Gooseberry / Amla 11 Health Benefits & Nutrition Facts

Gooseberry known as Amla is among the healthiest food due to its high nutrient content. It is a rich source of antioxidants, iron, vitamin A, C, fiber, potassium, magnesium, calcium, etc.

So it highly proves beneficial to health.

It is effective to prevent cancer or tumor cell growth.

It also improves eye health, improves hair luster, skin, anemia, etc.

See also: 45 Healthiest Fruit List On The Earth

Gooseberries have multiple health benefits and it not just said it has been proven. Many researches have been done to find its effectivity on various health problems.

Gooseberries are of many varieties but the healthiest and most discussed is Indian Gooseberry.

They may seem to be ordinary fruit. But they are packed with multiple active antioxidants. These antioxidants have been found to benefits in many ways.

So know the fruit in details so you can also get it benefits.

1. Eye

Gooseberry or Amla is very healthy for the eye. It reduces the risk and treats cataract or nearsightedness. It is good to prevent loss of eye vision.

Gooseberry stands tall in the list high antioxidants content compared to goji berry, blueberry, pomegranate seeds, whortleberries, etc..

Amla or Gooseberry possess potent benefits against free radicals.

Free radicals are responsible for multiple degenerative diseases. It has found to effects the health of eye that leads to diseases like cataract or nearsightedness. (1)

But the strong antioxidants activity of gooseberries protects eyes from free radicals by scavenging them.

It also protects eye retina from oxidative stress. So it is effective in preventing the loss of eye vision or macular degeneration. (2)

Eating with honey is effective in increasing eye vision.

Also, Vitamin A plays a vital role in preventing eye health problems.

2. Improve skin health

Eating it daily early in the morning improves skin health and gives a perfect glow to the skin.

Since it contains ample amount of antioxidants, it protects skin damage from UV rays.

Due to abundant Vitamin C, Iron, folic acid, and other nutrients alma prove beneficial in the production of blood cells. Due to increase in healthy blood. (3)

Due to increase in healthy blood cells, skin receives more oxygen which directly improve skin health

3. Aging

Aging is common with the increase in age. But the process of aging is completely changed. Skin starts to show sign of aging at an early age. (4, 5)

These early signs of aging are due to unhealthy diet, pollution, stress and much more.

Gooseberry can help you fight the problem of aging due to its high antioxidants content. Oxidative Radiance Activity Capacity (ORAC) value is 3387 micromole per 100 g.

Free radicals are known to damage healthy cells. They damage the healthy skin and quicken the process of aging.

But antioxidants fights these free radicals and slow down the process of aging.

4. Diabetes

According to studies, it was found that Gooseberry/Amla has dramatic result in Diabetes patients. (6)

Consuming just 3 quarter of  tsp of Amla powder saw a drop of blood sugar level from 130-140 to  healthy zone to 65-75 within 21 days.

While the diabetes medicines showed far less effective than Alma / Gooseberry.

Side-effects:

Diabetes Medicine: Hypersensitivity, Ocular, Gastrointestinal, Dermatologic, Renal, Hepatic, Hematologic and Metabolic disturbance.

Amla / Gooseberry: No side-effects were found. In fact, it also lowered the bad cholesterol and triglycerides from danger zone to a healthy zone.

Instead of being effective, it is available at very low cost than costly medicine.

And another reason to eat for diabetes patients that gooseberries can also reverse the root cause. So enjoy it.

You can also learn more about it on

5. Heart

Gooseberry is rich in antioxidants, iron, calcium, anthocyanin, flavonoids, potassium, etc. that are required for heart health.

Gooseberry reduces bad cholesterol thus reduce the blockage of blood flow towards the heart. (7)

The antioxidants capacity of 1 tsp 0f Amla is 782 unit that makes it the healthiest fruit. These provide the fruit with efficiency to fight free radicals, recovery of damaged DNA cells and much more.

It improves nerve health thus it supports the proper flow of blood. Antioxidants protect nerve cell damage from free radicals. (8)

Also, it plays major in strengthening heart muscles. (9)

Along with antioxidants, potassium plays a crucial role in strengthening the nervous system. It also balances the fluid and electrolyte level. (10)

With the better nervous system, healthy cholesterol and strong heart muscle gooseberry prove the best food for heart health.

