Indian Gooseberry: The Ancient Superfruit Backed by Modern Research – Amla Green


For centuries, amla, commonly known as Indian gooseberry, has fascinated the world with its exceptional health benefits. Deeply ingrained in the ancient Indian healing system of Ayurveda, amla has been held in high regard as a powerful medicinal herb.

Today, as modern science advances, we are uncovering ancient medicine's wisdom regarding amla's incredible properties. Let us embark on a journey to explore the profound historical significance of amla in Ayurvedic medicine and delve into the exciting discoveries that modern science has made about this extraordinary fruit.

What is Ayurvedic Medicine?

Ayurvedic medicine, often referred to as Ayurveda, is an ancient holistic healing system that originated in India over 5,000 years ago. It is considered one of the world's oldest traditional healthcare systems.

The word "Ayurveda" is derived from Sanskrit, with "Ayur" meaning life or longevity, and "Veda" meaning knowledge or science. Together, Ayurveda translates to "the science of life" or "the knowledge of longevity."

The primary goal of Ayurvedic medicine is to maintain or restore balance within the body and mind. It emphasizes the importance of prevention, lifestyle modifications, dietary practices, herbal remedies, yoga, meditation, and other natural therapies to promote optimal well-being. Ayurvedic practitioners assess an individual's constitution (prakriti) and any imbalances (vikriti) to tailor treatment plans accordingly.

In Ayurvedic medicine, the focus is not only on treating symptoms but also on addressing the root causes of illness and promoting overall harmony. The approach is personalized, taking into account an individual's unique constitution, current imbalances, and specific health concerns.

The Ayurvedic Legacy

Amla's journey begins in the ancient Ayurvedic text, Charaka Samhita, a profound compendium of medical knowledge that dates back to the 2nd century BCE. Within the sacred pages of this revered scripture, amla is hailed as a jewel among medicinal plants, celebrated for its extraordinary healing potential. It occupies a position of utmost importance in the Ayurvedic tradition, earning recognition as a rasayana—a rejuvenating herb that bestows vitality upon the body, mind, and spirit.

In the timeless wisdom of Ayurveda, amla's significance transcends its mere physical attributes. It is revered for its ability to harmonize and balance the three doshas—Vata, Pitta, and Kapha—which are fundamental energies that govern the human body. Amla's unique tridoshic properties make it a remarkable ally for promoting well-being and restoring equilibrium in individuals with diverse constitutional types or imbalances.

The tridoshic nature of amla means that it possesses the exceptional capacity to pacify Vata's ethereal and airy qualities, alleviate Pitta's fiery tendencies, and mitigate Kapha's earthy and watery elements. By restoring equilibrium among these vital forces, amla facilitates the proper functioning of bodily systems and supports holistic health.

The revered status of amla as a "tridoshic herb" underscores its versatile nature and underscores its suitability for a broad spectrum of individuals seeking optimal health.

With its roots firmly embedded in the ancient wisdom of Ayurveda, amla's journey continues to inspire awe and fascination in modern times. As scientific research confirms its efficacy and unravels its diverse benefits, the legacy of amla remains a testament to the profound healing potential of nature. Embodied in the timeless teachings of Ayurveda, amla invites us to embrace its tridoshic virtues and embark on a transformative journey toward holistic wellness.

Traditional Uses

The traditional uses of amla in Ayurveda are vast and diverse. It has been employed to promote digestion, improve liver function, boost immune and digestive health, support cardiovascular wellness, and rejuvenate the body.
Amla's versatility extends to treating respiratory disorders, skin conditions, hair problems, and even eye diseases. The fruit's inclusion in churnas, herbal formulations composed of multiple herbs, further exemplifies its esteemed status in Ayurveda.

Modern Scientific Insights

While Ayurveda has long celebrated amla powder benefits, modern science has embarked on a journey to unravel its secrets. Scientific research has uncovered intriguing aspects of amla's properties and potential health benefits, highlighting its ancient reputation.

