Cultivated throughout India and neighboring countries, amla has gained popularity around the world as a ‘superfruit’. It’s no amaze: a 100 gram serving of fresh amla berries have as much vitamin C as 20 oranges.
Amla, also known as Indian gooseberries, breeds on a flowering tree of the same name. The small berries are round and shiny or yellow-green. Although they are quite sour on their own, their flavor can enhance recipes to which they are added.
While we cannot be entirely sure when Ayurvedic healers first started using amla berry, historical records tell us that for at least 1,000 years, it has been used in herbal remedies.
Incorporating this ancient superfruit into your diet can improve your overall health.

Health benefits

The antioxidants and vitamins in amla berry provide several health benefits. High combinations of vitamin C in amla help the body recover from illness. Amla berries also include several flavonols, chemicals that have been linked to benefits such as improved memory.
Here are some other health benefits of amla:

Diabetes control

The soluble fiber in amla berries dissolves quickly in the body, which helps slow down the rate at which your body absorbs sugar. This can help reduce spikes in blood sugar. Amla berries also have a positive effect on blood sugar and lipid count in people with type 2 diabetes.

Better digestion

The fiber in amla berry helps the body regulate bowel movements and relieve symptoms of conditions like irritable bowel syndrome. High levels of vitamin C in Amla berries help your body absorb other nutrients, so it can be helpful if you take iron and other mineral supplements.
Also Read: Reasons Why You Should Eat Amla Everyday

Healthier eyes

Amla berries are rich in vitamin A, which is essential for improving eye health. Vitamin A not only improves vision, but it can also reduce the risk of age-related macular degeneration. Amla’s vitamin C content contributes to eye health by fighting bacteria, which can help protect your eyes from conjunctivitis (pink eye) and other infections.


A 100g serving of amla berry (about half a cup) provides 300 mg of vitamin C, more than double the recommended daily value for adults. You will also find notable amounts of polyphenols, alkaloids and flavonoids. Amla has antibacterial and anti-inflammatory properties.

Memory and brain health

The phytonutrients and antioxidants in amla may benefit memory by fighting free radicals that can attack and damage brain cells. Amla’s high concentration of vitamin C helps your body form norepinephrine, a neurotransmitter believed to improve brain function in people with dementia.

Nutrients per serving

A half-cup serving of amla berries contains:

  • Calories: 33
  • Protein: less than 1 gram
  • Fat: less than 1 gram
  • Carbohydrates: 8 grams
  • Fiber: 3 grams
  • Sugar: 0 gram

Amla berries are rich in antioxidants, which lower the risk of chronic diseases such as cancer, diabetes, and heart disease.
Amla berries are also a great source of:

  • Vitamin C
  • Vitamin E
  • Vitamin A
  • The iron
  • Calcium

Because fresh amla berries are high in fiber and low in sugar, they are an ideal ingredient in meal recipes and nutritious snack.


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