6. Immunity

Gooseberry is the richest source of Vitamin C, that is responsible for boosting immunity. (11)

Vitamin C plays a vital role in improving immunity to fight against free radicals. (12)

With increased immune system body is resistance towards common disease like flu, cough and also prevent infections.

7. Hair

Gooseberry / Amla oil is widely used to improve hair health. It is a rich source of iron and other nutrients that increase the growth of hair. It is also effective to increase hair pigmentation. It also prevents hair loss.(13)

8. Constipation

Gooseberry is a rich source of fiber that improves digestion. Low fiber diet leads many health problems.

Constipation is due to the poor digestive system. A healthy diet in fiber can improve digestion by providing roughage.

Due to improves in the digestion problems like hemorrhoids can be prevented. (14)

9. Cancer

Gooseberry is a rich source of antioxidants which is effective to prevent DNA cell damage from free radicals. Also due to its high Oxidative Radiance Activity Capacity (ORAC) it protects cell damage from oxidative stress. (15, 16)

The Best part of Amla / Gooseberry is that it doesn’t lose it nutrients value even in powered form.

During studies it was found that Amla / Indian Gooseberry has tremendous effect on multiple cancers.(17)

First, it slows down the growth of cancer. Later it starts killing the cancer cells. After complete slow down, it also starts to kill the cancer cells.

Also, the major part is that it didn’t harm any healthy cells.

It proves beneficial in preventing and protecting from cancer. It is effective to prevent growth and spread of cancer cell. It is effective to prevent tumor cell growth.

So, Why not include it in your diet to fight cancer before it grow.

“Prevention is Better Than Care”

So fight against cancer and also share the knowledge with your loved ones so that they can also enjoy the benefit and stay safe.

10. Anemia

Gooseberry posses antianemia property.

It is rich in iron that is effective to increase iron level in the blood. Along with its unique combination Vitamin C that increases body capacity to absorbs nutrients required for blood production.

11. Brain health

Due to rich sources of vitamin and minerals gooseberry improves brain health. Due to the high iron in the blood, it provides oxygen to the brain. Also, it improves memory. (18)

As it contains a high amount of antioxidants, it is effective to prevent degeneration of brain caused due to oxygen free radicals. Thus, it provides complete health benefits to the brain.

Gooseberry is also effective to protect from Alzheimer’s disease but not to cure it.(19)

Watermelon Health Benefits

Plant Compounds That Make It Special

Clinical studies have shown that amla possesses anti-pyretic, analgesic, anti-tussive, anti-atherogenic, adaptogenic, cardio-protective, gastro-protective, anti-anemia, anti-hypercholesterolemia, wound healing, anti-diarrheal, anti-atherosclerotic, hepato-protective, nephro-protective, and neuro-protective properties. (20)

There are many benefits of the listed nutrients but I have listed few their top benefits.

• Vitamin C: Vitamin C has multiple benefits. It is beneficial for cancer, Alzheimer, Immune system, heart, Anemia, etc. You get maximum benefits of Vitamin C as there is a combination of other antioxidants that plays a significant role in improving its strength. (21)
• Anthocyanins: Anthocyanins is beneficial for inflammation, cardiovascular illness, cancer, diabetes and other health. (22)
• Pantothenic acid (vitamin B5): Studies has found that Pantothenic acid with Vitamin C (ascorbic acid) helps to heal injury quickly. (23)
• Folates: Folates provides a protection layer from environment pollution  UV rays. It is beneficial in the prevention of Skin cancer. (24)
• Thiamin (vitamin B-1): Thiamin is beneficial for diabetes. (25)
• Emblicanin: Emblicanin present in gooseberry protect from oxidative stress and inflammation in patients with type 2 diabetes mellitus. (26)
• Punigluconin & Pedunculagin: They protect body from oxidative stress and Type 2 diabetes.(27)

A Word of Thought

Gooseberry is packed with a rich source of nutrients. With so many benefits in a pinch, no one should miss.

1 fresh Amla or just 1/2 tsp is sufficient to get maximum benefits. You can get powered or another form in few bucks which will be enough for weeks.

So enjoy the fruit benefits and also plz share with people so they can also enjoy it.