Introduction

Emblica officinalis or Amla is nature’s gift to mankind as it’s packed with nutrients, antioxidants, minerals, and immunity-boosting Vitamin C. The Amla tree is native to mainly India and regions of South-East Asia. It is believed to be the first tree “produced in the universe” according to Indian Mythology¹. Also known as Indian Gooseberry, it can be combined with other medicinal plants to treat various ailments. 

Overview of Amla (Indian Gooseberry)

Amla commonly known as Indian Gooseberry, a green-coloured, fleshy fruit, is a powerhouse of Vitamin C as it is only second to Barbados cherry as the richest source of this immunity-boosting Vitamin. Amla also contains Gallic Acid, a potent phytophenol, which helps in improving immunity. Amla is also a rich source of Tannins and Pectins which aid in improving the overall health and general well-being of the body.

Amla serves as a wonderful nutritional supplement and provides a sea of health benefits. Amla can be consumed in many forms like candies, juice, powder, pickles or even raw. It holds an important place in Ayurveda, the traditional Indian Medicine form, and finds mention in two of the celebrated textbooks of Ayurveda “Charak Samhita” and “Sushrut Samhita”.²

Nutritional profile of Amla

Amla is a fruit native to India and southeast Asia commonly known as “Indian Gooseberry''. It’s a fleshy fruit and has a sour taste and a sweet aftertaste. Amla fruits are rich in antioxidants like ascorbic acid (Vit C), Gallic acid and phenolic compounds and thus contribute to improving the body’s immune system and digestion. It is also a rich source of carbohydrates, fibre and some amount of protein, minerals and fats as well.

Being the second richest source of Vitamin C, Amla provides about 200-700 mg/100 g according to various studies. Recommended dietary allowance for Vit C has been established anywhere between 100-200mg/day by various health authorities and 2-3 fruits of Amla are sufficient to fulfil this requirement. Phenolic compounds like gallic acid, flavonoids and tannins are found in various parts of the Amla plant including the fruit, leaves and branches.⁴

Immune system

Immunity can be classified into innate and adaptive immunity. Innate immunity refers to the immunity that one develops through evolution. It includes macrophages, dendritic cells, complement system, all of which is incorporated in our genome.

Innate immunity does not provide complete protection and has a short term memory hence the need for other form of immunity arises. Adaptive immunity is the one that develops throughout life and is manifested by T lymphocytes and B lymphocytes.³

Amla is a potent antioxidant owing to the presence of VIt C and Tannins. It has shown cytoprotective and immunomodulatory properties in in-vitro studies. Presence of Amla in cells has been found to increase the proliferation of lymphocytes which were otherwise suppressed by chromium.⁴

Role of Vitamin C in immunity

So now we know that Vitamin C plays an important role in immune function, but what are the dynamics that lead to it? Let’s find out how Vitamin C modulates the immune response in our bodies.

The immune system can be divided into various components such as epithelial barrier, cellular components and the humoral system. All of these components together work in sync to form what is known as innate and acquired immunity. Research has shown that Vitamin C plays a crucial role in making the immune system effective in doing what it is supposed to do i.e. protect the body. 

Vitamin C deficiency results in scurvy which is characterised by loss of collagen, delayed wound healing, and impaired immunity making people suffering from it susceptible to infections. Infectious episodes also lead to Vitamin C deficiency owing to increased metabolic requirements and thus more supplementation is required.⁵

Vitamin C protects the body in multiple ways:

• Vitamin C is a potent antioxidant and protects biomolecules from oxidative damage during metabolism or because of external factors like toxins and pollutants
• It acts as a cofactor for many enzymes that play an important role in body functions
• Vitamin C helps maintain the epithelial barrier by enhancing collagen synthesis, fibroblast proliferation and keratinocyte differentiation
• Vitamin C enhances phagocytosis by increasing chemotaxis resulting in increased microbial killing and enabling efficient clearance of pathogens
• Vitamin C enhances proliferation of B and T lymphocytes, increasing the antibody levels and improving immune function⁵

Recommended daily intake and sources

Vitamin C can not be synthesised by the body because of lack of a key enzyme “gulonolactone oxidase” in the biosynthetic pathway. This enzyme was lost because of a mutation that happened millions of years ago. It is a water-soluble vitamin and the human body has low storage capacity for it. To prevent its deficiency, a consistent and sufficient intake is required. Some reasons why Vitamin C dietary requirements are not met include poor dietary habits, smoking, alcohol, drug abuse and poor socio-economic status.

