Food Nutrition / Fruit & Vegetable / Super Foods

Amla is an excellent natural source of Vitamin C

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Amla is known by names like Aonla, gooseberry etc. It is known as Emblica officinalis or Phyllanthus emblica, amla grows wild or can be cultivated. Highly valued by nutritionists.


October to December is the season for Amla, the wonder fruit. The fruit ripen during winter. They are green when tender, changing light yellow or brick red when mature. The fruit is sour and astringent and occasionally eaten raw; small children specially enjoy the sweet after – taste of a glass of water after eating amla. The fruit is a rich source of pectins, and is thus highly useful in making jams and jellies. Amal is much esteemed for making pickles and preserves.

Amla is probably the richest known natural source of vitamin C. The fruit pulp is reported to contain approx 600 mg of the vitamin C per 100g and pressed juice approx 920 mg/100ml. One tiny amla is equal to vitamin C value to one or two oranges. The fruit contains a natural chemical substance which prevents the oxidation of the vitamin in it. The vitamin is well conserved by preserving the fruit in solution or in the form of dry powder.

Nutritive value of fresh Amla per 100g
Vitamin C : 600 mg
Vitamin A : 151 IU
Phosphorus : 20 mg
Calcium : 50 mg
Iron : 1.2 mg

Amla fruit has been held in high esteem in indigenous medicine. It is acidic, cooling, refrigerant, diuretic and laxative. It is claimed that the dried fruit is useful in haemorrhage, diarrhoea and dysentery. In combination with iron, amla is used as a remedy for anaemia, jaundice and dyspepsia. A fermented wine prepared from the amla fruit is used in jaundice, dyspepsia and cough. Amla is one of the three ingredients of Triphala.

(reference NIN ICMR)

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