What is amla powder?
Amla or Indian Gooseberry (phyllanthus emblica) is a citrous fruit native to India or South Asia. It has long been used as a medicinal fruit in Traditional Ayurvedics. Amla powder is made from dried and ground Amlas which is very much rich in vitamin C, antioxidants, and essential nutrients. It is also used in Ayurvedic medicine for its health and beauty benefits.
In this write-up we will explore more on Amla benefits and know about its dosage and the ways to use it effectively.
Amla Powder Nutrition
Nutritional facts of amla powder in per 100g :
- Calories: 300-350 kcal
- Carbohydrates: 70-75g
- Protein: 2-4g
- Fat: 0-1g
- Dietary Fiber: 25-30g
- Vitamin C: 500-900mg
- Calcium: 40-50mg
- Iron: 3-5mg
- Potassium: 200-300mg
- Antioxidants: High
10 health benefits of amla powder
1. Boosts health immunity
Amla powder is rich in vitamin C which is in itself a powerful antioxidant that strengthens our immune system. It helps the body to fight infections, reduces inflammation, and improves other health conditions. If you regularly consume this amla powder you will get to see a result effectively on your overall health. It will reduce the frequency of common colds, flu, and other illnesses.
2. Good for overall hair health
Amla powder nourishes the scalp and strengthens hair follicles. It causes overall hair growth. It helps to prevent hair dandruff, hair fall, and premature graying by improving blood circulation. You can use it as a hair mask, it will improve hair texture and make it shinier, thicker, and healthier over time.
3. Improves digestive health
The high fiber content in amla powder supports digestive health to a great extent. It promotes regular bowel movements and prevents constipation. It also helps to reduce acidity, bloating, and indigestion. Amla powder stimulates digestive enzymes and improves nutrient absorption. It maintains a healthy gut microbiome.
4. Regulates blood sugar levels
Amla powder helps to control blood sugar by improving the insulin sensitivity and reducing blood glucose spikes. Its antioxidants prevent oxidative stress, which is linked to diabetes complications. Regular consumption benefits people with diabetes by managing sugar levels naturally and reducing the risk of related health issues.
5. Protects your heart health
Amla powder maintains healthy cholesterol levels. It reduces bad cholesterol (LDL) and also increases good cholesterol (HDL). Its antioxidants protect the heart from oxidative stress, lower blood pressure, and prevent plaque buildup in arteries. It supports cardiovascular health and reduces the risk of heart disease.
6. Enhances Skin Health
Rich in antioxidants and vitamin C, amla powder boosts collagen production, reducing wrinkles, fine lines, and signs of aging. It helps maintain clear, glowing skin by reducing pigmentation, acne, and blemishes. Drinking amla-infused water or applying it as a face mask rejuvenates the skin naturally.
7. Aids in weight loss
Amla powder helps in weight loss with boosting metabolism and improving digestion. It aids in the fat burning process, reduces hunger cravings, and detoxifies the body. Amla juice or mixing the powder with warm water in the morning supports weight management effectively.
8. Detoxifies the liver
Amla powder supports liver function by flushing out toxins and enhancing detoxification. Its antioxidants help to regenerate liver cells, reduce fatty liver symptoms, and improve overall liver health. It can reduce the suffering from liver-related issues and ensure optimal detoxification and metabolism.
9. Strengthens bones
Amla powder contains calcium, phosphorus, and other essential minerals that improve bone density and strength. It prevents osteoporosis, arthritis, and joint pain. This powder is good for strong bones and improves joint flexibility over time.
10. Improves eye health
Amla powder is beneficial for vision as it contains vitamin A and antioxidants that protect against age-related macular degeneration and cataracts. It reduces eye strain, dryness, and improves overall eye health. It also maintains clear vision and prevents long-term eye disorders.
Precautions when using Amla
Monitor blood sugar levels
Amla can lower blood sugar but it may interfere with diabetes medication. Consult a doctor before consuming it if you have diabetes.
Avoid excess consumption
Too much amla powder can cause acidity, stomach discomfort, or constipation. That’s why do not over consume it and maintain quantity.
Check for allergies
Some individuals may experience itching, rashes, or breathing issues. If you see any allergic reaction, discontinue the use of it immediately.
Balance with hydration
Amla has cooling properties and may lead to dry skin or scalp. Drink enough water and use moisturizers if needed.
Consult a doctor if pregnant
Pregnant and breastfeeding women should seek medical advice before consuming it. Though it is generally safe for all.
Be cautious with medications
If you are taking any medicines, then you should be cautious about its adverse effects. Because Amla powder can interact with blood thinners, hypertension, and diabetes medications.
Monitor blood pressure
Amla lowers blood pressure, which can be risky for those with hypotension. Avoid excessive intake if you have low BP.
Cold sensitivity
Amla’s cooling effect may worsen cold symptoms or respiratory infections. Reduce intake if symptoms persist.
Avoid with iron supplements
Amla contains tannins that can reduce iron absorption. Take it separately from iron-rich foods or supplements.
Recommended Dosage of Amla
The ideal dosage of amla depends on individual health conditions, age, and method of consumption. Below are general guidelines:
- Amla Powder: 1 – 2 teaspoons (3 – 6 grams) daily, mixed with water, honey, or juice.
- Amla Juice: 20 – 30 ml diluted in water, consumed once or twice a day.
- Raw Amla: 1 – 2 fresh amla fruits per day.
- Amla Capsules/Tablets: 500 – 1000 mg daily, as per medical advice.
- Amla Oil: Used externally for hair and skin, applied 2 – 3 times per week.
How to use Amla
Amla Powder
Mix 1 – 2 teaspoons with warm water, honey, or yogurt. Use it as a hair mask, face pack, or consume it daily for health benefits.
Amla Juice
Dilute 20 – 30 ml in a glass of water and drink in the morning on an empty stomach for digestion, immunity, and skin health.
Raw Amla
Eat 1 – 2 fresh amla fruits daily or add them to salads and smoothies for a natural vitamin C boost.
Amla Capsules/Tablets
Take 500 – 1000 mg per day as directed by a healthcare professional for overall wellness.
Amla Oil
Apply to the scalp and hair 2 – 3 times a week to promote hair growth, reduce dandruff, and strengthen hair follicles.
Amla Tea
- Boil amla slices or powder in water, strain, and drink for a refreshing herbal tea.
- Amla Pickle or Candy
- Enjoy as a tasty and healthy alternative to boost digestion and immunity.