A diet providing 100-200mg/day of Vitamin C is adequate for covering the general requirements and preventing the risk of chronic disease. Apart from the Amla or Indian gooseberry, Vitamin C is found in citrus fruits, bell peppers, tomatoes, strawberries, broccoli, brussels sprouts, and green leafy vegetables.⁶ 

Amla as a rich source of Vitamin C

Amla has been used for medical purposes in two historical events, namely the famine of 1939-1940 and the case of scurvy in the Indian Army in 1837. Amla contains Tannins which protect the ascorbic acid from oxidation even in the dried fruit and maintain its properties.⁷

1gm frozen Amla contains 333.33 mg of Vitamin C. Even if we take around 0.5 g of frozen amla everyday, our daily dietary requirements can be met.⁸

Comparative analysis with other Vitamin C sources

In a study conducted by Rameshwari et al⁹ in India, Vitamin C content of various fruits like Amla, watermelon, kiwi, strawberry, lemon, grapes, guava, pineapple and sapota was compared. Amla was found to have the largest Vitamin C content and strawberries the least in the group. When compared between the fresh, frozen and cooked, the fresh variety always had the maximum Vitamin C content.⁹

Bioavailability of Vitamin C in Amla

A study conducted to determine the bioavailability of Vitamin C in different preparations of Amla was carried out like juice, powder, Honey Amla, and Dry Amla. Out of all the forms, Amla in the form of powder proved to be the highest source of vitamin C ranging from 44.03 mg/g in native states to 39.79 mg/g after intestinal digestion, whereas Honey Amla proved to contain the least amount of vitamin C ranging from 7.57 mg/g in native states till 7.74 mg/g after intestinal digestion.¹⁰

Other health benefits of Amla

Amla can lower blood sugar levels, improve the blood cholesterol profile and boost cardiovascular health. Amla has antithrombotic properties and enables decreased oxidative DNA damage. Studies conducted using Amla extracts have been found to inhibit proliferation of cancer cells and promote their death. Polyphenols in Amla also help to protect the gastrointestinal system. Daily consumption of Amla reduces regurgitation and heart burns in people suffering from them. Amla provides a multitude of health benefits.¹¹

Incorporating Amla into daily diet

Various ways by which Amla can be incorporated in the diet include:-

Fresh Amla

Fresh Amla fruit can be consumed as such if the tangy taste can suit one’s taste buds. It leaves a sweet aftertaste hence is not very difficult to consume without any processing. All the health benefits can be utilised in their maximum capacity when Amla is consumed fresh.

Amla juice

Starting your morning with Amla Juice is a wonderful way to kickstart your day. It can also be consumed as a refreshing beverage at any time of the day. 

Amla candy

It can be prepared by sun drying the Amla pieces for a few days and then may or may not be sweetened as per the taste. Amla candy is perfect for snacking.

Amla sauce

It can be prepared by grinding Amla pieces along with coriander, mint, ginger, garlic, salt and other spices according to one’s taste. It is a great option to serve as a side dish.

Amla jam

It is prepared by soaking Amla in a sugar syrup and can help to satisfy the sweet tooth along with abundant health benefits. 

Amla powder

Simplest way to add Amla to your daily diet as the powder can be just sprinkled or added to any dish without having to taste its sourness.¹²

FAQs

How long does Amla stay fresh?

Amla fruit stays fresh for about 2 weeks and can also be frozen.

Does Amla offer as much Vitamin C as oranges?

The Vitamin C content of Amla is much higher than that of oranges. 

How can I eat Amla?

Amla can be consumed raw or can be made into candies, pickles, juice and powder.

How much Amla can I consume in a day?

1-2 Amla fruits are sufficient for a day. 

Summary

Amla or Indian Gooseberry holds a significant place in Ayurveda or ancient Indian medicine and it wasn’t until recently that the world started to get inclined towards this wonder fruit. Amla offers a plethora of health benefits which make it a superfood. Being the second richest source of Vitamin C, it is a marvellous immunity booster.

Various parts of Amla show antidiabetic, hypolipidemic, antibacterial, antioxidant, antiulcerogenic, hepatoprotective, gastroprotective, and chemopreventive properties. Owing to all its properties, Amla is truly a nature’s gift to mankind to utilize its health benefits to the maximum.