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Amla, also known as Indian Gooseberry or Emblica officinalis, is a fruit native to the Indian subcontinent. It is highly regarded in Ayurveda, the traditional system of medicine in India, for its numerous health benefits.

Amla fruit is small and round, with a light greenish-yellow color when ripe. It has a sour and tangy taste, which is why it is often consumed in various culinary preparations, such as pickles, jams, and chutneys. It can also be dried and powdered for use in herbal formulations.

Amla is rich in essential nutrients, including vitamin C, vitamin A, calcium, iron, and phosphorus. In fact, it is known to contain one of the highest concentrations of vitamin C among all fruits, making it a potent antioxidant. Vitamin C helps boost the immune system, promotes collagen production for healthy skin, and supports overall well-being.

Apart from its high vitamin C content, Amla is also a rich source of antioxidants, such as flavonoids and polyphenols. These compounds help protect the body against oxidative stress and damage caused by free radicals.

Amla has several potential health benefits, including:

Immune system support:

The high vitamin C content in Amla helps strengthen the immune system, making the body more resistant to infections and diseases.

Digestive health:

Amla is known to have digestive properties and can help relieve constipation, improve digestion, and reduce acidity.

Hair and skin health:

Amla is often used in hair oils and shampoos due to its nourishing properties. It can help promote hair growth, strengthen the roots, and prevent premature graying. Additionally, its antioxidant content can benefit the skin by reducing signs of aging and promoting a healthy complexion.

Heart health:

The antioxidants present in Amla help reduce oxidative stress and inflammation in the body, which can contribute to heart disease prevention. It may also help lower cholesterol levels and improve overall cardiovascular health.

Diabetes management:

Amla has been studied for its potential to regulate blood sugar levels and improve insulin sensitivity, making it beneficial for individuals with diabetes.

Liver health:

Amla has hepatoprotective properties, which means it can help protect and support the health of the liver, the body's main detoxification organ.

Amla is available in various forms, including fresh fruit, dried fruit, juice, and powdered supplements. It is generally considered safe for consumption, but it's always advisable to consult with a healthcare professional before incorporating any new supplement or herb into your routine, especially if you have any underlying health conditions or are taking medications.

At What Time Of The Day Should I Eat Amla?

Consuming Amla every morning on an empty stomach can be a beneficial practice, as it allows for better absorption of its nutrients. Having 1-2 amla fruits daily is a reasonable amount. However, it's important to note that individual tolerance to amla may vary.

Some people may experience digestive discomfort or loose stools if they consume too much vitamin C. Therefore, it's advisable not to exceed 2 amla fruits per day to avoid potential constipation or gastrointestinal issues.

Additionally, staying hydrated throughout the day is essential for overall health and to support the proper functioning of your body. Adequate hydration helps maintain optimal digestion and absorption of nutrients, including those from amla.

Amla can be included in your diet as a part of meals, snacks, or as a supplement. However, there are a few considerations to keep in mind:

Empty stomach:

Some people prefer consuming amla on an empty stomach in the morning. This is believed to enhance its absorption and maximize its benefits. You can eat amla as a whole fruit, drink amla juice, or take amla powder mixed with water.

With meals:

Amla can also be consumed with meals, either as a side dish, added to salads, or used as an ingredient in cooking. This can help balance the sour taste and make it more enjoyable to consume.

As a snack:

Amla can be eaten as a healthy snack between meals. You can have dried amla pieces or include it in trail mixes or energy bars.

As a supplement:

If you prefer taking amla in supplement form, follow the instructions provided by the manufacturer or consult a healthcare professional for guidance on dosage and timing.

Ultimately, the timing of consuming amla depends on your personal preference and routine. It is more important to focus on incorporating amla regularly into your diet to benefit from its nutritional properties rather than being overly concerned about the specific time of day.

Nutritional Benefits of Eating Amla

Certainly! Here's a table outlining the nutritional benefits of eating amla:


Amount per 100g


44 kcal


10.18 g


4.3 g


0.88 g


0.58 g

Vitamin C

27.7 mg

Vitamin A

290 IU


25 mg


0.31 mg


27 mg

Please note that the nutrient content may vary slightly depending on the source and ripeness of the amla fruit.

How to use Amla in daily life?