  • Antioxidant and Anti-inflammatory Effects: Amla's impressive antioxidant activity, attributed to its high vitamin C content, polyphenols, and flavonoids, helps protect cells from oxidative stress and reduce inflammation within the body. These properties potentially contribute to various health benefits.
  • Immune System Support: Studies suggest that amla modulates the immune system, stimulating immune cells, increasing antibody production, and promoting overall immune health. These immune-enhancing effects showcase amla's potential to fortify the body's defense mechanisms.
  • Anti-diabetic Properties: Research indicates that amla may aid in regulating blood sugar levels and benefit individuals with diabetes. Amla extracts exhibit promise in improving glucose metabolism, increasing insulin secretion, and reducing oxidative stress associated with diabetes.
  • Liver Protection: The hepatoprotective properties of amla shield the liver from toxins and oxidative stress. Extracts of amla have shown potential in preserving liver health, supporting optimal liver function, and preventing liver diseases.
  • Cardiovascular Benefits: Amla's lipid-lowering effects have been observed in scientific studies, demonstrating its potential to reduce cholesterol and triglyceride levels. Additionally, amla's anti-inflammatory and antioxidant properties contribute to cardiovascular protection, promoting heart health.
  • Skin and Hair Health: Amla's antimicrobial, anti-aging, and wound-healing properties have been scientifically validated. This confirms its traditional use in promoting healthy skin, treating various skin conditions, and even stimulating hair growth.

What Happens if We Eat Amla Daily?

Eating amla daily can have several potential benefits for overall health and well-being. Here are some possible effects of consuming raw amla, regularly:

  • Enhanced immune function: Amla is rich in vitamin C and other antioxidants, which can help boost immune system function. Regular intake of amla may strengthen the immune response, making the body more resilient against infections and illnesses.
  • Improved digestion: Amla is known for its digestive properties in Ayurvedic medicine. It can help stimulate the digestive fire (Agni), promote healthy digestion, and alleviate common digestive issues such as indigestion, bloating, and constipation.
  • Antioxidant protection: Amla is a potent source of antioxidants, which help protect the body against free radicals and oxidative stress. Antioxidants neutralize harmful molecules that can damage cells and contribute to various health problems, including chronic diseases.
  • Hair and skin health: Amla is widely recognized for its beneficial effects on hair and skin. Its high vitamin C content and antioxidant properties may contribute to healthier hair growth, improved hair quality, and a rejuvenated scalp. Amla's antioxidants also help protect the skin from damage caused by free radicals, promoting a youthful and radiant complexion.
  • Heart health support: Regular consumption of amla may positively impact heart health. Its antioxidant and anti-inflammatory properties can help reduce oxidative stress and inflammation in the cardiovascular system. Amla's ability to lower cholesterol and triglyceride levels may also contribute to maintaining healthy heart function.
  • Blood sugar regulation: Studies have suggested that amla may have hypoglycemic effects, helping to regulate blood sugar levels. Regular consumption of amla may benefit individuals with diabetes or those at risk of developing the condition. However, you must consult with a healthcare professional before making any significant dietary changes if you have diabetes or related conditions. (Remember to use a glucose control solution any time you get a drastically different or very unexpected result.)
  • Nutrient absorption: Amla's high vitamin C content can enhance the absorption of nutrients, such as iron, from your food. This can be particularly beneficial for individuals with iron deficiency or those who follow a vegetarian or vegan diet.

Benefits of Amla

There are many benefits of amla and easy ways to consume it, from eating the amla fruit, drinking amla juice, and mixing amla powder or amla extract. Many people have experienced hair growth and see a difference in their hair follicles and so they continue to drink amla juice.

In fact, many people living with chronic health conditions have also seen improvement. Those living with diabetes have found better blood glucose levels as one of the health benefits of amla if they incorporate it into their daily diet. Amla acts as a reliable way to see significant improvements in managing blood glucose levels as well as to boost immunity.

