If you’re looking for a natural way to supercharge weight loss, support digestion, and boost overall health, dietitians say it’s time to consider amla—sometimes called Indian gooseberry—a small fruit with extraordinary benefits. Nutritionist Nmami Agarwal, RDN, says she is “obsessed” with amla for its wide-ranging health perks, from stabilizing blood sugar to improving skin and digestion.
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Benefits of Amla
Amla has earned its “superfood” status for good reason. “It is one of the richest sources of vitamin C,” Agarwal explains. “It has 20 times more vitamin C than one orange.” Vitamin C is well known for supporting immune function, but amla doesn’t stop there. Its potent antioxidant content helps fight free radicals, slowing cellular damage and potentially reducing the risk of chronic diseases. For those aiming for glowing, youthful skin, these antioxidants help protect against environmental stressors while supporting collagen production.
In addition to vitamin C, amla is also rich in vitamin A, a nutrient essential for maintaining healthy vision. Agarwal points out, “Vitamin A helps prevent cataracts and reduces eye strain.” This makes it an especially beneficial food for people who spend long hours in front of screens or are looking to maintain eye health as they age.
For individuals managing diabetes or insulin resistance, amla can be a game-changer. Agarwal notes, “Diabetes should swear by this. It helps prevent drastic sugar spikes.” By supporting more stable blood sugar levels, amla can help regulate appetite, reduce cravings, and indirectly support weight loss efforts.
One of amla’s most underrated qualities is its effect on digestion and gut health. “It balances your stomach acid, reduces acidity, and improves digestion,” Agarwal says. Amla acts as a natural digestive tonic, helping the body break down food more efficiently while reducing discomfort from heartburn or bloating. A well-functioning digestive system is crucial not only for gut health but also for effective weight management, as proper nutrient absorption and elimination are key components of a healthy metabolism.
With its combination of antioxidants, vitamins, and anti-inflammatory compounds, amla supports the body’s natural defenses against aging. Agarwal emphasizes that these benefits go beyond superficial wellness: “It slows down the aging process and gives that natural glow.” For anyone looking to enhance their energy, skin, and overall vitality, incorporating amla into the diet can be a simple yet powerful strategy.
How to Add Amla to Your Diet
Amla can be consumed in several forms: fresh fruit, dried pieces, powdered supplements, or even juice. Adding it to smoothies, yogurt bowls, or salads makes it easy to enjoy its benefits daily. Agarwal suggests making it part of a consistent routine to see the best results.
The Bottom Line
If your goals include faster weight loss, improved gut health, and a natural energy boost, amla is a nutrient-dense ally worth including in your meals. With its high vitamin C and A content, antioxidant power, digestive benefits, and blood sugar stabilizing properties, this small fruit truly lives up to its “superfood” reputation.
