Amla (آملہ) is considered as superfruit for health and wellness. Scientific name of Amla is Phyllanthus Embica. It is also known as Indian Gooseberry. Amla is a small, round, greenish-yellow fruit that has been used in medical systems for thousand of years. In Sanskrit, it is known as Amalaki.
Amla (آملہ) ko sehat aur tandurusti ke liye ek superfruit mana jata hai. Amla ka sainsi naam Phyllanthus Emblica hai. Isay Indian Gooseberry ke naam se bhi jana jata hai. Amla ek chhota, gol, sabz-peelay rang ka phal hai jo hazaron saalon se mukhtalif tibbi nizaamon mein istemal hota aa raha hai. Sanskrit mein isay Amalaki ke naam se jana jata hai.
Table of Contents
This article focuses on exceptional nutritional health benefits of Amla, nutritional facts and its usage.
What is Amla (آملہ)
Amla is native to tropical and subtropical regions of India, Southeast Asia, and the Middle East. Fresh amla has a unique taste but its incredible health benefits far outweigh its challenging flavor profile. In Urdu, gooseberry is also referred to as فَرَنگی انگور (Farangi Angoor) or کروندا (Karwanda), though amla specifically refers to the Indian variety.
Amla Hindustan, Southeast Asia aur Middle East ke garam aur nisbat-an garam ilaqon ka maqami phal hai. Taaza amla ka zaiqa munfarid hota hai, lekin is ke hairat angez fawaid is ke mushkil zaiqay se kahin zyada aham hain. Urdu mein gooseberry ko فَرَنگی انگور (Farangi Angoor) ya کروندا (Karwanda) bhi kaha jata hai, lekin amla khaas taur par Indian variety ke liye istemal hota hai.
Nutritional Profile of Amla
It is exceptionally rich in vitamin C, containing 600 to 700 mg serving. This percentage is 10 to 30 time the amount found in an orange. This makes it one of the richest sources of vitamin C on the planet. Along with vitamin C, amla is filled with potent antioxidants including phenols, tannins, flavonoids, polyphenols, and alkaloids.
The fruit also contains some essentials minerals such as calcium, phosphorus, iron, magnesium, and potassium, along with amino acids and phytonutrients that contribute to its therapeutic properties.
Yeh vitamin C se nihayat zyada malamaal hota hai aur is mein 600 se 700 mg tak vitamin C paya jata hai. Yeh miqdaar orange mein mojood vitamin C se 10 se 30 guna zyada hai. Isi wajah se amla ko duniya mein vitamin C ke sab se ameer qudrati zaraaye mein se ek mana jata hai. Vitamin C ke ilawa, amla mein taqatwar antioxidants bhi bharpur miqdaar mein paye jate hain, jin mein phenols, tannins, flavonoids, polyphenols aur alkaloids shamil hain.
Is phal mein kuch zaroori minerals bhi paye jate hain, jaise calcium, phosphorus, iron, magnesium aur potassium. Is ke ilawa, is mein amino acids aur phytonutrients bhi mojood hote hain jo is ki tibbi aur sehat se mutaliq khasusiyat mein aham kirdar ada karte hain.
The following are the nutritional value of amla (per 100g)
| Calories | 250-320 Kcal |
| Carbohydrates | 63g-78.2g |
| Dietary Fiber | 6.3g-8g |
| Sugars | 32g (naturally occurring) |
| Protein | 0.6g-1.41g |
| Fat | 0.1g-0.6g |
| Vitamin C | 600mg-900mg (extremely high) |
| Minerals | Potassium (850mg), Calcium (60mg), Iron (2.4mg), Magnesium (35mg) |
Top 9 Health Benefits of Amla
There are numerous health benefits of amla. Some of the most important to discuss are explained below in English and Urdu.
Amla ke bohat se sehat se mutaliq fawaid hain. In mein se kuch sab se aham fawaid neeche English aur Urdu mein tafseel se bayan kiye gaye hain.
Immune System Booster
The high concentration of vitamin C in amla helps the body recover from illness and strengthen immune function. Vitamin C is essential for the production and function of white blood cells, which are the body’s first line of defense against infections.
Amla strengthening the immune system and promotes overall health and well-being. The antioxidants in amla help neutralize free radicals that can weaken immunity and make the body more susceptible to diseases.