Boosts Immunity

The immune systems in humans are complex networks of tissues that work with other parts to protect our bodies against harmful substances. Its immune system keeps track every time it detects a substance that is not there. When a new invasion of the environment is detected, the immune system acts and the enemy's body is destroyed.

Amla powder is an immunostimulating natural substance that aids in strengthening immunity to infections and diseases. Amla powder contains many vitamins and antioxidants that protect the cells from damage. In addition, drinking amla powder helps stimulate the production of blood to fight infections. So, this is it if you are looking for a quick immune system boost.

Promotes Eye Health

It has vitamin A as a major component of good eye health. Vitamins are used to protect the corneas and prevent night blindness. Vitamin A helps protect the eyes against cataracts and maintain healthy blood flow. Vitamin A is also helpful for preventing free radicals and UV damage to the eye. This improves blood flow to eyes and reduces the risk of age-related macular degeneration or other visual disorders.

Promotes Weight Loss

Indian gooseberry, has a rich history in Ayurvedic medicine and is renowned for its numerous health benefits. One area where amla has gained attention is its potential role in weight loss. While amla alone cannot cause weight loss, it may support weight management in several ways:

  • Metabolism boost: Amla is believed to enhance metabolism, which is the process by which the body converts food into energy. A faster metabolism can potentially aid in burning calories and maintaining a healthy weight.
  • Appetite control: Amla is known for its ability to promote feelings of fullness and reduce appetite. Its high fiber content can help satisfy you for longer periods, reducing the chances of overeating or snacking on unhealthy foods.
  • Blood sugar regulation: Fluctuations in blood sugar levels can increase cravings and overeating. Amla has been found to help regulate blood sugar levels, potentially reducing the risk of unhealthy food cravings and promoting weight management.
  • Detoxification: Amla has detoxifying properties that support the elimination of toxins from the body. By aiding the detoxification process, amla may help optimize metabolic function and support weight loss efforts.

It's important to note that weight loss is a complex process influenced by various factors such as diet, physical activity, and overall lifestyle. Amla can be beneficial to a well-rounded weight management plan, but it should not be relied upon as a sole solution.

Incorporating amla into your diet can be done in various ways. Fresh amla can be used raw or in culinary preparations such as smoothies, salads, or chutneys. Amla powder or juice is also widely available and can be added to water, herbal teas, or blended into beverages for convenient consumption.

Promotes Hair Growth

Amla juice contains many nutrients that improve circulation while strengthening the hair follicles from the underlying root. Vitamin C can boost hair follicle length by helping to create collagen protein that replaces damaged cells in the mane.
While rubbing amla oil in one's hair has shown limited benefits, adding amla as a food, amla supplements, or consuming dried amla powder in your daily diet can enrich the hair follicles and promote hair growth.

Reduces Blood Pressure

The antioxidant content as well as a large amount of phosphatated amla help in lower blood pressure. Consuming amla is extremely beneficial in managing your blood pressure. High blood pressure, or hypertension, is a prevalent health concern that increases the risk of cardiovascular diseases. Here's more information on how amla may contribute to blood pressure management:

  • Antioxidant and anti-inflammatory effects: Amla is rich in antioxidants, particularly vitamin C and polyphenols, which help reduce oxidative stress and inflammation in the body. Chronic inflammation and oxidative stress are associated with high blood pressure, and amla's antioxidant and anti-inflammatory properties may help mitigate these factors.
  • Nitric oxide production: Amla has been found to promote the production of nitric oxide (NO), a molecule that helps relax and dilate blood vessels, improving blood flow and reducing blood pressure. Nitric oxide helps regulate vascular tone, and by enhancing its production, amla may help maintain healthy blood pressure levels.
  • Angiotensin-converting enzyme (ACE) inhibition: Some studies suggest that amla may exhibit ACE-inhibiting properties. ACE inhibitors are commonly prescribed medications for managing hypertension, as they help relax blood vessels and reduce blood pressure. Amla's potential ACE-inhibiting effects may contribute to its blood pressure-lowering properties.
  • Reduction of oxidative stress and arterial stiffness: Amla's antioxidant activity may help reduce oxidative stress, a factor associated with the development and progression of hypertension. Additionally, studies have shown that amla may help decrease arterial stiffness, which is often observed in individuals with high blood pressure.
  • Diuretic effects: Amla has mild diuretic properties, meaning it can increase urine production and promote the elimination of excess fluid from the body. By reducing fluid volume, amla may contribute to the regulation of blood pressure.

