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| Image Emblica/ Amla/ Indian Gooseberry |
12 Benefits of Amla Fruit for Health
Although Emblica Fruit has a sour and slightly bitter taste, it is rich in important nutrients such as vitamins, iron and calcium. Therefore, Indian Gooseberry fruit has various extraordinary health benefits.
Below we summarize some of the health benefits of Emblica fruit that you should know:
1. Emblica Can Overcoming GERD Problems
According to research involving 68 people suffering from Gastroesophageal Reflux Disease (GERD), consuming 1,000 mg of Emblica fruit tablets every day has been proven to reduce GERD symptoms. During the 4 weeks of the study, this fruit succeeded in reducing the frequency and severity of heartburn and vomiting caused by GERD better than the placebo group.
2. Emblica Can Relieve Flu Symptoms
Another benefit of amla is that it helps relieve symptoms of flu or the common cold. Unlike supplements, the body absorbs vitamin C more effectively from this fruit. You can mix two teaspoons of amla powder with two teaspoons of honey, then drink this mixture three to four times a day to relieve a cold or cough.
3. Emblica or Amla can Overcoming Signs of Aging
Rich in vitamin C, Emblica fruit has amazing anti-aging properties. Vitamin C acts as an antioxidant which can protect body cells from damage and slow down the natural aging process. The anti-aging benefits of this fruit also include protection of the eyes from age-related macular degeneration (AMD), improved skin health through collagen production, and hair care by strengthening it and reducing dandruff and hair loss.
4. Emblica can Reduces the risk of cancer
Studies show that Indian Gooseberry extract can help treat a number of types of cancer such as breast, cervical, ovarian and lung cancer. This benefit may be due to the high antioxidant activity in Emblica fruit, as well as the content of phytochemicals such as tannins and flavonoids which are also believed to play a role in cancer prevention. However, further research in humans is needed to prove its benefits.
5. Emblica Can Reduces inflammation
Free radicals in the body can cause various health problems, including inflammation that can damage the heart and skin. The antioxidants in Emblica help neutralize free radicals and reduce inflammation in the body, which in turn can reduce the risk of various diseases.
6. Emblica Can Maintains heart health
One of the main benefits of Emblica fruit is its ability to maintain heart health. This occurs through antioxidant effects that protect the body from oxidative damage that can contribute to heart disorders, anti-inflammatory effects that help reduce inflammation, as well as anti-platelet effects that prevent the formation of blood clots that can cause heart attacks or strokes.
Emblica fruit can also reduce blood fat levels, including triglycerides and bad cholesterol (LDL), while increasing good cholesterol (HDL) levels. Additionally, it can help reduce high blood pressure, which is a risk factor for heart disease.
7. Emblica can Improves the Immune System
Emblica or Indian Gooseberry and its juice are a source of vitamin C, which acts as an antioxidant and improves immune system function. Vitamin C can help prevent certain infections and shorten the duration of colds if taken regularly.
8. Emblica Can Lowers Blood Sugar Levels
Animal and human studies have shown that Emblica fruit can help lower blood sugar levels, which contributes to a reduced risk of type 2 diabetes. However, more research is needed to understand Emblica properties in people with diabetes.
9. Emblica Can Protects the Liver
Studies in rodents show that Indian Gooseberry may protect the liver from damage caused by a diet high in fat or N-nitrosodiethylamine, a toxic substance that damages the liver. These benefits may be related to its anti-inflammatory and antioxidant properties.
10. Amla or Emblica can Improves digestive health
Like many fruits and vegetables, amla contains fiber which is good for digestive health. Adding enough fiber to your diet can help prevent constipation and other digestive problems.
11. Emblica or amla can Relieves pain
Amla fruit has analgesic properties that can help relieve pain, including post-operative pain and neuropathic problems. This is thanks to its anti-inflammatory properties.
12. Emblica can Helps reduce body fat
Emblica is dense in protein, which helps reduce excessive hunger. In addition, this fruit is low in carbohydrates and fat. Nutritionists believe that Emblica can improve metabolism and help in weight loss.
These are some of the extraordinary health benefits of Emblica fruit. Although promising, more research is still needed to confirm most of these benefits.
