Content uploaded by Johnsy Rani
Author content
All content in this area was uploaded by Johnsy Rani on Jul 15, 2022
Content may be subject to copyright.
IJIN (2017) 1–7 © JournalsPub 2017. All Rights Reserved Page 1
International Journal of Immunological Nursing
eISSN: 2456-1592
Vol. 3: Issue 1
www.journalspub.com
Article Type: Review Article
Consume Amla, the Wonder Berry – See Big Improvement in
Health
T. J. Rani*
Community Health Nursing Department, The Salvation Army, Catherine Booth College of Nursing, Nagercoil,
Kanyakumari, Tamil Nadu, India
ABSTRACT
The Indian amla fruit tastes sour, but it is very nourishing. Both dried and fresh fruits have
health benefits. Many health problems are caused by oxidative damage. Antioxidant agents
prevent and repair these damages. Vitamin C is a good antioxidant agent. It contains vitamin
C, which is nearly 20 times the vitamin C in oranges. Amla lose none of the vitamin C in the
cooking process. It is rich in antioxidant polyphenolics and vitamins. Flavones
and anthocyanins are compounds in amla found to have numerous health
beneficial effects against cancer, aging, inflammation, and neurological diseases. Much of
the anti-oxidant properties come from compounds in them like tannins (emblicanin,
punigluconin, pedunculagin, etc). This little berry is made exceptionally nutritious by a wide
array of other vitamins, minerals, protein, superoxide dismutase, and omega-3 fatty acids. A
comprehensive list would include vitamin A (maintaining integrity of mucosa and skin and
essential component of visual cycle), folates, pantothenic acid (vitamin B5 - for healthy
adrenal glands), pyridoxine (vitamin B6), and thiamin (vitamin B1), as well as, calcium (for
preventing osteoporosis), magnesium, potassium (for blood pressure and acids balance),
copper, phosphorus, and manganese. The iron content maintains red blood regeneration and
good blood circulation. These components are significant to the human body and rejuvenate
for a general feeling of well-being. Amla enhances food absorption, balances stomach acid,
promotes appetite, improves digestion, fortifies the liver, nourishes the brain and mental
functioning, supports the heart, strengthens the lungs, regulates elimination of free radicals,
boosts fertility, facilitates the urinary system, augments skin health, endorses healthier hair,
acts as a body coolant, flushes out toxins, increases vitality, strengthens eyes, improves
muscle tone and, acts as an antioxidant.
Keywords: amla, antioxidants, benefits, vitamin C
*Corresponding Author
E-mail: johnsyrani20@gmail.com
INTRODUCTION
The Indian amla belongs to the
Euphorbiaceae family. This fruit ripens in
wet, forested, hilly areas on the Indian
subcontinent in the autumn. It is
considered as a sacred tree in India. The
fruit tastes sour, but it is very nourishing.
Both dried and fresh fruits have health
benefits. It is widely used in Ayurvedic
treatment as it provides remedies for many
diseases.
Many health tribulations are due to
oxidative damage (while body cells are
utilizing oxygen, they generate by-
products called free radicals that can cause
damage). Antioxidant agents prevent and
repair these damages. Vitamin C is an
Amla, the Wonder Berry Rani
IJIN (2017) 1–7 © JournalsPub 2017. All Rights Reserved Page 2
excellent antioxidant agent, which
formulates amla an influential device
against an array of conditions, including
various types of cancer. It also contains a
healthy dose of scurvy-preventing vitamin
C, which is nearly 20 times the vitamin C
in oranges. Amla lose none of the vitamin
C in the cooking process.
It is rich in antioxidant polyphenolics and
vitamins. Flavones and anthocyanins are
compounds in amla found to have
numerous health beneficial effects against
cancer, aging, inflammation, and
neurological diseases. Much of the anti-
oxidant properties come from compounds
in them like tannins (emblicanin,
punigluconin, pedunculagin, etc). At 3277
mol TE/100g, amla have oxygen radical
absorbance capacity (ORAC) value, which
can be comparable to that of red currants
(3387 mol TE/100g) [1]. A wide array of
other vitamins and minerals, plus protein,
superoxide dismutase, and omega-3 fatty
acids makes this little berry exceptionally
nutritious showed in Table 1. A
comprehensive list would include vitamin
A (maintaining integrity of mucosa and
skin and essential component of visual
cycle), folates, pantothenic acid (vitamin
B5 – for healthy adrenal glands),
pyridoxine (vitamin B6), and thiamin
(vitamin B1), as well as the minerals
calcium (to prevent osteoporosis),
magnesium, potassium (for blood pressure
and acids balance), copper, phosphorus,
and manganese. The iron content
maintains red blood regeneration and good
blood circulation and. All these
compounds are meaningful to the human
body and rejuvenate for a general feeling
of well-being [2].
