Amala is the perfect solution for both health tonics and delectable Indian recipes!
The fruit known as amla in English is also known as the Indian Gooseberry and is popular throughout India. Due to its medicinal and therapeutic powers and use in Indian cooking. It is so popular that it is named in several languages.
It has many pronunciations in various languages, including Amla in Hindi and Awala in Marathi. Amala is referred to in Telugu as Usheeri Kaya and in Kannada as Nelli. Due to its ancient use, it is also known as Amalaki, Sheetaphala, Dhatri, and Tishyaphala.
Due to their restorative properties, Indian Gooseberries are often used in medicine. Amla trees produce small, yellowish-green berries. The health benefits make it a superfood.
Amla is bitter, sour, sweet, astringent, and pungent. Maintains mental and physical wellness. For this reason, it is known as “Divyaushada,” or divine medicine. Amla signifies “life nectar” in Sanskrit.
Let us look at some of Amla's health benefits and nutritious dishes.
The Nutrient Value Of Awala
Awala adults should take 75-90 mg every day. Each 100 g of amla contains the following nutrients:
- Energy- 58 kcal
- Fibre- 3.4%
- Proteins- 0.5%
- Fat- 0.1%
- Carbohydrates- 13.7 g
- Calcium- 50 %
- Iron- 1.2 mg
- Carotene- 9 mg
- Thiamine- 0.03mg
- Riboflavin- 0.01mg
- Niacin- 0.2mg
- Vitamin C- 600mg
- Phosphorus- 20mg
- Magnesium- 10 mg
- Potassium- 198 mg
- Zinc- 0.12 mg
Health Advantages Of Awala
Awala is rich in calcium, iron, vitamins A, C, and E and low in sugar. Due to its great nutritional value, amla has several health benefits. Awala is also said to be of great help when we talk about weight loss.
1. Creates Immune Cells
Vitamin C in Awala helps the immune system. Vitamin C lowers inflammation and cell damage. Also, it boosts immune cells and anti-pathogen antibodies.
2. Reduces Blood Sugar Levels
Awala contains chromium, a diabetes-fighting mineral. Improved insulin sensitivity decreases blood sugar with chromium.
3. Enhances Mental Health
Awala's phytonutrients help battle brain-damaging free radicals. High in antioxidants, amla helps memory and brain function.
4. Nourishes Hair
Awala is rich in fatty acids, amino acids, tannins, and vitamin C. Awala oil strengthens hair follicles and prevents dandruff. It increases hair development and delays premature greying, and conditions naturally.
5. Preserves Skin Health
The Awala fruit has anti-ageing qualities. High collagen protein in Amla makes the skin firm and supple. Antioxidants in Awala reduce wrinkles and prevent early skin ageing.
Additionally, you can read Amla For Better Hair And Skin.
6. Enhances Digestive Health
Awala's high fibre content helps manage bowel movements and treat digestive issues like constipation and diarrhoea. It increases gastric juice production, which speeds digestion and absorption and reduces acidity risk.
7. Promotes Heart Health
The high vitamin C concentration of awala is great for heart health. Awala has reduced heart disease risk factors such as blood pressure, LDL cholesterol, and triglycerides.
It prevents oxidative damage, inflammation, and blood clots that can trigger a heart attack or stroke.
Healthy Recipes Using Awala Amla Chutney
This Amla Chutney recipe combines fresh Coriander and tangy Amla. Amla gives the chutney a fresh flavour and a boost of vitamin C.
Ingredients
- 100 g Amla
- 100 g fresh coriander
- 2 green chilli
- ¼ teaspoon Hing
- ½ teaspoon cumin seeds
- ½ inch ginger (chopped)
- 2-3 cloves of garlic
- ½ teaspoon sugar
- Salt to taste
- 2 tablespoon lemon juice
Preparation Process
- After cleaning the Amlas, cut them in half.
- Cut the seed into pieces.
- Blend all the ingredients into a smooth chutney.
- Serve with Indian cuisine or as a snack.
Raita Amla
Amla Raita is similar to Fruit Raita. You may use amla to make yet another nutritious meal. Amla, a key ingredient, is strong in vitamin C and antioxidants.
Amla tastes delicious with yoghurt, coconut, and mustard. With both Dosa and Paratha, the Amla Raita pairs wonderfully.
Ingredients
- 2 cups yoghourt whisked
- 4 Amla grated
- 1/4 cup fresh coconut, grated
- 1 cucumber, peeled and grated
- 2 green chillies, chopped finely
- 1/2 teaspoon mustard seeds
- Salt to taste
- 1 teaspoon oil
Preparation Process
- Blend raw gooseberries, coconut, green chilli, and salt to make Amla Raita. When finished, set it apart.
Whisk the yoghurt until smooth. Add cucumber and ground gooseberries. Adjust the amount of salt and spice as needed.
- Place the Amla Raita in a bowl for serving.
- Next, prepare the seasoning for Nellikai Pachadi (Amla Raita). curry leaves and mustard seeds in heated oil. Allow them to fizz.
- Pour the seasoning over the Amla Raita, mix, and serve over Pulao.
Recommendation From A Dietitian
If you have anaemia, eat Amla, jaggery, or figs. Always try to include seasonal fruit in your diet to get the most nutritional value out of it.
The Bottom Line
The Verdict Amla is rich in antioxidants, including vitamin C. A lot of polyphenols are also present (gallic acid, ellagic acid, and Corilagin). Polyphenols protect the body from free radical damage, helping fight cancer and heart disease.
Amla or Awala is extremely good for health and can provide a variety of benefits because of its mineral and fibre content. Generally speaking, this inexpensive yet healthy fruit improves physical health and protects it from numerous ailments.
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