Effects of eating Emblica or Amla fruit or Indian gooseberry;
The following are conditions in which you should avoid consuming Emblica or Amla fruit:
1. People with allergies to citrus fruits.
Emblica or Amla fruit has acidic properties similar to citrus fruits. Therefore, people with allergies to citrus fruits should avoid consuming Emblica or Amla fruits.
2. People with stomach acid conditions.
Emblica or Amla fruit can irritate the stomach and cause stomach acid symptoms, such as heartburn and bloating.
3. People with kidney conditions.
Emblica or Amla fruit contains oxalates, which can form kidney stones.
4. Pregnant or breastfeeding women.
The effect of Emblica or Amla fruit on pregnancy and breastfeeding is still not known for certain. Therefore, you should consult a doctor before consuming this fruit.
Following are the side effects of consuming too much Emblica or Amla fruit:
- Nausea and vomiting
- Diarrhea
- Bloating
- Stomach ache
- Stomach acid
- Kidney stones
The amount of Emblica or Amla fruit that is safe to consume is 1-2 pieces per day. If you have certain health conditions, you should consult a doctor to find out the amount of fruit that is safe for you to consume.
Tips for Eating Emblica Fruit
Here are tips for consuming Emblica or Amla fruit safely:
- Start by eating a little fruit.
If you do not have allergies or certain health conditions, you can try consuming 1 fruit per day. If you do not experience side effects, you can increase the amount of fruit consumed gradually.
- Consume this fruit with food.
Consuming this fruit with food can help reduce the risk of stomach irritation.
- Avoid consuming this fruit if you are experiencing symptoms of stomach acid.
If you experience symptoms of stomach acid, you should avoid consuming this fruit until the symptoms subside.
If you experience side effects after consuming Emblica or Amla fruit, stop consuming it immediately and consult a doctor.
Nutrition contained in emblika fruit or Indian gooseberry (Phyllanthus emblica)
The following is nutritional information that is generally contained in emblika fruit or Indian gooseberry (Phyllanthus emblica) per 100 grams:
- 1. Calories: 44 kcal
- 2. Carbohydrates: 10.2 grams
- 3. Protein: 0.5 grams
- 4. Fat: 0.6 grams
- 5. Fiber: 4.3 grams
- 6. Sugar: 4.0 grams
- 7. Vitamin C: 27.7 mg (46% of RDA)
- 8. Vitamin A: 290 IU (6% of RDA)
- 9. Vitamin K: 14.8 micrograms (18% of RDA)
- 10. Riboflavin (Vitamin B2): 0.03 mg (2% of RDA)
- 11. Niacin (Vitamin B3): 0.3 mg (2% of RDA)
- 12. Folate (Vitamin B9): 6 micrograms (2% of RDA)
- 13. Potassium: 198 mg
- 14. Calcium: 25 mg
- 15. Phosphorus: 17 mg
- 16. Iron: 0.3 mg
- 17. Magnesium: 10 mg
Emblica fruit, also known as amla, is one of the fruits that is very rich in vitamin C and has many health benefits. The nutrients in this fruit can also vary slightly depending on factors such as variety and ripeness of the fruit.
References:
- Coutinho, Luke. 2018. 6 Reasons Why You Must Include Amla In Your Daily Diet, Especially During Winter. https://www.ndtv.com/health/amla-health-benefits-6-reasons-why-you-must-include-amla-in-your-diet-especially-during-winter-1968718.
- Link, Rachael. 2021. 6 Promising Benefits of Drinking Amla Juice. https://www.healthline.com/nutrition/amla-juice#.
- Shoemaker, SaVanna. 2020. Indian Gooseberry: Benefits, Uses, and Side Effects. https://www.healthline.com/nutrition/indian-gooseberry#.
- Thomas, Sumita. 2022. Amla Benefits – 8 Reasons to Eat Amla Every Day. https://www.healthifyme.com/blog/8-reasons-eat-amla-every-day/.
- Wong, Cathy. 2022. The Health Benefits of Amla Oil. https://www.verywellhealth.com/amla-oil-for-hair-89404#.
