Thursday, July 25, 2024

How Many Amla To Eat In A Day?

Indian Gooseberry, also popularly known as amla, is a nutritious fruit that offers various health benefits. The name “Amla” is derived from the Sanskrit word “Amlaki,” which means “nectar of life.” Both Ayurveda and modern medicine recognise amla as a true superfood. It is said that eating amla regularly can protect the human body from a large number of ailments and even resolve infertility. 

To reap the maximum benefits of this medicinal fruit, you should eat about 1-2 Amla per day. However, it can be tiresome and difficult for some people to eat raw amla every day. In such a case, you can use Vestige Amla Capsules that offer the same benefits. Each tablet contains 500 mg of amla extract powder. However, it is important to consult your doctor before adding amla in any form to your diet. 

Here are 4 benefits of amla:

Full of Nutrients

Amla is low in calories but packed with a lot of nutrients. For example, 1 cup (150 grams) of Amla contains:

Calories66 cal
Protein1 gram
Fatless than 1 gram
Carbs15 grams
Fibre7 grams
Vitamin C46% of the DV
Vitamin B59% of the DV
Vitamin B67% of the DV
Copper12% of the DV
Manganese9% of the DV
Potassium6% of the DV

Consuming just 150 gm of amla provides 46% of your daily Vitamin C requirement. It is one of the best sources of Vitamin C and, therefore, good for your immune system and skin health. Amla is also a rich source of antioxidants that play a pivotal role in preventing cellular damage and slowing the ageing process. 

The abundance of Copper in Amla is good for your heart, blood vessels and brain. Meanwhile, the manganese found in amla supports metabolism and bone formation. 

Good For Heart

There is abundant research indicating that eating a diet rich in berries can lower the risk of heart disease. 

The antioxidants and potassium present in amla prevent LDL (bad) cholesterol oxidation, thus protecting your heart from diseases. 

Furthermore, flavonols and anthocyanins help in reducing blood pressure and improving blood vessel function. 

Improves Eyesight

Consuming amla daily can also improve overall eye health and reduce common eye issues, including cataracts, intraocular tension, red eyes, itching and watery eyes. As amla is high in lycopene, which is an oxidant, it is helpful in various eye conditions. 


The high vitamin C content in amla offers some promising anti-ageing benefits. As vitamin C is an antioxidant, it can help your body naturally delay the ageing process. In addition, amla can also prevent the breakdown of collagen, promote hair growth and protect against age-related macular degeneration (AMD).

Amla Recipes

Here are some fun amla recipes that will help you consume your daily amla requirement without getting bored. 

Amla Honey Shot

  • Mix amla, star-anise powder and 2 cups of water in a mixer. 
  • Blend the mixture for 60 seconds. 
  • Strain the liquid in a glass or jar. 
  • Add 1 tablespoon of honey. 
  • Mix it well and serve it chilled. 

Amla Chutney

  • Dice amla, ginger, coriander and green chillies in a mixer.
  • Add ¼ cup of water.
  • Blend it for 60 seconds. 
  • Serve immediately or store in an air-tight container. 

Amla Ginger Juice

  • Chop the amla roughly and put it in a mixer.
  • Add chopped ginger and 1 glass of water to it.
  • Blend the mixture and strain it into a jar. 
  • Add salt as per your taste.
  • Serve it chilled for the best taste. 

Amla Infused Water

  • Add 2 glasses of water to a fruit infuser bottle. You can also use a jar.
  • Add roughly chopped amla. 
  • Let it sit for 2-3 hours.
  • Strain the mixture.
  • Your detoxification drink is ready.

The Bottom Line

Amla or Indian Gooseberry is a highly popular herbal fruit in Asian countries. Amla supplements offer a number of benefits and are safe to consume regularly. However, you should not exceed the recommended daily dose mentioned on your supplements. Also, as with any other supplement, consult your doctor before adding amla supplements to your diet.

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