The internet is going gaga over the amazing Amla juice benefits for health, hair and skin. But, are they all true? Is Amla juice really worth the hype? Science says Yes! This ancient ayurvedic medicine is now gaining attention in the modern world for its incredible nutritional value and therapeutic advantages.
Amla Juice or Indian gooseberry juice is the liquid extracted from Amla fruit (Emblica Officinalis). It has a greenish-yellow colour and tastes sour, astringent and pungent. It is a key ingredient in many ayurvedic and herbal medicines.
Some of the different names for Amla juice in popular Indian languages are -Nellikaya juice (Tamil and Kannada), Usirikaya rasam (Telugu), Amlaki Rasa (Bengali), Nellikka juice (Malayalam) etc.
Nutritional Facts of Amla Juice:
Let us look into the nutritional profile of Amla juice per 30 ml of serving:
Total Energy: 20 Cal
- Total Carbohydrates – 4.8 gm
- Total Fiber- 1.2 gm
- Protein – 0.2 gm
- Fat – 0 mg
- Calcium – 3% of DV
- Iron – 2% of DV
- Potassium – 2% of DV
- Magnesium – 2% of DV
- Sodium – 0% of DV (1.8 mcg)
- Vitamin C- 525% of DV
- Vitamin A – 0% of DV (3.2 mcg)
How To Prepare Amla Juice at Home?
Although Amla juice is available as a ready-to-consume drink in the market, the purity and quality is a big question. If you have access to fresh gooseberries, it is better to prepare homemade Amla juice to enjoy maximum benefits with zero risks of chemicals and preservatives.
Here is the recipe:
- Rough Chopped Amla Pieces – 1 cup (Deseeded)
- Water – ½ Cup
How To Do:
- Add amla pieces and water to a blender jar.
- Blend until smooth.
- Use a strainer to separate the juice from the pulp.
- Serve the juice immediately.
Serving Suggestion: You can add a dollop of honey to cut down the acidity of this juice.
Note: If you do not have access to fresh Amlas, you can buy Patanjali Amla juice, Dabur Amla juice or other trusted Indian brands.
Recommended Dosage of Amla Juice Per Day:
Amla juice does plenty of good to your body when had in moderate quantities. The recommended daily allowance of this juice is usually 5ml to 20ml. The dosage depends on individual health condition, age and tolerance limits.
Best Time To Drink Amla Juice:
Amla juice is best had on an empty stomach early in the morning. You can dilute 5-10 ml of amla juice in one cup of water and have it. However, if you suffer from acid refluxes or burning sensation in the stomach, try to have it in-between meals or consult your physician to determine a suitable time for you.
Amla Juice Benefits For Health, Skin and Hair:
Ayurveda hails Amla as an ‘Elixir of life’! Do you know why? But, the ancient healers believed that Amla could literally cure any type of ailment and this is not far from the truth. So, let us now see the top uses of Amla juice for the body, backed with scientific facts.
Health Benefits Of Amla Juice:
Here are our 12 evidence-based health benefits of gooseberry juice. Let’s have a look into them.
1. Cures Respiratory Problems:
If you suffer from frequent attacks of cough, cold and breathing problems, it’s time to incorporate Amla juice in your daily routine. A study shows that Amla juice contains powerful antioxidants which can prevent a number of lung-related diseases like Asthma, Bronchitis etc (1). Also, other studies show that mixing Amla juice with honey can work as an excellent tonic to cure chronic cough and fevers.
2. Strengthens Immune System:
It is known that Amla juice has immunomodulatory effects on the body which helps in strengthening our immune system (2). Scientists attribute this to high amounts of antioxidants and Vitamin C present in this juice effectively fight free radicals which damage your cells. The strong anti-microbial properties of Amla juice combats foreign bodies in the body to lower the risk of infections.
3. Protects Liver From Damage:
One of the biggest benefits of Amla juice is its ability to prevent liver diseases. A study shows that Amla can neutralize the toxic effects of drugs like paracetamol, ethanol, heavy metals etc. which damage the liver tissues (3). Amla juice is also regarded as a hepatoprotective agent with its anti-inflammatory and antioxidant properties to reduce inflammation of the liver and potential degeneration of the organ.
4. Controls Diabetics:
A number of studies were conducted to determine the benefits of Amla juice for diabetic patients. It is known that Amla juice has a high concentration of phenolic compounds which can increase the antioxidant activity in the body to effectively manage Diabetes (4). It is also known that patients who consumed Amla regularly reported lowered levels of fasting and post-prandial blood sugar levels.
5. Reduces The Risk of Cancers:
Recent studies show that Amla can be beneficial in preventing many types of Cancers (5). The antioxidant properties of Amla juice can fight free radicals that scavenge healthy cells by causing oxidative stress. Also, administering certain doses of this fruit is known to inhibit the growth of tumour cells in the early stages.
See More: Amla Health Benefits
6. Acts as a Blood Purifier:
Amla juice helps in the purification of blood to support the better circulation of oxygen and removal of carbon dioxide from the body (6). The antioxidants and polyphenols present in this juice help in flushing out the toxins in the blood to promote healthy functioning of the system.
7. Reduces Acid Refluxes:
Amla juice is an alkaline food that protects your gut lining from getting damaged due to the high stomach acid levels. It is also known that people who consumed Amla juice experienced lessened severity of heartburn due to Gastroesophageal Reflux disease (7).
