Amla: Nature’s Powerhouse of Nutrition
Amla, also known as emblic myrobalan, is a small, green, tangy fruit that has been trusted in traditional wellness practices across Bangladesh and South Asia for generations. It’s one of those simple, locally available ingredients that often go overlooked—yet it’s packed with incredible health benefits.
Whether you eat it raw, drink it as juice, or take it in powder or candy form—amla is a superfruit your body will thank you for.
Key Nutritional Value of Amla
Here’s why amla is considered one of the most nutrient-rich fruits:
| Nutrient | Per 100g (Approx.) |
| Vitamin C | 600–900 mg |
| Fiber | 3–5 g |
| Calcium | 25–50 mg |
| Iron | 1–2 mg |
| Antioxidants | High |
| Calories | ~44 kcal |
The Vitamin C content in amla is exceptionally high—several times more than in lemons or oranges—making it one of the best fruits for immune support, especially during seasonal shifts.
Health Benefits of Amla You Shouldn’t Miss
Boosts Immunity
Amla is a natural immunity booster. Its Vitamin C and antioxidant content help strengthen the immune system, support white blood cell production, and reduce inflammation.
Improves Digestion
Traditionally used for digestive health, amla:
- Aids in better absorption of nutrients
- Reduces bloating and acidity
- Supports a balanced gut microbiome
Supports Healthy Skin and Hair
Amla contains antioxidants that fight skin-damaging free radicals. It helps:
- Promote collagen for youthful skin
- Clear acne and blemishes
- Strengthen hair roots and prevent premature greying
You can consume it or use amla oil/topical masks for visible results.
Helps Control Blood Sugar
Amla can help stabilize blood sugar levels and improve insulin sensitivity, making it ideal for people managing type 2 diabetes or prediabetic conditions.
Aids in Detoxification
Amla supports liver and kidney function by helping flush out toxins. It’s commonly used in detox drinks to restore vitality and improve skin clarity.
Supports Heart Health
Daily consumption of amla is associated with:
- Lower LDL (bad cholesterol)
- Improved HDL (good cholesterol)
- Reduced plaque buildup in arteries
These benefits collectively support a stronger heart and lower risk of heart disease.
Strengthens Bones
Amla’s calcium and antioxidant properties contribute to improved bone health and density, which is especially important with age or bone-related conditions.
How to Include Amla in Your Daily Diet
Not a fan of biting into the sour fruit? No worries! There are plenty of easy, tasty ways to consume amla regularly:
- Amla Juice: Mix fresh amla juice with water. Best taken on an empty stomach in the morning.
- Amla Powder: Add to warm water, honey, or smoothies.
- Dried Amla Slices: Chewy, tangy, and rich in fiber—a great midday snack.
- Amla Candy or Murabba: A sweetened option that’s both flavorful and beneficial.
- Amla Pickle: If you prefer spicy and sour notes, this traditional form can add both taste and nutrition.
Amla may be small in size, but its health benefits are powerful and wide-reaching. From boosting your immune system to improving your digestion, skin, and hair—this locally accessible superfruit is a simple addition with major returns.
In a world full of synthetic supplements, amla stands out as a natural, affordable, and time-tested remedy. Make it a part of your daily health routine and experience the difference for yourself.