Amla, also known as Indian gooseberry, is a nutritious fruit that has been used in Ayurvedic and traditional medicine for thousands of years. Amla is rich in vitamin C, antioxidants, and other nutrients that provide an array of health benefits. Drinking amla juice is a simple way to take advantage of the many perks this fruit has to offer. Here is an overview of some of the top benefits of drinking amla juice regularly.
One of the top reasons to drink amla juice is its high vitamin C content. Amla contains up to 20 times more vitamin C than an orange! Vitamin C is a powerful antioxidant that strengthens the immune system and helps the body fight infections and illnesses. Drinking just one cup of amla juice per day can provide over 600mg of vitamin C, meeting your daily recommended intake. Vitamin C boosts the production of white blood cells, improves cell repair, and acts as an antioxidant to defend against damaging free radicals. With its high dose of vitamin C, amla juice gives your immune system the reinforcement it needs.
Supports Heart Health
Amla juice is not just good for your immune system, it also contains nutrients and antioxidants that support heart health. The vitamin C, polyphenols, flavonoids, and minerals in amla work together to improve circulation, strengthen blood vessels, lower bad LDL cholesterol, and prevent the buildup of plaque in the arteries. Research shows that amla helps maintain healthy blood pressure and prevents oxidative damage that can lead to cardiovascular disease. The potassium in amla juice acts as a vasodilator, improving blood flow, while the iron helps increase the red blood cell count for better oxygenation. Drinking amla juice regularly promotes good cardiovascular health.
Aids Digestion and Gut Health
With its high fiber content and antibacterial properties, amla juice helps improve digestion and maintain a healthy gut. The fiber in amla acts as a prebiotic that feeds the good bacteria in your intestines, supporting a balanced microbiome. Amla contains tannins and other polyphenols that have an antimicrobial effect, fighting off bad bacteria that can cause stomach bugs, diarrhea, and other gastrointestinal issues. The vitamin C in amla juice also helps the body better absorb iron from food, preventing anemia and fatigue. Amla helps produce more gastric juices as well to improve the breakdown and absorption of nutrients from your diet. Sipping amla juice with meals helps support optimal digestion.
Detoxifies the Body
Drinking amla juice provides a wonderful detox for the body. The array of antioxidants in amla, including vitamin C, gallic acid, flavonoids, and tannins, help remove toxic free radicals that accumulate through exposure to pollution, chemicals, poor diet, and stress. Amla boosts liver function to improve the elimination of waste and toxins from the body. The vitamin C in amla juice also prevents the buildup of uric acid that can form painful gallstones and gout. The antioxidants in amla protect the liver against oxidative damage caused by free radicals and environmental toxins. Enjoying amla juice first thing in the morning can give your body the detox it needs.
Boosts Skin Health
For glowing, youthful-looking skin, drinking amla juice is an easy and effective solution. Amla juice contains antioxidants like vitamin C along with amino acids that help increase collagen production. Collagen provides structural proteins that keep skin strong, supple, and elastic to prevent wrinkles and sagging. The antioxidants in amla juice also reduce inflammation, redness, and symptoms of acne or eczema. Applying amla juice topically can fade spots, minimize pores, brighten complexion, and prevent signs of aging. The vitamin C aids in cell turnover and repair for an overall improvement in skin texture and tone. Include amla juice in your beauty regimen for gorgeous, healthy skin.
Increases Energy Levels
Feeling tired and run down? Amla juice can provide a natural energy boost any time of day. It contains valuable B-complex vitamins like niacin, thiamine, and riboflavin that are necessary for converting food into usable cellular energy. The fruit sugars in amla juice provide an instant energy source while the antioxidants prevent the spike and crash of energy that comes from caffeine and sugar. Drinking amla juice first thing in the morning helps increase blood circulation and oxygenation which reduces fatigue and grogginess. The iron in amla also helps increase the red blood cell count and hemoglobin which improves energy levels and stamina. For an invigorating pick-me-up without the crash, try some amla juice.
Amla is packed with anti-inflammatory compounds that make it an effective remedy for inflammatory conditions. The antioxidants in amla, especially the vitamin C and gallic acid, neutralize free radicals that trigger widespread inflammation in the body. Chronic inflammation is linked to a higher risk of heart disease, diabetes, cancer, and other serious conditions. Amla juice reduces levels of inflammatory markers like C-reactive protein (CRP) and works as well as prescription anti-inflammatory drugs. The antioxidants and vitamin C in amla prevent and relieve joint inflammation that contributes to painful arthritis. Drink amla juice daily to lower inflammation for better health.
