A fruit tree native to some parts of Asia is called amla, or Indian gooseberry. Particularly in India, it has a variety of culinary and herbal medicinal uses. The vitamin C-rich fruit of the Indian gooseberry tree is well-known for its potential heart-protective and antioxidant qualities. The healing properties of Indian gooseberry berries have led to their use in medicine. Indian gooseberry is a tiny, rounded berries with a yellowish-green color.
This
article review Indian gooseberry - amazing health benefits and disadvantages,
its uses, and how to use them.
What is Indian gooseberry?
Indian
gooseberry or amla is an ancient super fruit used in Indian traditional
medicine. Indian gooseberry berry fruit grows on a flowering tree with
yellow-green flowers, which are round, edible, golf-ball-sized, with a pit and
thin peel. Indian gooseberry berries have a sour, bitter, astringent taste and
are used in Indian cuisine. Today, most supplements are made from powders,
dried fruits, or fruit extracts. However, the entire plant, including the
fruit, leaves, and seeds, is utilized in Ayurveda medicine.
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| Indian gooseberry - amazing health benefits |
Nutrients of Indian gooseberry per
Serving:
A serving
of a half-cup contains 33 calories, 8 grams of carbohydrates, 3 grams of fiber,
and 0 grams of sugar. Indian gooseberry berries are a great source of
antioxidants, which help to reduce your risk of chronic diseases such as Heart
disease, Diabetes, and Cancer. Amla berries are also a great source of vitaminA, vitamin C, and vitamin E, as well as iron and calcium. Since fresh Indian
gooseberry berries have a high fiber content and low sugar content, they are a
great addition to any snack or meal recipe.
Indian gooseberry - Amazing health benefits of:
Here are Indian gooseberry
has several potential benefits:
1. Skin health:
India gooseberry,
is a natural blood cleaner, and regular intake of these products can help to
improve your skin’s glow. Amla products also help to fight various skin
allergies. the Indian gooseberry has antioxidant properties, and it can also
help to prevent the degradation of collagen. Collagen is a protein matrix that
forms a firm but flexible structure in the skin and other soft tissues.
2. Hair health:
India
gooseberry is used as a long-term home remedy to improve the growth of hair.
Amla oil stimulates hair follicles for better hair growth, which help Hair
length and hair volume improvement. Indian gooseberry contains vitamin C which
helps in increasing collagen levels. Vitamin C directly affects hair growth by
replacing the dead hair cells. Indian gooseberry also helps in preventing
dandruff issues by keeping the scalp hydrated. Amla helps in reducing the pitta
in order to retard the hair greying process.
3. Relieves heartburn:
The Indian gooseberry fruit group had a greater reduction in the
frequency and severity of heartburn and vomiting compared with the placebo
group. Further research is needed to fully understand the effects of Indian
gooseberry supplements on GERD symptoms and heartburn.
4. Healthier eyes:
Indian
gooseberry is a good source of vitamin A which is known to improve eye health.
This can help to reduce the risk of Macular degeneration and the conjunctivitis
that comes with ageing. The vitamin C content in Indian gooseberry helps to
improve your eye health by fighting off bacteria. This helps to protect your
eyes against conjunctivitis and other infections.
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| Indian gooseberry help to improve eye health |
5. Better digestion:
Indian
gooseberry berries contain soluble dietary fibers that help the body to
regulate bowel movements. This may help to reduce symptoms of conditions such
as irritable bowel syndrome (IBS). Vitamin C in Amla helps your body to absorb
other nutrients, which may be beneficial if you are taking iron and mineral
supplements. Vitamin C in amla berries has synergistic effects with various
health supplements.
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| Indian gooseberry support for good digestion |
6. Protect liver damage:
Indian
gooseberry extract has been shown to protect against liver damage in rats,
which can be caused by consuming a high-fat diet or consuming a high-potency
metabolite that is toxic to liver cells. This is thought to be due to its
antioxidant and anti-inflammatory properties, but this effect has not been
studied in humans.
7. Boost immune health:
Indian
gooseberry may also have anti-inflammatory and immune-boosting properties.
Vitamin C is an antioxidant that works to reduce cell damage and inflammation.
Short-lived inflammation is a healthy immune response. Long-lasting
inflammation is a chronic immune response that promotes poor health. Chronic
inflammatory conditions are linked to a higher risk of developing diseases such
as type 2 diabetes and heart disease, as well as autoimmune disorders. One 100g
serving (about 1/8 cup) contains 300mg vitamin C, which is more than twice the
recommended daily intake for adults.
8. Cancer prevention:
Indian
gooseberry extracts have been shown to kill cancer cells in test-tubes and in
animals. Indian gooseberry extracts may also play a part in cancer prevention
because of their antioxidant activity. Indian gooseberries may also help to
prevent cell mutations that cause the growth and development of cancer cells.
It is thought that many of the phytochemicals in Indian gooseberries (e.g.
tannins, flavonoids) play an important role in cancer prevention. Unfortunately,
there is no human research on the effects of Indian gooseberry on cancer, so
this benefit is far from proven.
9. Reduces blood sugar levels:
Indian
gooseberry can help lower your blood sugar levels in animal studies. Amla has
been used for centuries as a home remedy for diabetes control or prevention.
Stress is the main cause of diabetes. Indian gooseberry is packed with vitamin
C which is a powerful antioxidant that can counteract the effects of oxidative
stress. Regular consumption of Indian gooseberry products can help lower your
risk for diabetes. The soluble fiber in Indian gooseberry helps slow down your
body's rate of sugar absorption, which helps to prevent blood sugar spikes.
