Winters kick-start the season of Amla, or the Indian gooseberry also commonly known as Awla. A peculiar green fruit that is sour & bitter & not everyone's cup of tea. So why are we talking about it today? It's because this little fruit is packed with nutrients & does amazing things for your body.

It's a great source of antioxidants, especially Vitamin C. It is also loaded with a range of polyphenols ( gallic acid, ellagic acid, corilagin etc). Polyphenols are antioxidants that prevent damage from free radicals in the body & fight different types of Cancer & Cardiovascular Diseases. It is rich in fiber & minerals. Overall, this little fruit increases the body's well being & protects it from numerous ailments.

 A Vitamin C powerhouse

Amla, also known as Indian gooseberry, is packed with Vitamin C. Its juice contains a remarkable 921 mg of Vitamin C per 100 cc, which is twenty times higher than other citrus fruits. When it comes to fresh fruit, every 100 grams of amla contains an impressive 470 to 680 mg of Vitamin C.

What makes this fruit a Superfruit?

1) Improves digestion: With its high fiber content, amla aids in adding bulk to the stool, facilitating the smooth movement of food through the bowels & promoting regular bowel movements. This reduces the chances of constipation. Fiber can also bulk up loose stools & reduce diarrhea. Further, it stimulates the secretion of gastric & digestive juices, so food is digested efficiently and nutrients are absorbed optimally.

2) Diabetes Management: Amla is rich in chromium & fiber which is therapeutic for diabetic patients. Chromium helps in insulin production which helps in reducing blood glucose levels.

3) Boosts hair growth: Amla is a very rich source of iron & antioxidants which prevents hair fall by protecting hair follicles against any damage from free radicals. It also promotes hair growth & stops premature greying of hair.  Intake of fresh amla or using its paste in the roots of hair improves both growth & colour.

4) Prevents ageing: High antioxidants prevent cells from free radical damage.

5) Reduces infections & enhances immunity: With its antibacterial & astringent properties, amla boosts the immune system & safeguards the body against a range of infections, enhancing overall immunity.

6) Weight Loss: Amla purifies the body by flushing out toxins that have saturated inside the body. The presence of such toxins in the body may disrupt the functioning of enzymes in the digestive system & can obstruct the digestion process. By removing the toxins from the body, amla helps in the proper digestion of the food & ensures that all the nutrients from the food are absorbed in the body & the waste matter is expelled from the body.

7) Diarrhea & Dysentery: Due to its strong cooling & laxative properties, Amla is a useful component in remedies for diarrhoea & dysentery. It offers relief for acidity, heartburn, bowel problems, flatulence or even indigestion.

8) Remedy for Cough & Cold: The fruit is abundant in Vitamin C which boosts your immunity & enables the eradication of common cold as well as flu more rapidly.

9) Amla versus Oranges: Oranges are often seen as a fruit rich in Vitamin C. However, Amla is far more rich in vitamin C.100 gm of amla contains 600 mg of vitamin C, & 100 gm of oranges contains only 30 mg of vitamin C. The vitamin C of one tiny amla is equivalent to about two medium oranges. Thus Amla has 20 times more vitamin C compared to an orange.

NUTRITIONAL COMPOSITION OF AMLA  (100GMS):

HEALTHY WAYS TO INCLUDE AMLA:

• Amla Juice without Sugar
• Amla chutney with less amount of salt/preservatives
• Amla Sabzi without sugar
• Amla Raita with less amount of salt

UNHEALTHY WAYS TO INCLUDE AMLA:

• Amla Murabba: High sugar content
• Amla Candy: High sugar content
• Amla Pickle: High salt content
• Amla Jam: High Sugar content

Some delicious recipes to relish Amla this winter:

A) HEALTHY AMLA DRINK

INGREDIENTS:

• Amla: 25g
• Flax seeds: 8 g
• Tulsi leaves 10 to 12 in no.
• Carrot: 50 g

METHOD:

 Step 1   Wash Amla, tulsi leaves & carrots. Roast the flax seeds & de-seed the amla.

 Step 2   Grind all the ingredients in a mixer & form a paste.

 Step 3   Add 200 ml of water & mix well. Boil it for 2-4 minutes, sieve & serve warm. 

B) AMLA SUBJI

INGREDIENTS:

• Amla: 50gm
• Chopped green chillies: 1tsp
• Haldi powder (Turmeric powder): A pinch
• Hing: A pinch
• Jeera (Cumin seeds): 1/4 tsp
• Methi seeds: 1/4tsp
• Saunf: 1/4tsp
• Salt according to taste
• Red chilli powder according to taste
• Coriander for garnishing
• Oil: 5ml (1tsp)

METHOD:

 Step 1   Wash & boil the Amla in a pressure cooker on a medium flame for 2 whistles. Once the pressure cooker cools down, open it. Cut the boiled Amla & remove the seeds. Chop green chillies.

 Step 2   Heat oil in a pan add jeera, hing, methi dana, & saunf.  When seeds start crackling add green chillies, Haldi (turmeric powder), red chilli powder & chopped Amla pieces. Cover the pan & cook for a few minutes on medium flame till amla gets cooked completely.

C) AMLA CHUTNEY

INGREDIENTS:

• Amla: 50gm
• Saunf: 1 tsp
• Red chilli powder: 1/4 tsp
• Coriander powder: 1/4tsp
• Salt to taste
• Oil: 5 gm (1tsp)   

METHOD:

 Step 1   Wash & boil the Amla till it becomes soft.

 Step 2   In a pan take oil to add saunf & boiled amla pieces

 Step 3   Add coriander & chilli powder. Saute for a few minutes.

 Step 4   Let it cool, blend it in a mixture & serve.

D) AMLA RAITA

INGREDIENTS:

• Amla: 30gm
• Curd: 150ml
• Green chilli: 1 no
• Salt to taste
• Chopped coriander for garnish.

METHOD:

 Step 1   Wash & boil the Amla till they are soft. Allow it to cool & de-seed them.

 Step 2   Grind the Amla with green chillies in a mixer. Add salt & mix well along with beaten curd.

 Step 3   Garnish with some fresh coriander leaves. Serve with pulao or roti.