AMLA: Your daily dose of Nutrition and Goodness

AMLA: Your daily dose of Nutrition and Goodness

FITPASS Editorial Team14 March, 2023Updated on : 22 Mar 2023

The Indian gooseberry – Amla, has commonly become a part of our households. From curing the biggest of ailments to minuscule misery, amla is considered no less than any superhero that will fight off any disease. As a nutritionist, my sole recommendation will always remain eating raw amla. The benefits of eating amla raw are - first, it’s convenient, secondly, this unprocessed green miraculous fruit will benefit more and produce essential nutrients for your body. If you are looking to indulge in the goodness of Vitamin C, then this fruit must remain on top of your list. My advice to my clients is to consume amla every day, preferably empty stomach in the morning.

The miraculous effects of amla can be enjoyed by people of all age groups. Certain limitations on the consumption of amla may vary, depending upon the various factors. In this blog, I will share with you some great insights on this master fruit along with a special elixir recipe made from amla so that your every morning detoxification remains sorted.

Amla: Nutritional Value (100G)

  • Calories (Kcal): 58
  • Fiber: 3.4%
  • Proteins: 0.5%
  • Fat: 0.1 %
  • Carbohydrates: 13.7G
  • Calcium: 50%
  • Iron: 1.2 MG
  • Vitamin: 600 MG

Benefits of Amla

The benefits of eating amla are many. Including amla in your daily diet will have a remarkable effect that will make you never want to skip amla. From boosting immunity to glowing skin, amla has inside-out magic on you. Let me tell you how amla benefits you from within.

Immunity booster

With anti-bacterial properties, amla helps as an organic immunity booster. Regular consumption of amla will help you fight off uneasiness and keep your immune system on track.

Burns fat

Amla boosts metabolism which can elevate the process of weight loss as well. Protein in amla can help you to crave less and burn more calories. Hence, amla for weight loss is all you need to hear today.

Perfect for skin and hair

Consume amla on an empty stomach and witness the miraculous effects on your skin and hair. It has essential fatty acids that penetrate deep into your hair follicles. Its Vitamin C and anti-oxidant properties can work wonders to prevent wrinkles, blemishes, fine lines, hair fall, dandruff, greying, and much more.

Manages Blood Pressure

Amla has chromium that helps to keep your cholesterol in check. Your blood pressure remains under control with the consumption of amla juice every day. It also stimulates insulin production in your body which will reduce blood glucose levels.

Cures pain

The prodigy of amla is endless. It works as an analgesic to treat wounds and pains. Amla extract is equally useful in alleviating postoperative pain as well. Even your mouth ulcers come a cropper with the consumption of amla.

Best time to consume Amla

Amla is enriched with countless properties raging with numerous benefits. Although eating amla at any point of the day shall only amplify its enriched qualities, providing your body with natural ailments for an organic cure, however time also plays a major part. I would recommend the best time to consume amla is early morning. It works as a natural detoxifier that will benefit the most when consumed before your breakfast. It removes excess toxins from your body and refreshes you for the rest of the day.

If consuming raw amla seems too much to handle then here is a scintillating ‘Amla Shot’ recipe, specially curated by me which you can try out every morning and gulp as you go.

Recipe of Amla Shot


  • ¼ cup Amla chopped
  • 1 cup Water
  • 1 Lemon
  • 1 Tsp Ginger Chopped
  • 10 Mint leaves
  • ⅛ Tsp Turmeric powder (optional)
  • 1 Pinch of Black pepper powder (optional)
  • ¼ Tsp Salt (Preferably Himalayan/Pink Salt)


  • Blend the ingredients till you get a lumpy texture.
  • Add a glass of water in case you want the consistency to be light.

Tip: You can also gulp this delectable and soothing drink as it is in the morning for better taste and benefits.

Precautions with Amla

Now we know how much amla is beneficial to all of us. With the goodness of Vitamins and other nutrients, amla is the superfood we all must crave for. Certainly, not everybody can enjoy its benefits without getting affected. Here are a few precautionary measures which you must keep in mind before adding amla to your daily diet.

  • Bleeding disorders: Amla is not advisable for people who just underwent surgery as it may elevate the bleeding process. Amla induces blood circulation and it may not take much time to turn from a boon to a bane.
  • People with Diabetes: With its efficiency to reduce blood sugar levels, it may not be viable to consume amla for people with diabetes as it may exaggerate the side effects.
  • Pregnancy & Breastfeeding: According to various surveys and studies conducted by the health departments, amla remains advisably risky if consumed. Consult your OB Gyn before following a diet.

It’s better to remain safe before dealing with any sort of mis comfort. Consult your doctor if you experience any doubt regarding the consumption of amla. If you want to get more insights on a specific meal plan or want your customized diet plan, then download the FITPASS app and check our FITFEAST section, where you can get an expert dietitian at your assistance. Chat with your nutritionist and get dietary advice on just a tap. You can also get in touch with me directly so that our one-on-one conversation on your diet plan can be more fruitful. 

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