Protects Against Cancer
Research has found that drinking amla juice provides protective benefits against cancer growth and spread. Amla is loaded with antioxidants and phytonutrients that have anti-carcinogenic effects. The vitamin C scavenges free radicals and prevents DNA mutation while the gallic acid induces apoptosis in cancer cells to inhibit tumor growth. Amla extracts have been shown to suppress the proliferation of cancer cells and reduce the side effects of chemotherapy and radiation in cancer treatment. The combination of antioxidants, vitamin C, and polyphenols make amla juice a potent natural cancer-fighting agent.
Improves Diabetes Management
For those living with diabetes, amla juice can help lower blood sugar levels and improve glucose control. Animal studies have found amla extracts significantly reduce serum glucose and A1C levels, a measurement of long-term blood sugar averages. Amla may stimulate the secretion of insulin from the pancreas while also improving insulin sensitivity in muscle cells. The chromium in amla helps regulate carbohydrate metabolism to keep blood sugar balanced. Amla juice also prevents the spikes in blood sugar that occur after eating high-carb meals. The polyphenols help inhibit the enzyme alpha-glucosidase which breaks down carbs into glucose. Adding amla juice to your diet aids in diabetic management.
Enhances Brain Function
Drinking amla juice daily offers neuroprotective benefits that enhance brain function and cognition. The antioxidants in amla, like vitamin C and gallic acid, help reduce oxidative stress on the brain which can impair cognitive abilities. Amla supports improved memory, focus, concentration, learning, and overall mental performance. It may also help with conditions like Alzheimer’s disease, dementia, depression, and anxiety. Animal research found memory and cognitive function increased when rats consumed amla extracts. The flavonoids and polyphenols are nootropic agents that enhance communication between neurons in the brain. Try amla juice as a natural cognitive enhancer.
Supports Liver Function
Your hard-working liver can benefit immensely from drinking amla juice. Amla is a cooling herb in Ayurveda that helps flush toxins, excess heat, and congestion from the liver. The antioxidants prevent oxidative damage to liver cells while the vitamin C stimulates glutathione production which is the body’s master antioxidant that detoxifies the liver. Amla juice improves the flow of bile needed to eliminate waste through the gastrointestinal tract. The polyphenols protect against fatty liver disease caused by a high-fat diet. Amla juice also helps the liver metabolize and eliminate medications, chemicals, environmental toxins, and alcohol more efficiently. Keep your liver healthy with the detoxifying power of amla juice.
Strengthens Hair and Nails
For lustrous, strong hair and nails, look no further than amla juice. The abundance of antioxidants, especially vitamin C, nourishes the hair follicles and increases circulation to the scalp to stimulate growth. Vitamin C aids in the production of collagen which fortifies and repairs hair strands to prevent breakage and increase volume. Drinking amla juice restores moisture and sheen to dry, dull hair. Applying amla juice topically treats dandruff and itchy, irritated scalp as well. The minerals and vitamins in amla strengthen brittle nails against cracking and splitting. High in biotin, amla juice promotes growth of long, healthy nails and improves nail texture.
The antioxidants in amla support eye health and protect vision. Conditions like cataracts and macular degeneration are linked with excessive free radical damage, which the vitamin C and carotenoids in amla can help neutralize. Amla may also prevent night blindness by increasing the absorption of vitamin A needed for vision in low light. The amino acids and flavonoids in amla juice improve blood circulation to the optic nerves and retina. This provides more oxygen and nutrients to keep the eyes functioning optimally. Amla juice can even help reduce eye strain, eye fatigue, dryness, and irritation from spending long hours staring at a computer. Drink up for healthy eyes!
Supports Weight Loss
Looking to shed a few pounds? Amla juice can aid your weight loss efforts in multiple ways. First, amla is naturally diuretic which eliminates water weight from the body. It also improves digestion and flushes toxins from the liver which optimizes metabolism for better fat-burning. The fiber in amla juice helps increase satiety so you eat less throughout the day. Amla is also low in calories and sugars yet high in beneficial nutrients so you get maximum nutrition without a lot of empty calories. The polyphenols may inhibit the creation of new fat cells while the chromium regulates carbohydrate cravings and hunger. Combine exercise with amla juice to get increased energy for workouts and enhanced fat-burning results.
Slows Signs of Aging
Amla is considered a longevity-promoting herb in Ayurvedic practices because it contains youth-preserving antioxidants that slow signs of aging both internally and externally. The rich concentration of vitamin C boosts collagen production to keep skin firm and supple and brightens your complexion. Amla strengthens muscle tone and preserves bone mineral density to prevent age-related frailty and stiffness. The iron and B-vitamins in amla improve oxygenation and circulation which reduces fatigue and brain fog. Amla supports cellular repair and regeneration to slow the natural aging process at the cellular level. Drink amla juice to feel and look years younger!
