Amla, or Indian gooseberry packs a powerful punch when it comes to health and wellness. Often overlooked due to its sour taste, amla is a nutrient powerhouse that should be a regular part of our diet (best on an empty stomach). Consuming just one amla or a glass of amla juice with water on a day-to-day basis can help boost immunity, protect the liver, improve digestion and heart, and even help manage diabetes.

 

Amla is a rich source of vitamin C, which is a potent antioxidant. It also contains many other antioxidants that fight the damaging free radicals in our bodies. The high fiber content in amla aids digestion and keeps you full for longer. Best of all, it is easily available throughout the year and requires no effort to include in your daily routine other than squeezing a few berries into a glass of water or your morning smoothie.

 

Here are eight reasons why you should drink amla juice every day.

 

 

❝One Amla a Day, Keeps the Doctor Away❞

1. It Strengthens Your Immune System

 

Amla juice is loaded with vitamin C, a powerful antioxidant that protects cells from free radical damage and inflammation. Vitamin C also supports the production and activity of immune cells like white blood cells and natural killer cells, which fight off infections and diseases. According to one review, amla is one of the richest sources of vitamin C, containing 800–900 mg of vitamin C per fruit. That’s more than 20 times the amount found in an orange. Drinking amla juice regularly may help prevent and recover from common ailments like colds, coughs, flu, and sore throat.

 

 

2. It Supports Liver Function

 

As the primary organ responsible for detoxification and nutrient processing, liver health merits close attention. Amla juice shows promise in this area through its ability to quell oxidative stress and inflammation, conditions linked to non-alcoholic fatty liver disease. Studies also indicate it may help regulate liver enzyme levels, indicators of cellular damage. These protective effects likely stem from amla’s rich endowment of polyphenols and flavonoids, potent antioxidants that shield the liver from environmental toxins and infections.

 

 

3. It Promotes Digestive Wellness

Credit: Cary Gastroenterology Associates

 

Amla juice appears to confer digestive advantages as well. With an alkaline composition, it can help balance stomach pH and thereby prevent issues like acidity, indigestion, and ulcers. Its fiber content may smooth transit and ward off constipation. Additionally, amla’s antibacterial and anti-inflammatory properties could alleviate gut ailments involving infection or inflammation. Research also suggests it enhances nutrient absorption by stimulating enzyme secretion and boosting intestinal surface area.

 

 

Also Read: Arjun Ki Chhal Benefits, How To Use It, And More

 

 

4. It Supports Cardiovascular Health

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Regular consumption of amla juice may benefit heart health through several mechanisms. As a potassium source, it supports healthy muscle and blood vessel function while counteracting sodium’s ill effects. Amla is also rich in antioxidants shown to inhibit LDL oxidation, lowering plaque and atherosclerosis risk. Studies indicate it may decrease blood pressure and levels of total cholesterol, LDL cholesterol, and triglycerides while raising HDL cholesterol—all protective cardiovascular outcomes.

 

 

5. It Promotes Healthy Hair

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For those seeking strong, lustrous hair, amla juice offers natural nourishment. Abundant in vitamin C, it supports collagen synthesis crucial for hair structure while shielding strands from environmental damage. Amla also contains iron critical for hemoglobin production, preventing anemia-related thinning. Research suggests it may improve scalp circulation to deliver more nutrients and oxygen to follicles, encouraging growth.

 

 

6. It Benefits Skin Health

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As a rich source of vitamins A and C, amla juice functions as a potent antioxidant to protect skin from aging and damage. Vitamin C stimulates collagen for elasticity while healing wounds and diminishing lines. Vitamin A regulates cell turnover and prevents issues like acne and dryness. Together they may yield clearer, firmer, more radiant skin.

 

 

7. It Supports Kidney Function

 

Playing a vital filtration and waste removal role, healthy kidneys deserve protection. Amla juice shows promise hereby hindering stone formation through oxalate and calcium regulation as well as citrate elevation to inhibit crystallization. Its antibacterial effects may thwart infections while antioxidants shield the organs from drug/toxin damage and reduce inflammation.

 

 

8. It Regulates Blood Sugar

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For those with diabetes or prediabetes, amla juice offers glycemic control support. Studies indicate it increases insulin secretion and sensitivity, enabling cells to better utilize circulating glucose. Amla may also decrease advanced glycation end products to prevent diabetes complications affecting nerves, eyes, and kidneys.

 

 

Precautions & Dosage Recommendations

 

 

As with any supplement, certain precautions and guidelines should be followed to maximize benefits and avoid potential adverse reactions.

 

Individuals with known sensitivities to amla or its ingredients would be wise to seek medical counsel before ingesting the juice, as allergic responses such as swelling or difficulty breathing cannot be ruled out. Similarly, those undergoing treatment for medical conditions like bleeding disorders or acid reflux would benefit from discussing any new dietary changes with their physician.

 

For expectant or nursing mothers, the juice’s impact on hormone levels during fetal development remains unclear. It is therefore recommended to clear its use with an obstetrician to ensure there are no unintended consequences for the mother or child.

 

Those on prescription medications should also check for potential drug-supplement interactions, as amla’s compounds could theoretically impact the absorption or efficacy of treatments for issues like diabetes, high blood pressure, or high cholesterol.

 

When first trying amla juice, starting with a modest amount – say one teaspoon – and slowly increasing the quantity over subsequent servings allows the body to adjust gradually without risk of digestive upset.

 

As for ongoing intake, current guidelines suggest 10-20ml of diluted juice per day, taken in its purest, most natural form for optimal absorption of nutrients. Some find honey or fresh lemon juice helps mask any unpleasant taste. Of course, appropriate dosage will vary depending on individual constitution and health objectives.

 

Proceeding with prudence and consulting medical experts as needed can help ensure amla juice is incorporated safely and yields only its promised health and wellness advantages. An informed and balanced approach to supplementation is usually best.

 

 

Conclusion

Amla is a gift of nature that should be a regular part of our diet, given its abundant health benefits. Make it a habit to consume one or a glass of amla juice to boost your immunity, protect your liver, improve digestion, and manage diabetes. Remember, you don’t need to make significant diet or lifestyle changes to reap amla’s benefits—just squeeze it into a glass of water and drink it on an empty stomach!