That vitamin C helps strengthen immunity, control infections, and improve skin health, is something we all know. But, do you also know how to naturally meet the body’s daily requirement for this antioxidant? The first thing that comes to our minds when talking about vitamin C is either lemons or oranges; however, it turns out that, contrary to popular belief, instead of oranges or lemons, amla is what we need to fulfill our daily requirements of the vitamin.

Talking about it in detail in an Instagram post, dietician Mac Singh wrote, “Well, as per facts and research, lemon and orange both have almost similar amounts of vitamin C per 100g. But when it comes to our humble amla, it stands winning as 100 gm of amla has nine times more vitamin C as compared to orange or even lemon for the same amount! Amla has 450 mg vitamin C per 100 g whereas orange has 53 mg per 100 g only”.

Singh added, “The recommended daily amount for vitamin C is 75 milligrams (mg) a day for women and 90 mg a day for men. So, even if you consume a little amount of amla every day, you will naturally fulfill your adequate vitamin C requirement. Plus, amla is lower in calories, fat, and sugar too. In fact, amla has negligible sugar”.

A post shared by Mac Singh | FOUNDER @ FITELO (@dietitianmac)

Speaking with indianexpress.com, Sameena Ansari – Senior Dietitian and Nutritionist, CARE Hospitals, Hi-Tec City, Hyderabad shared, “Amla or Indian gooseberry is an excellent source of vitamin C, and including it in your diet can help boost immunity and protect against various diseases. One amla fruit contains up to 600 mg of vitamin C, which is more than the recommended daily intake”.

Amla has various health benefits like boosting immunity, improving digestion, promoting hair and skin health, regulating blood sugar levels, and reducing inflammation. Rutu Dhodapkar, Dietetics Team, P D Hinduja Hospital and Medical Research Centre, Khar shared various health benefits of amla. They are:

Boosts immune system: Amla is rich in vitamin C, which helps boost the immune system and protect against infections.

Anti-inflammatory properties: Amla contains anti-inflammatory phytochemicals such as gallic acid, ellagic acid, and quercetin. These compounds may aid in the reduction of inflammation in the body, which can lead to a variety of chronic diseases.

Improves digestion: Amla is known to improve digestion and relieve constipation. It contains fibre that helps to regulate bowel movements and promote healthy digestion.

Lowers cholesterol levels: Amla may help to lower cholesterol levels by reducing the absorption of cholesterol in the gut and promoting its excretion from the body.

Aids skin health: Amla contains vitamin C, which is important for collagen production and skin health. It also has antioxidant properties that help to protect the skin from damage caused by free radicals.

Improves eye health: Amla contains antioxidants that help protect the eyes from oxidative stress and may help prevent age-related macular degeneration and cataracts.

Amla can be consumed in a variety of forms, including juice, dried powder, chutney etc. Singh suggested eating raw amla as nutritional values are lost when food is cooked. He added that amla pickle, juice, etc., can also be consumed, and amla murabba and candies should be avoided as they are loaded with extra sugar, which is not good for health.

To help you make healthy choices, Dhodapkar shared a diabetes friendly, easy, amla chutney recipe that you can add to your diet.

“Amla chutney can be consumed in meals twice a day. Easy to make, it can be consumed for two days if stored in an airtight container in the fridge,” Dhodapkar said, adding that this chutney can be had by diabetics, bone surgery patients, cardiac patients, and even those with a lung infection.

Below is the recipe:

Ingredients :

Cut and deseeded amla- 100 gms
Coriander 50 gms
Pudina-50 gms
Salt to taste
Mix all ingredients and blend it to a smooth paste

While amla is typically safe to consume, there are a few precautions to take while including it into your diet, according to Dhodapkar.

Allergies: People who are allergic to berries or other fruits should avoid eating amla, as it may trigger an allergic reaction.

Medications: Amla may interact with certain medications, such as blood thinners medications. So, if you are taking any medications, you should consult with your doctor before using amla as a supplement.

Dosage: Amla supplements are available in powder, capsules, and juice forms. It is critical to follow the dosage instructions on the supplement label or as directed by your healthcare provider.

Overconsumption: While amla is generally safe, consuming too much of it may cause digestive issues such as diarrhoea, bloating, and stomach cramps.

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