Amla mein vitamin C ki bohat zyada miqdaar hoti hai, jo jism ko bemari se sehatyab hone aur mudafati nizaam ko mazboot banane mein madad deti hai. Vitamin C safed khoon ke khaliyat (white blood cells) ki paidawar aur unke behtar kaam ke liye zaroori hai. Ye khalay jism ko infection ke khilaf difa karne mein pehli saf mein aham kirdar ada karte hain.
Amla mudafati nizaam ko mazboot banane ke sath-sath majmoi sehat aur tandurusti ko bhi behtar banane mein madad karta hai. Amla mein mojood antioxidants free radicals ko neutralize karne mein madad dete hain, jo mudafati salahiyat ko kamzor kar sakte hain aur jism ko mukhtalif bemariyon ke liye zyada mutasir hone ke qabil bana sakte hain.
Digestive Health and Gut Wellness
Amla is known for its digestive benefits in Ayurvedic medicine. The soluble fiber in amla berries dissolve quickly in the body. This helps to regulate bowel movement and relieve symptoms from conditions like irritable bowel syndrome.
Clinical studies have shown that taking 500mg of amla extract twice daily for 4 weeks led to significant reductions in the severity and frequency of heartburn and regurgitation in patients with gastroesophageal reflux disease.
Amla ko Ayurvedic medicine mein hazme se mutaliq apne fawaid ke liye jana jata hai. Amla mein mojood soluble fiber jism mein jaldi hal ho jata hai. Yeh bowel movement ko munazzam karne aur irritable bowel syndrome jaisi surat-e-haal ki alamat ko kam karne mein madad karta hai.
Clinical studies se maloom hua hai ke 4 hafton tak din mein do martaba 500 mg amla extract lene se gastroesophageal reflux disease ke mareezon mein seene ki jalan (heartburn) aur khana ya tezab munh ki taraf wapas aane (regurgitation) ki shiddat aur frequency mein numaya kami aayi.
Diabetes Management and Blood Sugar Control
Research presents amla’s remarkable effects on blood sugar regulation. Daily doses of up to 3g of amla powder extract reduced blood glucose levels in diabetic patients after 21days, with similar outcomes observed when consuming 10g of amla powder once daily for 90 days.
Amla berries have a positive effect on blood glucose and lipid counts in people with type 2 diabetes. Along with that soluble fiber helps slow the rate of sugar absorption, reducing blood sugar spikes.
Research se blood sugar ko control karne mein amla ke numaya asraat samne aaye hain. Rozana 3 gram tak amla powder extract lene se 21 din baad diabetic patients mein blood glucose levels mein kami dekhi gayi. Isi tarah, 90 din tak rozana ek martaba 10 gram amla powder lene se bhi milte-julte natayij samne aaye.
Amla type 2 diabetes ke mareezon mein blood glucose aur lipid levels par musbat asar dal sakta hai. Is ke ilawa, soluble fiber sugar ke jism mein jazb hone ki raftaar ko dheema karne mein madad karta hai, jis se blood sugar mein achanak izafa kam ho sakta hai.
Cholesterol Management
Amla fruit is rich in antioxidants. This helps in reducing the risk of chronic health conditions like heart disease. Studies have shown that amla can help lower both LDL (bad) cholesterol and triglyceride levels while potentially increasing HDL (good) cholesterol.
Amla antioxidants se bharpur hota hai. Yeh heart disease jaisi chronic health conditions ke risk ko kam karne mein madad kar sakta hai. Studies se pata chala hai ke amla LDL (bad cholesterol) aur triglyceride levels ko kam karne mein madad kar sakta hai, jabke yeh HDL (good cholesterol) ko barhane mein bhi mumkinah tor par madadgar ho sakta hai.
Eye Health Enhancement
Amla fruit is rich in vitamin A, which is key to improving eye health and vision. The vitamin C also helps in eye health by fighting bacteria that can cause conjunctivitis and other eye infections.
Regular consumption of amla helps protect the eyes from damage caused by free radicals, UV radiations, and prolonged screen exposure.
Amla vitamin A se bharpur hota hai, jo aankhon ki sehat aur nazar ko behtar banane ke liye aham hai. Vitamin C bhi aankhon ki sehat mein madad karta hai kyun ke yeh un bacteria ke khilaf muqabla karta hai jo conjunctivitis aur aankhon ke dusre infections ka sabab ban sakte hain.
