Health Benefits of Amla (Indian Gooseberry)

Medically Reviewed by Jennifer Robinson, MD on September 14, 2022
3 min read

Cultivated throughout India and nearby countries, amla has gained a following throughout the world as a "superfruit." It's no surprise — a 100-gram serving of fresh amla berries contains as much vitamin C as 20 oranges.  

Amla, also known as Indian gooseberries, grows on a flowering tree of the same name. The small berries are round and bright or yellow-green. Though they are quite sour on their own, their flavor can enhance recipes they’re added to. 

While we can't be entirely sure when Ayurvedic healers started using amla berry, historical records tell us they’ve been used in remedies for at least 1,000 years. 

Incorporating this ancient superfruit into your diet may improve your overall health.

The antioxidants and vitamins found in amla berries offer several health benefits. High concentrations of vitamin C in amla helps the body recover from illness. Amla berries also include several flavonols, chemicals that have been linked to benefits like improved memory. 

Here are some other health benefits of amla:

Diabetes Control

The soluble fiber in amla berries dissolves quickly in the body, which helps to slow the rate your body absorbs sugar. This can help reduce blood sugar spikes. Amla berries also have a positive effect on blood glucose and lipid counts in people with type 2 diabetes.

Better Digestion

The fiber in amla berries helps the body regulate bowel movements and may help to relieve symptoms from conditions like irritable bowel syndrome. High levels of vitamin C in Amla berries helps your body absorb other nutrients, so they may be helpful if you take iron and other mineral supplements. 

Healthier Eyes

Amla berries are rich in vitamin A, which is key to improving eye health. Vitamin A not only improves vision, but it also may lower the risk of age-related macular degeneration. Amla's vitamin C content aids in eye health by fighting bacteria, which can help to protect your eyes from conjunctivitis (pink eye) and other infections. 


One 100g serving of amla berries (about a half cup) provides 300mg of vitamin C—more than twice the daily recommended value for adults. You'll also find notable amounts of polyphenols, alkaloids, and flavonoids. Amla has antibacterial and anti-inflammatory properties.

Memory and Brain Health

The phytonutrients and antioxidants in amla can benefit memory by fighting against free radicals that can attack and damage brain cells. Amla's high concentration of Vitamin C helps your body produce norepinephrine, a neurotransmitter believed to improve brain function in people with dementia. 

A half-cup serving of amla berries contains:

Amla berries are rich in antioxidants, which reduce the risk of chronic health conditions like heart diseasediabetes, and cancer

Amla berries are also an excellent source of:

Because fresh amla berries are high in fiber and low in sugar, they are an ideal ingredient in nutritious snack and meal recipes. 

Handle amla berries the same way you handle grapes. You'll want to be careful not to burst them if a recipe calls for whole berries — amla berries are a bit fragile. 

Amla berries will stay fresh in your refrigerator for about two weeks. They also freeze well. 

Here are some ideas for incorporating this tart fruit into your diet:

  • Pickle fresh amla fruit as you would cucumbers.
  • Use amla berries in chutneys and curries.
  • Combine amla with sweeter fruits for a summery fruit salad.
  • Juice amla berries with a juicer. Or mash them and soak in water overnight, drain the pulp and seeds, and then drink the juice.
  • Make amla berry jam or jelly.

Show Sources


Clinical Interventions in Aging: "Nutrients for the aging eye."

ESHA Research, Inc., Salem, Oregon.

Harvard Health Publishing: "Fill up on phytochemicals."

International Journal of Food Sciences and Nutrition: "Effect of Amla fruit (Emblica officinalis Gaertn.) on blood glucose and lipid profile of normal subjects and type 2 diabetic patients."

International Journal of Molecular Sciences: "The Role of Free Radicals in the Aging Brain and Parkinson’s Disease: Convergence and Parallelism."

The Journal of Neuropsychiatry and Clinical Neurosciences: "The Role of Norepinephrine in the Behavioral and Psychological Symptoms of Dementia."

International Journal of Pharmaceutics: "Current Trends in the Research of Emblica officinalis (Amla): A Pharmacological Perspective."

Journal of Pharmacognosy and Phytochemistry: "Recent Trends in Potential Traditional Indian Herbs: Emblica officinalis and Its Medicinal Importance."

Mayo Clinic: "Iron deficiency anemia."

Nutrients: "Vitamin C and infections."

USDA ChooseMyPlate: "Nutrients and health benefits."

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