Promotes Oral Health
Sipping amla juice each day keeps your mouth healthy and smiling bright! Amla helps prevent cavities, tooth decay, and plaque buildup thanks to its antibacterial properties and high mineral content. It strengthens enamel, boosts oral immunity, and reduces inflammation of the gums that contribute to gingivitis. Amla juice stimulates saliva production which helps maintain pH balance and washes away bacteria in the mouth. As a natural source of fluoride, amla juice keeps teeth strong. Gargling with diluted amla juice alleviates sore throat while also freshening breath. The astringent tannins in amla help tighten gums and reduce bleeding. Drink up for excellent oral health.
Natural Antibacterial & Antiviral
With its high vitamin C content and antimicrobial compounds, amla juice can fend off bacterial and viral infections and illnesses. Amla is a natural antibacterial agent effective against common foodborne pathogens like Listeria and E. coli. Clinical studies found amla extracts inhibit the growth of certain antibiotic-resistant bacterial strains. The polyphenols, tannins, and organic acids in amla prevent viral attachment and replication to fight infections. Amla supports the immune system’s antibody response to invading pathogens. Sip amla juice at the first sign of illness and continue drinking it during recovery for its immune-boosting and therapeutic benefits.
Amla juice provides natural relief for constipation and keeps bowel movements regular. The fiber acts as a prebiotic to feed good bacteria and encourages the growth of beneficial microflora. Amla stimulates contractions in the intestines to move stool through the digestive tract efficiently. The antioxidants and vitamin C lubricate the intestinal walls so waste can pass through easily. Drinking amla juice increases bile production which aids digestion and improves stool consistency. The diuretic effect helps soften stool by removing excess water from the colon. Sipping amla juice daily alleviates constipation and improves regularity naturally.
Anti-Aging for Cells
Amla juice contains potent antioxidants that are highly beneficial for cellular health, repair, and longevity. Vitamin C stimulates collagen production which is the scaffolding that keeps cells intact and resilient. The polyphenols and flavonoids have been found to stimulate cell repair and regeneration which slows the aging process at the cellular level. Amla juice reduces the effects of toxins, pollution and stress that damage cells through oxidation. The anti-inflammatory nature of amla also limits the self-destruction of cells that leads to premature aging. Active compounds in amla extend the lifespan of isolated fibroblasts in lab studies. Drink amla juice to nourish your body’s cells and promote healthy aging.
Protection Against Sun Damage
Drinking amla juice can provide some protective benefits against sun damage from harmful UV radiation. The carotenoids, vitamin C and antioxidants in amla juice reduce inflammation and oxidative stress caused by UV exposure. They may also inhibit hyperpigmentation, sun spots, and melasma caused by photosensitivity. Animal studies have shown pre-treatment with amla juice limited skin thickening and tumor formation from excessive UV radiation. While not a replacement for sunscreen, amla juice supplies important antioxidants that defend the skin against sun damage for less visible aging. It may even aid in minor DNA repair caused by UV rays.
Alleviates Symptoms of PCOS
Amla juice has therapeutic potential for improving symptoms of polycystic ovarian syndrome (PCOS) in women. Animal studies have shown amla extracts help regulate menstrual cycles, boost ovulation, and improve fertility in PCOS models. The antioxidants and anti-inflammatory properties of amla protect the ovaries and uterine tissues against damage from inflammation, hormonal imbalance, and excess androgens associated with PCOS. Amla juice has an adaptogenic effect that balances and regulates hormones levels as well. The chromium helps improve insulin resistance that underlies PCOS in many women. Try drinking amla juice to relieve common PCOS issues like irregular periods, infertility, and hormonal dysfunction.
Beyond vitamins and minerals, amla juice contains unique bioactive compounds and antioxidants that provide most of its health advantages. These include tannins, flavonoids like quercetin, phenolic acids like gallic acid, and alkaloids like phyllantine. The phytonutrients in amla support the body at the molecular level by enhancing detox pathways, upregulating antioxidant enzymes, improving mitochondrial function, and stimulating DNA repair. Flavonoids like quercetin cross the blood-brain barrier to enhance cognitive function. Drink amla juice to benefit from these powerful phytonutrients.
How to Add Amla Juice to Your Diet
Amla juice is available at health food stores or online in powder or concentrate form. It has a tart, refreshing taste that is quite pleasant alone or combined with other fruit juices. Add 1 to 2 teaspoons of amla powder to water, juice, smoothies, or protein shakes. Start with small amounts, as amla can cause diarrhea or stomach upset in excess. Look for organic, additive-free amla juice for maximum benefits. To enhance the positive effects, dilute the juice in warm water each morning on an empty stomach. Then continue sipping more diluted juice throughout the day. With its density of antioxidants, vitamins, minerals, and phytonutrients, amla juice is a simple way to boost your health every day.