Amla ka baqaidgi se istemal aankhon ko free radicals, UV radiations aur der tak screen dekhne se hone wale nuqsan se bachane mein madad kar sakta hai.
Brain Function and Cognitive Health
Amla properties like phytonutrients and antioxidants in amla benefit memory by fighting free radicals that attack and damage brain cells. Amla’s high vitamin C concentration helps produce norepinephrine, a neurotransmitter believed to improve brain function in people with dementia.
Amla mein mojood phytonutrients aur antioxidants free radicals ka muqabla karte hain jo dimaghi cells par hamla karke unhein nuqsan pohncha sakte hain. Is tarah yeh yaad-dasht ke liye faidemand ho sakta hai. Amla mein vitamin C ki zyada miqdaar norepinephrine ki production mein madad karti hai. Norepinephrine ek neurotransmitter hai jo dementia ke shikar afrad mein dimaghi karkardagi ko behtar banane mein aham kirdar ada karne ke liye mana jata hai.
Hair Growth and Hair Health
Amla has been used for centuries as a natural hair tonic in ayurvedic and traditional Persian medicine. Amla components effectively increase the size of hair follicles and prolong the anagen phase of hair growth. Vitamin C improves collagen production, a key structural protein for hair shaft formation.
The benefits of amla for hair growth include:
- Prevent hair loss and strengthening roots.
- Promote hair growth.
- Prevents premature graying.
- Reduce Dandruff.
- Adding shine and softness.
- Strengthen hair strands.
Amla ko sadiyon se Ayurvedic aur riwayati Farsi medicine mein qudrati hair tonic ke taur par istemal kiya jata raha hai. Amla ke ajza baalon ke follicles ke size ko barhane aur baalon ki growth ke anagen phase ko zyada der tak jari rakhne mein madad kar sakte hain. Vitamin C collagen ki production ko behtar karta hai, jo baalon ke shaft ki tashkeel ke liye ek aham structural protein hai.
Amla ke baalon ki growth ke liye fawaid mein yeh shamil hain:
- Baalon ka girna rokne aur jarron ko mazboot banane mein madad.
- Baalon ki growth ko barhawa dena.
- Waqt se pehle baalon ke safed hone se bachao.
- Dandruff ko kam karna.
- Baalon mein chamak aur narmi lana.
- Baalon ke strands ko mazboot banana.
Anti-Aging Benefits
As you know, Amla fruit is rich in vitamin A, phenolic acid and anti-oxidants. These components of amla supports skin repair and protect against oxidative damage. The high vitamin C content promotes collagen production which is essential for maintaining skin firmness and elasticity.
Jaisa ke aap jante hain, amla vitamin A, phenolic acid aur antioxidants se bharpur hota hai. Amla ke yeh ajza skin ki marammat mein madad karte hain aur oxidative damage se bachao mein aham kirdar ada karte hain. Is mein mojood vitamin C ki zyada miqdaar collagen ki production ko barhati hai, jo skin ki firmness aur elasticity ko barqarar rakhne ke liye zaroori hai.
Joint Health
Amla fruit extracts have strong anti-inflammatory effects by blocking two key inflammation-related substance: Nitric Oxide and COX-2. This makes amla beneficial for individuals facing arthritis, joint pain, and inflammatory conditions. Regular consumption of amla extract may help reduce swelling, ease joint stiffness, and improve mobility.
Amla ke extracts mein anti-inflammatory khasusiyat payi jati hain. Yeh soozish se mutaliq do aham substances, Nitric Oxide aur COX-2, ko block karne mein madad karte hain. Isi wajah se amla arthritis, joint pain aur soozish se mutaliq surat-e-haal ka samna karne wale afrad ke liye faidemand ho sakta hai. Amla extract ka baqaidgi se istemal soojan ko kam karne, joints ki sakhti ko kam karne aur harkat ko behtar banane mein madad kar sakta hai.
How to Use Amla
Amla can be used and consumed in various forms:
Amla ko mukhtalif tareeqon se istemal aur khaya ja sakta hai:
- Fresh fruit
- Amla powder
- Amla juice
- Amla Capsules
- Amla Oil
- Amla Murabba
Conclusion
Amla stands as a testament to nature’s healing power and a complete wellness solution. This small potent fruit offers comprehensive health benefits that modern science continues to validates through rigorous research. Whether you are seeking to manage a specific health concern or simply maintain optimal well-being, incorporating amla into your daily routine offers a natural, time-tested solution.