Table 1. Nutritional value of amla per 100 g (3.5oz).
Nutritional value per 100 g (3.5 oz)
Energy
184 kJ (44 kcal)
Carbohydrates
10.18 g
Dietary fiber
4.3 g
Fat
0.58 g
Protein
0.88 g
Vitamins
Vitamin A equiv.
(2%)15 μg
Thiamine (B1)
(3%)0.04 mg
Riboflavin (B2)
(3%)0.03 mg
Niacin (B3)
(2%)0.3 mg
Pantothenic acid (B5)
(6%)0.286 mg
Vitamin B6
(6%)0.08 mg
Folate (B9)
(2%)6 μg
Vitamin C
(33%)27.7 mg
Vitamin E
(2%)0.37 mg
Minerals
Calcium
(3%)25 mg
Iron
(2%)0.31 mg
Magnesium
(3%)10 mg
Manganese
(7%)0.144 mg
Phosphorus
(4%)27 mg
Potassium
(4%)198 mg
Sodium
(0%)1 mg
Zinc
(1%)0.12 mg
Other constituents
Water
87.87 g
METHODOLOGY
Health Benefits of Amla
Amla improves food absorption, stabilizes
stomach acid, strengthens the liver,
nurtures the brain and mental functions,
supports the heart, strengthen the lungs,
regulates the elimination of free radicals,
boosts fertility, facilitates the urinary
system, augments skin health, endorses
healthier hair, acts as a body coolant,
IJIN (2017) 1–7 © JournalsPub 2017. All Rights Reserved Page 3
International Journal of Neurological Nursing
eISSN:2456-5229
Vol. 3: Issue 1
www.journalspub.com
flushes out toxins, increases vitality,
strengthen eyes, improves muscle tone
and, acts as an antioxidant [3].
Appetite
Appetite improves by consuming amla
powder with butter and honey before a
meal. It also helps to balance nitrogen
levels, thereby increasing weight in a
healthy way.
Digestion
Amla is very high in fiber, like most fruits.
Fiber adds bulk to the stool and helps food
move through the bowels and keeps the
bowel movements regular. This reduces
the chances of constipation. Fiber also
stimulates the secretion of gastric and
digestive juices, so food is digested
efficiently, basically, nutrients are
absorbed in an optimal way and gives a
lighter and healthier feel. Reducing
constipation can also help protect from
various gastrointestinal disorders.
Metabolic Activity
One of the most important ways to stay
healthy is by eating foods like amla that
are high in protein, since proteins are an
essential part of body’s metabolic
activities. Enzymes can breakdown plant
proteins into amino acids and reassemble
them into usable proteins for the body.
Protein is necessary for cellular growth,
muscle development, organ health and a
wide range of other metabolic activities
that are needed to remain healthy and
happy.
Diarrhea and Dysentery
Amla is a useful component in remedies
for diarrhea and dysentery due to its strong
cooling and laxative properties. It provides
great relief for gastric syndrome and
hyperchlorhydria (sensation of burning in
the stomach). As a laxative, it flushes out
any toxins or harmful substances that have
been eaten and are causing discomfort or
illness. Eliminating them from the system
begins the healing process and cools the
burning and discomfort often felt when
diarrhea occurs.
Brain Health
Amla improves brain health due to rich
sources of vitamin and minerals. The high
iron in the blood provides oxygen to the
brain. Also, it improves memory. It is
effective to prevent degeneration of brain
caused due to oxygen free radicals as it
contains a high amount of antioxidants.
Thus, it provides complete health benefits
to the brain. It is also effective to protect
from Alzheimer’s disease but not to cure
it.
Heart Disease
Chromium in amla enhances the effect of
beta blockers, which are used for heart
health, by reducing the
LDL cholesterol content of the body. It
strengthens the heart muscles, so that the
heart pushes blood efficiently all through
the body. By plummeting surplus
cholesterol buildup, the chromium can
reduce the chance of atherosclerosis, or
plaque buildup in the vessels and arteries.
This can shrink the likelihood of strokes
and heart attacks. The iron content upholds
the creation of new red blood cells,
increases circulation and oxygenation of
organs and cells to make the most of
growth and renaissance of tissue, at the
same time maintaining the blood vessels
and arteries fresh.
Diabetes
Amla contains chromium, which has a
therapeutic value for diabetic patients.
Indian amla reduces blood sugar in
diabetic patients and keeps the body
balanced and healthy by stimulating the
isolated group of cells that secrete the
hormone insulin. When blood sugar is
abridged, it means that glucose is utilized
by the cells as useful energy, so
the metabolism is stronger and gives more
energy, without the plunges and spikes in
Amla, the Wonder Berry Rani
IJIN (2017) 1–7 © JournalsPub 2017. All Rights Reserved Page 4
blood sugar that are so dangerous
for diabetic patients.