Comparisons with Other Fruit

Amla berries are renowned for their exceptionally high vitamin C content, contributing to their potent antioxidant activity. On average, a single amla berry contains approximately 20 times more vitamin C than an orange.

To put this into perspective, a medium-sized orange's average vitamin C content is around 70 milligrams. Therefore, to match the vitamin C content of a single amla berry, you would need to consume approximately 20 oranges.

It's important to note that antioxidant content is not the sole determinant of a fruit's health benefits. Different fruits contain a variety of beneficial compounds and phytochemicals that contribute to overall health. Therefore, consuming a diverse range of antioxidant-rich fruits and vegetables is recommended to obtain a broad spectrum of health benefits.

Additionally, it's worth mentioning that the amla extract offers other antioxidant compounds beyond just vitamin C, including polyphenols and flavonoids. These additional antioxidants present in amla contribute to its exceptional antioxidant capacity, making it a valuable addition to a well-balanced diet.

Overall, while amla is highly regarded for its antioxidant content, the precise comparison in terms of the number of oranges or other fruits required to match the antioxidants in one amla berry can vary. Incorporating amla into your diet can significantly boost antioxidant intake and contribute to overall well-being.

A Sour Taste

The taste of amla berries is this remarkable fruit's unique and distinctive aspect. It is often described as a combination of sour, bitter, astringent, and slightly sweet flavors. The flavor profile of amla fruit can vary depending on its ripeness, with unripe berries generally being more sour and astringent.

When you first taste an amla berry, you may experience a tangy and tart sensation that can be refreshing. The initial sourness is often followed by a slightly bitter and astringent taste that leaves a pleasant, lingering sensation in the mouth.

Some people find the taste of amla to be intense and potent, while others appreciate its complex and multidimensional flavor. It is worth noting that the taste of drinking amla juice can be acquired, as its unique flavor may take some time to get accustomed to.

In traditional Indian cuisine, amla powder is commonly used to prepare pickles, chutneys, and preserves. The sourness and astringency of amla add a tangy and vibrant element to these preparations, balancing the overall flavor profile.

Apart from its raw form, amla is also consumed in various processed forms such as amla juice, powders, or dried amla slices. These products often undergo processes to minimize the sourness and astringency of amla, making them more palatable for those who find the taste of fresh amla too intense.

It's important to note that while the taste of amla may not be everyone's preference, its remarkable health benefits and culinary versatility have made it a valuable ingredient in Indian cuisine and traditional medicine.

Amla Green as the Preferred Food

Amla Green is your new best friend if you're interested in incorporating amla into your diet but find the taste challenging. We've taken that sour bitter taste and made it a desired flavoring when mixed with oolong green tea, another superfood that benefits your body. Together, The two create a boost of antioxidant goodness that you can drink all day for maximum benefits. You can even add a scoop of Amla Green to your favorite dessert recipes.


Amla, the Indian gooseberry, stands as a testament to the wisdom of Ayurveda and its profound understanding of the healing potential found in nature. As modern science delves deeper into the properties of amla, it continues to unveil the remarkable benefits of this ancient wonder herb. From its antioxidant and anti-inflammatory effects to its immune-boosting and liver-protective properties, amla has found its place in modern medicine. Embracing the benefits of amla's potential to promote cardiovascular health and enhance skin and hair well-being, science aligns with the wisdom of Ayurveda, solidifying amla's reputation as a truly remarkable gift from nature.