8. Improves Gut Health:
Studies confirm that Amla juice can strengthen the digestive system by speeding up the process of breakdown and absorption of food. According to the principles of Ayurveda, Amla can stimulate the digestive fire (Agni) without the side effect of excess acid secretion. Gooseberry juice also benefits in dealing with digestive problems caused due to the Pitta imbalance (8).
9. Cools Body Temperature:
Amla juice works as a natural body coolant during Summers. During the digestion process, it balances the stomach acids without generating heat in the body (9). Amla juice works as a heat buster to prevent boils, rashes on the skin and also relieve you from tired and fatigue.
10. Improves Eyesight:
Certain studies show that a herbal concoction made with Amla juice and honey can help in preventing eye-related problems like Conjunctivitis and Glaucoma (10). Consuming this juice regularly for a period of time can also sharpen your eyesight and delay the risk of macular degeneration.
See More: Amla Powder Benefits
11. Better Absorption of Iron:
People who suffer from anaemia or iron deficiency can benefit from Amla juice. It is high in Vitamin C which can support better absorption of iron from external supplements (11).
12. Supports Weight Loss:
Amla juice is an excellent health potion loaded with nutrients. It is a low-calorie food that can energize your body and keeps you feeling full for long. Also, the digestive properties of this juice can help in speeding up the body metabolism for effective weight loss results. Amla juice also contains many antioxidants which fight obesity (12).
READ MORE: Amla For Weightloss
Amla Juice Benefits For Skin:
Here are our 3 best nellikai juice benefits for skin. Let’s have a look into them.
13. Delays Signs of Aging:
Amla juice combats the visible signs of premature ageing with its antioxidant-rich profile. These agents prevent the formation of dark spots, wrinkles, fine lines and dryness of skin by reducing the cellular damage caused by free radicals (13). Also, Amla juice supports collagen synthesis to increase the elasticity of skin for a youthful, radiant appearance.
14. Protects Skin from UV Damage:
A study performed on mice shows that Amla juice extract was effective in reducing the UV damage on the skin (14). The juice contains many vitamins, minerals and phenolic compounds which can prevent the adverse effects of sun damage like dry and flaky skin, poor elasticity and wrinkles.
15. Promotes Glowing Skin:
Amla juice is an excellent detox agent that can flush out unwanted toxins from the body. It hydrates your skin cells and prevents the loss of moisture. By boosting the collagen levels, Amla juice also helps in improving the elasticity of the skin. The high amounts of Vitamin C present in this ingredient can lighten your complexion and give a natural glow (15).
See More: Patanjali Amla Juice Benefits
Amla Juice Benefits For Hair:
Here are our top 3 amla ras benefits for hair. Let’s have a look into them.
16. Stimulates Healthy Hair Growth:
Amla juice is rich in many hair growths supporting minerals, vitamins and phytonutrients. Studies also show that Amla juice, when used with other herbal ingredients, can be beneficial in treating alopecia or hair loss and promoting hair regrowth for a thicker looking mane (16).
17. Treats Dandruff:
Amla juice can be extremely beneficial in treating scalp diseases like Dandruff with its anti-inflammatory properties (17). This juice is also high in Vitamin C which can effectively fight the free radicals in scalp cells and prevent dryness to combat dandruff.
18. Acts as a Natural Hair Tonic:
Amla juice is quite nourishing to your hair. It can enhance hair growth and also increase the melanin cells in your strands to prevent premature greying. By using diluted Amla juice as a hair rinse, you can experience a visible difference in the pigmentation of your hair (18).
Other Indian Gooseberry Juice Benefits:
Here are some more advantages of Amla juice to our body:
19. Keeps Bad Breath At Bay:
If you are suffering from bad breath and dental problems, Amla juice can be a saviour. Amla has anti-bacterial properties which can keep oral bacteria at bay (19). Rinsing your mouth with diluted Amla juice can improve oral health and prevent the formation of plaque, cavities etc.
20. Improves Brain Functionality:
Amla juice has many antioxidants like Ascorbic acid, Gallic acid etc, which prevent degeneration of Brain cells which can lead to Alzheimer’s’, sudden brain strokes etc (20). It also supports better functionality of Brain and improved memory power.
See More: Amla Oil Benefits
How To Use Amla Juice For Weight Loss?
As mentioned above, Amla juice can support weight loss, when combined with a healthy and active lifestyle. Experts recommend having 10-20 ml of Amla juice diluted in warm water and consuming it early morning. This can activate your digestive system and stimulate better bowel movements. Also, having Amla juice on empty stomach can boost your metabolism to burn more calories during your exercise session.
Amla Juice Side Effects:
Amla juice is not suitable for everyone. If you have low tolerance limits to the acidity of this drink or have consumed in excess, you may experience the following side effects:
- Stomach Upset
- Gastric Problems
- Lowered Blood Pressure Levels (if you are on BP medication)
- A sudden drop in sugar levels (if you are already on insulin or diabetic medications)
- Skin Dryness
- Excess Weight loss (in those with higher metabolism)
- Interference with certain medicines (hypertension, heart-related and Diabetes)
Read More: Amla Juice Side Effects
Looks like there are plenty of reasons to start drinking Amla juice for good health! With so much to offer, Amla juice certainly deserves the attention it receives from doctors and health aspirants. So, if you believe in the power of nature, it’s time to add this superfood to your daily diet!