Benefits of amla: Boosts immunity, improves digestion, great for your heart, skin and hair

When it comes to superfoods, amla is one of nature’s most underrated gifts. This small, green fruit may look unassuming, but it’s packed with an impressive array of nutrients that can work wonders for your body.

Think of it as your one-stop shop for better health—amla supports everything from boosting your immunity to improving digestion, heart health, and even your hair and skin.

What’s even better? Amla is incredibly versatile. Whether you consume it fresh, as a juice, or in powdered form, this fruit can seamlessly fit into your daily routine. Plus, it’s not just about improving your health—it’s about feeling and looking your best too.

Let’s take a look at the incredible benefits of this tiny but mighty fruit and why it deserves a place in your daily diet.

• Boosts immunity

Being one of the richest natural sources of vitamin C, amla can combat infections, reduce oxidative stress, and promote well-being. Daily intake of fresh amla, as a juice, or dried powder can strengthen your body's defence system significantly. The Journal of Food Science and Technology finds evidence that the high content of vitamin C in amla enhances the immune response and reduces infection.

Also read | 9 health benefits of drinking amla juice on empty stomach

• Promotes radiant skin

Amla is a boon for skin health. The vitamin C content in amla encourages the production of collagen, which makes the skin supple and reduces wrinkles. The antioxidants in amla fight free radicals from UV rays and pollution, providing a natural glow to your skin. Drinking amla juice or applying it as face mask give you radiant, healthy-looking skin. Studies in the Journal of Clinical and Aesthetic Dermatology show that vitamin C has the ability to improve skin colour and diminish pigmentation.

• Promotes healthy hair

The antioxidants and iron in amla nourish hair follicles and fight off hair loss and grey hair. Additionally, its soothing properties help treat scalp irritation such as dandruff. Amla oil or amla powder in hair masks will make your hair stronger, shiny, and resilient. The Journal of Ethnopharmacology states that amla stimulates hair growth and reduces hair loss.

• Aids digestion

Amla is high in fibre content and has mild laxative effects that improve digestion, relieve constipation, and support gut health. Amla also balances acid levels in the stomach, reducing issues like acidity. Eating fresh amla or consuming a mixture of amla powder with water and honey can significantly improve digestion. A study in the Journal of Gastroenterology found that amla supports regular bowel movements and gut health.

Also read | Top 9 health benefits of amla: Dried, juiced, powdered superfood

• Supports heart health

Amla helps lower bad cholesterol (LDL) and triglycerides while increasing good cholesterol (HDL). Its anti-inflammatory and antioxidant properties protect against heart disease, promoting better cardiovascular health. Incorporating amla juice or powder into your diet can lower cholesterol levels and improve heart function, as shown in research published in the Indian Journal of Medical Research.

• Regulates blood sugar levels

Amla is great for diabetics. Its chromium content improves carbohydrate metabolism and enhances insulin sensitivity, helping regulate blood sugar levels. Drinking amla juice or powder mixed with water on an empty stomach can aid in maintaining healthy blood sugar levels. Studies in the Journal of Ayurveda and Integrative Medicine confirm amla’s role in reducing blood sugar and improving insulin function.

• Detoxifies the body

Amla is also a natural detoxifier, thanks to its high antioxidant content. It flushes out toxins, improves liver function, and promotes kidney health. Drinking warm water mixed with amla juice and honey in the morning can serve as a gentle detox. Research in the Asian Pacific Journal of Tropical Biomedicine supports amla’s efficacy in detoxification and liver health.

• Improves eye health

Rich in vitamin C and carotene, amla strengthens eye muscles and reduces the risk of vision issues such as cataracts and macular degeneration. Drinking amla juice or eating raw amla daily can help maintain healthy eyesight. Studies in the Journal of Nutrition emphasize amla’s protective effects against oxidative stress in the eyes.

Also read | Health benefits of amla: Boost immunity, manage blood sugar level, promote hair growth

• Promotes weight loss

Amla also supports weight loss by boosting metabolism, aiding digestion, and detoxifying the body. Its high fibre content keeps you full for longer, reducing unnecessary calorie intake. Drinking amla juice or mixing amla powder with water can act as a low-calorie addition to your diet. Research in the Journal of Medicinal Food shows that amla aids fat metabolism and supports weight management.

• Reduces inflammation

Additionally, amla’s anti-inflammatory properties help reduce joint pain, swelling, and arthritis symptoms. It supports recovery from inflammation-related conditions, making it an excellent choice for managing chronic pain. Consuming amla juice or powder daily can help alleviate inflammation, as highlighted in the Journal of Inflammation Research.

Amla is a versatile and nutrient-rich superfood with benefits that extend across immunity, skin, digestion, heart health, and more.