However, more research is needed in humans.
10. Relieves hypertension:
Indian
gooseberry is rich in antioxidants, which are known to help remove free
radicals from the body during stress. In addition to antioxidants, Amla also
contains a large amount of potassium. Potassium is known to control blood
pressure, which is why it is commonly used in the diet of people with blood
pressure issues. The main way potassium controls blood pressure is by dilating
the blood vessels, which reduces the risk of high blood pressure. In such a
situation, drinking Indian gooseberry juice may be beneficial.
11. Heart health:
Indian
gooseberry has many uses, but one of the most popular is to improve heart
health. Here are some of the ways Indian gooseberry can help reduce your risk
for heart disease:
- Normalizes blood fat
levels. Human studies have observed improved
blood fat profiles after supplementing with Indian gooseberry, including lower
triglyceride and total and LDL (bad) cholesterol, besides increased HDL (good)
cholesterol.
- Antioxidant effects. Indian
gooseberry extracts may protect against oxidative damage that’s associated with
heart injury.
- Anti-platelet
effects. Supplementing with Indian gooseberry
may help prevent the formation of blood clots, which may cause a heart attack
or stroke if they block an artery.
- Anti-inflammatory
effects. Human studies have noted that Indian
gooseberry can significantly reduce inflammation, which is considered a key
factor in the development of heart disease.
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| India gooseberry a rich nutrient food |
Other health benefits:
- Weight loss: One of the reasons for the fat accumulation is the slow metabolism. The fat accumulates in different places due to bad eating habits. Indian gooseberry stops the formation of the fat and helps in the elimination of the toxins from the body.
- Reduces blood pressure: High blood pressure is one of the risk factors for heart disease. Indian gooseberry may help lower your blood pressure by acting as vasodilator or by widening your blood vessels.
- Memory and Brain Health: The antioxidant and phytonutrient properties of Indian gooseberry help to enhance memory by blocking the effects of free radicals on brain cells. High levels of vitamin C in Indian gooseberry may also stimulate the body to produce norepinephrine.
- Mental health: Indian gooseberry berries contain powerful antioxidants that block free radicals, which can help protect brain cells from harm and improve memory.
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| Indian gooseberry stops the formation of the fat |
Potential
side effects and risks:
Getting fresh Indian gooseberries can be difficult unless you live near
an Indian or Asian specialty market. However, you can still purchase dried
Indian gooseberries on the internet. Taking Indian gooseberry as a supplement
may also cause side effects, as follows:
- Indian gooseberry can thicken your blood and stop normal blood clotting. If you are bleeding disorder or taking blood thinner, consult your healthcare provider before consuming, drinking, or taking Indian gooseberry.
- You should also avoid taking Indian gooseberry before surgery due to the bleeding risk.
- There is some evidence that Indian gooseberry may reduce blood sugar levels in people with type 1, type 2 diabetes, or other blood glucose management conditions.
- Since there is no clear evidence of its safety, Indian gooseberry should not be consumed by pregnant women, breastfeeding women, or those trying to conceive women.
- The dosage of Amla juice can lead to dryness of the skin.
- Amla should be avoided during coughing problems.
Indian
gooseberry products and their recommended dosages:
Different forms of Indian
gooseberry products:
|
Product |
Preparation |
Dosage/ Day |
|
Powder |
Take ½ teaspoon of Amla
powder with lukewarm water. |
2 times |
|
Capsule |
Take 1 – 2 Amla capsules
with excess water after meals. |
2 times |
|
Tablet |
Take 1 – 2 Amla capsules
with excess water after meals. |
2 times |
|
Candy |
Take 1 – 3 Amla candies
after meals. |
– |
|
Juice |
Take 3-4 teaspoons of
Amla Juice before taking food. |
2 times |
How to use Indian gooseberry?
Indian gooseberry fruit can be consumed raw, but it is very sour and not
for everyone. In India, Indian gooseberries are often picked and candied in
simple syrup, and some regions of India use them in a lentil dish called dal.
Most Indian gooseberry supplements come in a powder or capsule form, and
you can use it to make tea, add it to drinks, or add it to smoothies. The
powder usually contains between 500 and 1,000 mg per serving, and because it is
high in vitamin C, many supplement companies advertise it as a hair or skin
care product.
You can also purchase Indian gooseberry fruit oil, which is specially
formulated for skin and hair care. It is important to note that there is
limited research on the safety and effectiveness of using Indian gooseberry supplements,
so it is best to stick to the recommended daily dosage.
Additionally, it is important to consult with your healthcare provider
if you are taking blood thinners or medications for diabetes.
Conclusion:
Indian gooseberry is used as a food ingredient in Indian cuisine and as an
herbal medicine in Asian countries. Indian gooseberry supplements contain many
possible benefits, such as anti-aging and anti-cancer benefits, reducing
heartburn and heart-healthy effects. Indian gooseberries are rich in vitamin C,
which may help improve your immune system. Unfortunately, there is little
research on the safety and effectiveness of Indian gooseberries in humans.
Therefore, you should not take more than what is recommended on the label of
your supplement. Always consult your doctor before adding any supplement to
your routine.
FAQ:
Q1. Can
Indian gooseberry help in boosting the immune system?
Answer: Indian
gooseberry is an excellent source of Vitamin C and Antioxidants, which are
essential for building and strengthening your immune system. Consuming Indian
gooseberry regularly can help improve your immune system, which can help
protect you from infections and diseases.
Q2. What
nutrients and antioxidants are present in Indian gooseberry?
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