Anemia
Almas possess antianemic property. It is
rich in iron which is effective to increase
the iron level in the blood. Along with its
unique combination vitamin C that
increases body capacity to absorb nutrients
required for blood production [4].
IJIN (2017) 1–7 © JournalsPub 2017. All Rights Reserved Page 5
International Journal of Neurological Nursing
eISSN:2456-5229
Vol. 3: Issue 1
www.journalspub.com
Infection
Due to its antibacterial and astringent
attributes, Indian amla protect the body
against infection and improves the body’s
immune response. They are also a very
good basis of vitamin C, which is well-
known for its remarkable antioxidant
capabilities and its stimulation of
the immune system. It increases the white
blood cell count in the body, which is the
main line of protection for the immune
system, as white blood cells assault and
gets rid of foreign toxins and substances in
the bloodstream and throughout the body.
It cures cough, fever, pain and stress too.
Diuretic Activity
Amla is also slightly diuretic in nature,
besides being a fruit that is very high in
water. This means that it increases the
frequency and volume of urination.
Urination aids our body does away with
unwanted toxins and excess amount of
water, salts and uric acid. Furthermore, it
can help to lose weight, since up to 4% of
urine is actually composed of fat.
Therefore, a diuretic substance is always
necessary for keeping the kidneys healthy
and also preventing urinary infections and
uterine infections. Amla is a great way to
do this.
Menstrual Cramps
Some of the minerals and vitamins present
in amla combine to make it very useful in
the treatment of menstrual cramps. Since it
takes a while for the necessary elements to
accumulate in the body, it is healthier to
eat amla on a habitual way so it is
constantly in the system and menstrual
cramps can be prevented every month for
women.
Anti-aging
Amla prevents health-related
hyperlipidemia by dipping the quantity of
free radicals in the body because of its
antioxidant qualities. Free radicals are
associated with signs of aging like
wrinkles and age spots.
Calcium Absorption
Calcium is an essential component of
bones, teeth, and nails and also ensures a
beautiful lustrous hair. So, a great way to
keep the body look and feel great is by
eating a vitamin C-rich fruit like Indian
amla.
Amla, the Wonder Berry Rani
IJIN (2017) 1–7 © JournalsPub 2017. All Rights Reserved Page 6
Cancer
Amla is a rich source of antioxidants
which is an effective to prevent DNA cell
damage from free radicals. And due to its
high Oxidative Radiance Activity
Capacity, (ORAC) it protects cell damage
from oxidative stress. The best part of
amla is that it doesn’t lose it nutrients
value even in powdered form. First, it
slows down the growth of cancer. After
complete slow down, it also kills the
cancer cells. Also, the major part is doesn’t
harm any healthy cells. It proves beneficial
in preventing and protecting from cancer.
It is an effective to prevent the growth and
spread of cancer cell. It is effective to
prevent growth of tumor cell. They block
breast cancer cell growth and metastasis
potential in vitro. They protect from lung
and oral cavity cancers. Colorectal cancers
are also prevented by reducing the
constipation [5].
Hair
Amla enriches hair growth and hair
pigmentation, so it is used in many hair
tonics. It strengthens the roots of hair,
maintains color, and improves luster. Hair
growth and color can be improved by
eating fresh amla or applying its paste on
hair roots. Amla oil is extraordinarily
fashionable in India for the reason that it
has been exposed to trim down the chances
of hair loss and baldness. This quality is
due to its carotene, iron and general
antioxidant capacity. They reduce hair loss
by not letting free radicals to injure hair
follicles or crash the hormones that leads
to premature hair loss.
Eyes
Drinking amla juice with honey is good for
improving eyesight, nearsightedness and
cataracts and reducing intra-ocular tension.
This is mainly due to its impressive
content of carotene, which has long been
known for its powerful effect
on conditions related to vision, together
with those that stalk from free radical
action. Vitamin A and carotenes decrease
macular degeneration, night blindness, and
strengthen the vision before the age-related
degeneration from free radicals can occur.
CONCLUSION
Amla is not only used for medicinal
purposes. It is also popularly used
in inks, shampoos and hair oils. The
high tannin content of amla serves as
a mordant for fixing dyes in fabrics. Amla
shampoos and hair oil are traditionally
believed to nourish the hair and scalp and
prevent premature grey hair. Well beds are
lined with amla timber to get clean and
sweet water for drinking and cooking.
Thus it is amazingly a wonder berry!
REFERENCES
[1] http://www.nutrition-and-
you.com/gooseberries.html.
[2] http://foodfacts.mercola.com/gooseber
ries.html.
[3] https://en.wikipedia.org/wiki/Goosebe
rry.
[4] https://www.organicfacts.net/health-
benefits/fruit/indian-gooseberry-
amla.html.
[5] http://wiki-fitness.com/health-
benefits-gooseberry-amla-nutrition/
