amazing Benefits Of Amla With This Once Daily Morning (Or Afternoon) Drink
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.
- Kevin DiDonato