Amla can be used in various ways to incorporate it into your daily life. Here are some common ways to use amla:

Fresh fruit:

You can consume amla as a whole fruit by washing it thoroughly, removing the seeds, and eating it directly. Amla has a sour taste, so you may want to sprinkle a little salt or honey on it to enhance the flavor.

Amla juice:

Extract the juice from fresh amla fruits using a juicer or by grinding them and straining the pulp. You can drink the juice directly or mix it with water or other fruit juices to reduce the sourness. Start with a small amount and gradually increase the quantity as per your taste preferences.

Amla powder:

Dried amla fruits can be powdered and used as a supplement or ingredient in various preparations. You can either make your own amla powder by drying and grinding the fruits or purchase it from stores. Amla powder can be added to smoothies, yogurts, or mixed with water and consumed.

Amla pickles and chutneys:

A popular way to use amla is by making pickles or chutneys. Amla can be pickled with spices, oil, and vinegar or blended with other ingredients to create a tangy chutney that can be enjoyed as a condiment with meals.

Amla in cooking:

Amla can be used as an ingredient in various dishes to add a tangy flavor. It can be added to curries, stir-fries, salads, or even used in rice dishes for a unique taste.

Amla supplements:

Amla is available in supplement form, such as capsules or tablets. These supplements provide a concentrated dose of amla's nutrients and can be taken as per the recommended dosage instructions.

Remember, it's always a good idea to start with small amounts of amla and gradually increase your intake to assess how your body responds. If you have any specific health concerns or are on medication, it's best to consult with a healthcare professional before incorporating amla into your daily routine.

How much Amla do I consume in a day?

 The recommended daily intake of amla or any nutrient may vary depending on factors such as age, sex, overall health, and individual needs. As you mentioned, experts suggest that an average adult can consume around 75-90 mg of amla per day. However, it's important to note that the exact dietary requirements may differ for each person, and it's advisable to consult with a healthcare professional for personalized guidance based on your specific needs.

Amla is indeed a rich source of various nutrients, including vitamin C, dietary fiber, calcium, iron, and antioxidants like polyphenols, alkaloids, and flavonoids. The vitamin C content in amla is particularly noteworthy, with a single serving of 100 grams providing around 300 mg of vitamin C.

Can I eat Amla before going to Bed or at Night?

No It is not recommended to eat Amla before going to bed or at night. it's important to note that some individuals may experience certain side effects when consuming it at night. These potential side effects include:


Amla's high vitamin C content may cause acidity and heartburn, especially if consumed on an empty stomach at night.

Blood sugar level:

Amla has the potential to lower blood sugar levels. If you take insulin or other anti-diabetic medications, consuming amla at night may interact with your medication and lead to a drastic drop in blood sugar levels.

Blood pressure:

People who are already on hypotension (low blood pressure) medication may experience further drops in blood pressure if they consume amla at night.

Hair fall:

Excessive consumption of amla can cause dryness of the scalp, potentially leading to hair fall. It is advisable to avoid consuming amla excessively at night.


Amla acts as a diuretic, causing increased water loss from the body. This can lead to dehydration, unwanted weight loss, and potential health issues if adequate hydration is not maintained.

Respiratory problems:

Amla's cooling properties can lower body temperature, potentially exacerbating respiratory issues in individuals with pre-existing respiratory problems.


Amla's diuretic nature, coupled with inadequate water intake, can lead to constipation problems if not properly hydrated.

Early aging:

Dehydration caused by amla consumption may result in dry skin, potentially leading to early signs of aging. It is important to drink sufficient water to mitigate this effect.

These potential side effects may vary from person to person. If you have any pre-existing health conditions or concerns, it is recommended to consult with a healthcare professional for personalized advice before consuming amla at night or in large quantities.

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Is it OK to eat amla at night?

No, we cannot eat amla at night. There are some reasons for why we can’t eat amla at night.

Acid reflux:

Consuming acidic foods like amla close to bedtime can increase the risk of acid reflux or GERD symptoms during sleep. The lying-down position can make it easier for stomach acid to flow back up into the esophagus, leading to heartburn, discomfort, and disrupted sleep.

Discomfort and stomach pain:

For individuals with a sensitive digestive system, eating amla at night could lead to stomach discomfort, bloating, or abdominal pain. These symptoms can interfere with sleep quality and make it difficult to rest comfortably.

