8 health benefits of amla, best superfood in your daily diet to control blood sugar, improve eyesight, more

Amla, or Indian Gooseberry, is one of the most powerful healing fruits that supports immunity, digestion, and strength. Besides, it is also used as a remedy for colds, fever, stomach issues and hair health. Studies show it protects the heart, liver, nerves, and reduces inflammation. It may even help the body fight cancer.

According to Ayurveda, amla is one of nature’s finest rasayana herbs. “It nourishes every tissue and keeps the body in harmony,” Dr Bhavana Gaitonde, Ayurveda expert, Discovery Sciences Group, R&D Centre, Himalaya Wellness Company, tells Moneycontrol. “What makes amla stand out is not just its high Vitamin C content or its antioxidant benefits, but the way it balances all three doshas — Vata, Pitta, and Kapha,” she adds.

8 health benefits of amla

Dr Gaitonde shares 8 reasons why you should add amla to your daily diet.

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Strengthens immunity

Amla contains nearly 20 times more Vitamin C than oranges. It enhances Ojas, the Ayurvedic essence of vitality and immunity. Regular intake — whether as juice, powder, or murabba—helps the body fight infections and recover faster.

Boosts iron absorption and prevents fatigue

Rich in Vitamin C, amla improves iron absorption from plant foods. Ayurveda says it strengthens Raktadhatu, helping prevent anaemia and chronic tiredness. A teaspoon of amla powder with honey is especially beneficial for women.

Supports healthy digestion and gut balance

Amla strengthens Agni, the digestive fire, without aggravating acidity. It relieves constipation, soothes the stomach, and detoxifies the liver. Warm water or rock salt can enhance its digestive benefits.

Nourishes hair and skin from within

Classified as Keshya in Ayurveda, amla supports strong roots, prevents greying, and enhances natural shine. Its antioxidants also promote clear, glowing skin. Amla oil, combined with internal use, offers deep nourishment.

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Regulates blood sugar and metabolism

With its slightly bitter and astringent qualities, amla helps balance Kapha dosha — linked to diabetes and weight gain. Studies show it supports healthy blood sugar and insulin function. Amla juice before meals is a traditional remedy.

Improves metabolism and aids weight management

By improving liver function and clearing Ama (toxins), amla supports a faster metabolism. When paired with a balanced lifestyle, it helps maintain energy and healthy body composition.

Strengthens vision and eye health

A powerful Chakshushya herb, amla protects the eyes from dryness, oxidative damage, and strain. Diluted Amla juice supports long-term vision health.

Promotes longevity and rejuvenation

As a rasayana, amla revitalises all 7 Dhatus (body tissues), boosts memory, and slows premature ageing. It strengthens the nervous system and uplifts the mood.

FAQs on Health Benefits of Amla

1. What are the immunity-boosting benefits of amla?

Amla contains nearly 20 times more Vitamin C than oranges, enhancing vitality and immunity. Regular intake helps the body fight infections and recover faster.