Amla is a nature gifted highly dense nutritional food which protects your health and well-being and provides assistance in prevention of many diseases. It is also known as Indian gooseberry. Its botanical name is Emblica officinalis Gaertn. or Phyllanthus emblica Linn, which is very important medicinal plant. Let’s discuss,
NUTRITIONAL PROFILE OF AMLA
Polyphenols, flavonoids, tannins, carbohydrates, protein, fiber, minerals (iron, calcium, phosphorus), vitamin A, C, E, B1, quercetin, gallic acid, ellagic acid, chebulagic acid, syringic acid, kaempferol, coumaric acid, alkaloids (phyllantine and phyllantidine), emblicanin A and B, punigluconin and pedunculagin myricetin.
HEALTH BENEFITS OF AMLA
Amla is simply superior food for superior health. Let’s delve its health benefits one by one,
ANTIOXIDANT ACTIVITY OF AMLA
Due to highest vitamin C content in amla, a powerful water soluble antioxidant and immune booster along with polyphenols and other antioxidants components exhibits strong antioxidant activity as follows,
• Vitamin C and others antioxidant content in amla protect the cells from oxidative stress and damage by scavenging free radicals.
• The polyphenols in amla neutralize the reactive oxygen species (ROS) and prevent the lipid from oxidation which ultimately reduces the oxidative stress and inflammation and prevent the damage of DNA and provide protection against cellular damage.
• It support endogenous antioxidant defense system which prevent the cells from the damage secondary to oxidative stress, inflammation and aging by maintaining redox balance. This system comprises of non-enzymatic antioxidant including Lipoic acid, Glutathione (GSH), Uric acid, Ubiquinone (coenzyme Q10) and enzymatic antioxidant including Glutathione peroxidase (GPx), Catalase (CAT) and Superoxide Dismutase (SOD).
ANTI INFLAMMATORY EFFECTS OF AMLA
Amla contribute its anti-inflammatory properties due to rich antioxidant profile and potent bioactive components which not only manage inflammation (by reducing inflammation marker and by boosting immune system) but also reduces risk of chronic inflammatory ailments risk such as arthritis, diabetes, cardiovascular disorders, colitis, IBS and autoimmune diseases and make you energetic, healthy and resilient.
ANXIETY AND AMLA
Reduction of oxidative stress and chronic inflammation by scavenging free radicals will decrease anxiety and stress and support brain health and function.
IMPROVE ANEMIA
As amla has high vitamin C content as compare to other fruits which will also boost iron absorption and improve anemic condition.
IMPROVE VISION
Amla promotes overall eye healthy due to vitamin A and antioxidant rich nutritional profile along with reduction of oxidative stress and inflammation. It also beneficial against age related macular degeneration.
PROMOTE WEIGHT LOSS
The fiber content in amla reduce the craving and overeating habit with the promotion of fullness and satiety.
BOOST IMMUNITY
Amla is packed with anti-inflammatory components, antioxidant and chiefly with vitamin C will boost immunity which will provide protection against many diseases and illnesses.
IMPROVE DIGESTION AND LIVER HEALTH
How amla support digestion and liver health? Let’s check out
• It contain fiber (soluble and insoluble) which improve irregular bowel movement and manage constipation.
• Amla support better production and function of digestive enzymes and juices like pepsin, amylase, bile acids (for fat digestion), gastric juices and saliva which will ease overall digestive process with better nutrient absorption.
• Goodness of antioxidant in amla reduce inflammation which may reduce gas and bloating and support against gastritis and others inflammatory digestive issues.
• It prevent the gut lining from the damage and may provide relief against ulcers due to its soothing properties. In some in vitro findings, in may be effective against clarithromycin-resistant Helicobacter strains.
• It is effective against acid reflux in Gastroesophageal reflux disease
• It support liver health by acting as natural detoxifier
SKIN AND HAIR HEALTH
As we all know very well that vitamin C has a very crucial role in collagen production which play a key role in hair and skin health. High concentration of vitamin C in amla promote collagen production and strengthen hair follicles with improved blood circulation to the scalp. It supports hair growth by reducing dandruff (due to anti-inflammatory, anti-fungal and anti-bacterial potential), hair fall, oxidative stress and premature graying. It improves hair texture by making it stronger, healthier, smoother and softer due to improve nourishment to hair.
Amla prevents premature aging by reducing fine lines and wrinkles, dark spot and pigmentation by regenerating new skin due to vitamin C content which boost collagen production. It brightens the skin and keep it youthful and fresh. It maintain healthy and clear skin complexion of skin.
CARDIOPROTECTIVE POTENTIAL OF AMLA
Cardioprotective potential of amla can be sum up as follow,
• By scavenging free radicals and harmful molecules, amla reduce inflammation and oxidative stress which is indicated through decline in inflammatory markers in various findings which subsequently protect heart muscles and tissues against inflammatory and oxidative damage.
• According to some studies findings amla decreases the VLDL (triglycerides), LDL and cholesterol level in hyperlipidemic and healthy people with the increase of HDL level.
• It prevent oxidation of LDL and cholesterol which will reduce the plaque formation tendency along with vasodilation of arteries due to activation of serum NO (nitric oxide) which subsequently decrease the risk of atherosclerosis.
• It support endothelium of heart and manage blood pressure.
ANTI DIABETIC POTENTIAL OF AMLA
Let’s dive to explore antidiabetic activity of amla,
• Fiber content of amla prevent sudden spikes of blood sugar by allowing slow absorption from gastrointestinal tract.
• Presence of chromium a trace mineral in amla aid in carbohydrates metabolism which is helpful in managing blood sugar.
• Amla has potential in improving insulin sensitivity which will improve blood sugar level.
• Reduction of oxidative stress and inflammation further aid in management of diabetes.
• Amla support pancreatic beta cells and enhance insulin secretion.
In short, we can say that amla with vitamin C, antioxidant and chromium reduce insulin resistance and improve glucose metabolism in prediabetic and type 2 diabetic patients.
ANTI CANCER POTENTIAL OF AMLA
According to some in vitro and in vivo findings, amla has potent potential of anticarcinogenic and anticarcinogenic activity primarily due to polyphenols, tannins and flavonoids.
NEUROPROTECTIVE EFFECT OF AMLA
Rich with antioxidant and anti-inflammatory components, amla support brain health and function by reducing damage to brain secondary to oxidative stress and inflammation. It may improve cognitive performance and memory by boosting cholinesterase activity. Some studies support amla benefits against Alzheimer disease. In short, amla has neuroprotective potential for brain health and functioning.
FINAL THOUGHTS
The rich phytochemicals composition of amla is very significant for well-being and good health particularly in diabetes. However, consultation with health care provider is the important before to incorporate amla into diet. Current evidences are supporting its amazing health promoting effects while future evidences will amplify the superior food benefits for superior health.