Sleep disruption:

Acid reflux or indigestion caused by consuming amla at night can lead to frequent awakenings during the night. The discomfort and potential pain associated with these symptoms can disrupt the sleep cycle, making it harder to achieve deep and restorative sleep.

Increased trips to the bathroom:

Amla has diuretic properties, meaning it can stimulate urine production. Consuming it at night may result in increased trips to the bathroom, disrupting sleep and potentially causing further sleep disturbances.

Impact on digestion:

The body's digestive system naturally slows down during sleep as it focuses on other essential processes like cell repair and regeneration. Consuming amla, or any heavy or difficult-to-digest food, before sleep can disrupt this natural process and lead to indigestion or discomfort.

Nighttime awakening:

The acidity or discomfort caused by consuming amla at night may lead to sudden awakenings from sleep. These interruptions can negatively impact the overall sleep duration and quality, leaving a person feeling tired and groggy the next day.

Can we eat amla anytime in a day?

Consuming 1-2 amla per day, whether in the form of juice or raw, can be a healthy addition to one's diet. However, it is always important to consult a doctor or healthcare professional before making any significant changes to your diet or starting a new dietary supplement.

There are certain precautions to consider when consuming amla. It is generally not recommended for pregnant or breastfeeding women, as its effects on these individuals have not been extensively studied. Additionally, individuals with low blood sugar levels should exercise caution when consuming amla, as it may further lower blood sugar levels.

Consulting a healthcare professional can help determine if consuming amla is suitable for your specific health condition, medications, and individual needs. They can provide personalized advice and guidance based on your medical history and current health status.

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How to eat amla for best results?

To derive the best results from consuming amla, here are a few tips on how to eat it:

Fresh amla:

Whenever possible, opt for fresh amla instead of processed or dried versions. Fresh amla retains more of its nutritional content and provides a better flavor.

Raw amla:

Eating raw amla is one of the most beneficial ways to consume it. Wash the amla thoroughly, remove any seeds, and enjoy it as a whole fruit. Keep in mind that raw amla has a sour taste, so you may want to start with small amounts if you are not accustomed to it.

Amla juice:

If you find the taste of raw amla too tart, you can extract the juice and consume it. To make amla juice, chop the amla into small pieces, remove the seeds, and blend or grind it. Strain the juice and drink it fresh. You can add a small amount of honey or a natural sweetener to enhance the taste, if desired.

Amla powder:

Another convenient option is consuming amla powder, which is made by drying and grinding fresh amla. You can mix a teaspoon of amla powder with water, juice, yogurt, or sprinkle it over your meals, such as salads or smoothies.

Amla-based recipes:

Amla can be incorporated into various dishes and recipes. You can add chopped amla to salads, chutneys, or pickles. Amla can also be used to make jams, preserves, or even amla candy. Exploring different recipes can make consuming amla more enjoyable.

Regular consumption:

To experience the benefits of amla, it is important to consume it regularly. Incorporate amla into your daily diet by including it in meals, snacks, or as a part of your morning routine.

 When should amla not be taken?

 important points about the precautions and potential side effects of consuming amla. Here's a summary of the additional considerations:

Dryness of the skin: High doses of amla juice may have a drying effect on the skin in some individuals. It's important to monitor your body's response and, if you experience any adverse effects, consider reducing the dosage or consulting a healthcare professional.

Coughing and aggravated Kapha problems: Amla has cooling properties and can help balance Pitta dosha, but it may exacerbate coughing or aggravated Kapha conditions due to its moistening effect. If you have such conditions, it is advisable to consult an Ayurvedic practitioner or healthcare professional before consuming amla.

Surgery and bleeding risk: Amla's blood-thinning properties may increase the risk of bleeding during and after surgery. It is recommended to avoid consuming amla in any form before surgical procedures, and it's important to inform your healthcare provider about any herbal supplements or dietary changes you have made.

It's crucial to note that these precautions and contraindications may not apply to everyone, as individual responses can vary. Consulting with a healthcare professional, especially if you have any underlying health conditions, is always recommended before starting any new dietary supplement or making significant changes to your diet. They can provide personalized advice based on your specific situation and health needs.




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