Amla

1. Promotes Hair Health
The biggest hair problems that people face are alopecia (hair loss) and hair thinning. This is most often caused by a deficiency of vitamin C, among other vitamins. The vitamin C in Indian gooseberry has been clinically proven to promote hair growth and improve hair health. It has, therefore, been considered very effective to treat alopecia (1). The Indian gooseberry also contains strong antioxidative properties that fight cell aging and degeneration. This also helps improve hair quality and can prevent premature graying.
2. May Aid Diabetes Treatment
The Indian gooseberry can help in controlling levels of blood sugar and lipids. A study conducted in 2011 tested the effect of the gooseberry on healthy volunteers and those with diabetes. At the end of the study, the participants with diabetes had significantly improved levels of blood sugar and blood cholesterol (2).
A Pakistani study further concluded that the fruit demonstrated excellent properties for treating diabetes and improving liver function when consumed regularly (3).
3. Helps Lower Cholesterol
A 2012 study compared the effects of the Indian gooseberry and a statin drug on patients with high cholesterol levels. The study concluded that the fruit had cholesterol-lowering effects similar to the drug. Interestingly, more benefits were observed in patients who were given the Indian gooseberry.
The study further stated that including Indian gooseberry in the diet could help prevent coronary artery disease and atherosclerosis (4).
4. Boosts Immunity
The Indian gooseberry has brilliant immune-boosting properties (5). It is an excellent source of vitamin C, which not only helps promote immunity but also improves the body’s metabolism. This helps in preventing diseases and infection.
4. Aids Digestion
The fiber in Indian gooseberry adds bulk to your stool, helping in maintaining regular bowel movements.
Consuming Indian gooseberry before meals also stimulates gastric juices, thereby aiding better digestion and absorption of nutrients (6).
5. May Prevent Heart Diseases
The Indian gooseberry has been found to prevent atherosclerosis, which is a condition characterized by the build-up of plaque within the arteries. This condition, if not treated, can lead to a heart attack.
Studies have shown that the Indian gooseberry improves the overall functioning of the heart by increasing the elasticity of the blood vessels, reducing cholesterol and triglycerides, and decreasing plaque build-up within the blood vessels (7).
7. Promotes Eye Health
The vitamin C in amla fights bacteria and guards the eye against conjunctivitis and other eye infections. Consuming Indian gooseberry regularly helps improve vision health. It also makes the eye muscles stronger and provides relaxation to the eyes when they are tired and stressed.
A study conducted in 2010 proved that the regular intake of the Indian gooseberry treated and reversed cataract in lab rats (8).
8. May Help Fight Cancer
The build-up of free radicals in the body results in oxidative stress. This is one of the major causes of cancer.
The powerful antioxidants in the Indian gooseberry fight oxidative stress and eliminate free radicals from the body, thereby cutting down the risk of cancer. The Indian gooseberry is rich in polyphenols and other compounds like gallic acid, ellagic acid, pyrogallol, and terpenoids – all of which act as antioxidants and work in multiple ways to treat and prevent cancer (9).
These are the ways the Indian gooseberry can benefit your health. The key is to include it in your diet on a regular basis. But how?

1. The Fruit, As It Is – The best way to eat the Indian gooseberry is to have it raw and fresh. If you cannot eat it as it is, you can slice the fruit and have it with some salt sprinkled over it.
2. Dried Fruit – You canchop it and dry it in the sun. You can also add some spices to it before drying it. You can consume this dried version of the fruit as a dried pickle or a healthy digestive.
3. Dried Fruit Powder – You can finely blend the powder and add a teaspoonful of it to a glass of water. Drink this every morning.
4. The Juice – This is a perfect and convenient way to add the fruit to your daily diet. Drinking one glass of fresh Indian gooseberry juice in the morning will offer you a bountiful of health benefits.
5. The Oil – The oil of the Indian gooseberry is very beneficial for the skin and hair. When massaged on the hair and scalp, it makes the hair smooth and shiny and gets rid of the scalp issues like dryness, itchiness, and dandruff.
Including the fruit in your diet is quite simple, isn’t it? We have seen the many benefits of the Indian gooseberry. Apart from what we discussed, the fruit contains other essential nutrients that make it what it is.

The Indian gooseberry is an excellent source of vitamin C and is packed with antioxidants and fiber. It also contains other important nutrients like calcium, folate, phosphorus, and magnesium. All of these help promote normal bodily functions on a daily basis. Below are the nutrition values of 100 grams of the fruit.

To reap the most benefits from the fruit, you can follow any of the following dosages (per day):

• 1-2 fresh Indian gooseberries
• 15 -20 mL of fresh juice of the fruit
• 4-5 grams of dried fruit powder (mixed with a glass of water)

Too much of anything is never good for the body, and the same goes for the Indian gooseberry:

• Since the Indian gooseberry is rich in vitamin C and fiber, consuming it in large quantities may cause acidity and constipation (10), (11).
• It is known to aggravate symptoms of cold since it is a natural coolant.
• The gooseberry is rich in potassium, so people with kidney problems or high blood pressure must consume it with caution.