Amla, also known as Indian gooseberry, is one of the most nutrient-dense fruits found in nature. This humble berry has been used in Ayurvedic and Chinese medicine for centuries due to its incredible healing and rejuvenating properties.
Recent studies have shown that consuming Amla first thing in the morning on an empty stomach can provide even more powerful health benefits. Read on to learn all about the benefits of eating Amla empty stomach and how to add it to your daily routine.
What is Amla?
Amla is a fruit-bearing tree native to India and Southeast Asia. The tree produces small, round, green-coloured berries that have a sour taste. Despite their tongue-puckering flavour, amla berries contain very high levels of vitamin C and antioxidants. In fact, Amla has up to 60 times more vitamin C than an orange!
10 benefits of eating Amla on an empty stomach
Consuming Amla first thing in the morning before you’ve eaten anything else can maximise its nutritional uptake. Since your digestive system is empty, the nutrients from Amla are absorbed rapidly into your bloodstream without competing for receptors.
Here are some of the top benefits you can achieve by eating Amla empty stomach:
Boosts immunity
Amla gives your immune system an instant lift. Antioxidants help fight inflammation and cell damage, while vitamin C stimulates the production of disease-fighting white blood cells. Starting your day with Amla can help shield you from colds, flu, and infections.
Supports digestion
The fibre and water content in amla berries helps stimulate digestive juices and maintain regularity. When consumed on an empty stomach, Amla encourages bowel movements to flush out toxins and keeps your gastrointestinal tract running smoothly. Its anti-inflammatory properties also soothe gastric inflammation.
Detoxifies the body
As a natural diuretic, amla prompts increased urination to eliminate waste, salt, uric acid, and excess water. This helps cleanse your kidneys, prevent urinary tract infections (UTIs), and reduce bloating. The antioxidants in Amla also counter free radicals that can lead to liver damage.
Controls blood sugar
For people with diabetes, finishing nightly fasting with a glass of amla juice can help control steady rises in blood sugar levels. Research shows Amla decreases serum glucose concentrations by stimulating insulin secretion from the pancreas.
Protects the heart
Amla is good for your heart because it stops bad cholesterol from damaging your arteries. This helps prevent clogs that can cause heart problems. Its antioxidants help keep your blood pressure normal, and your blood vessels open, which makes your blood flow better. Plus, eating Amla regularly can lower the levels of bad cholesterol and fats in your blood.
Prevents cell damage
The rich mixture of antioxidants in Amla – like vitamin C, gallic acid, and flavonoids – gives your cells the ultimate protection against free radical damage. Oxidative stress caused by free radicals can lead to inflammation, accelerated ageing, and disease proliferation. With its super high antioxidant levels, Amla can inhibit these outcomes.
Slows cognitive decline
Amla has been shown to help improve memory. It works by blocking a certain enzyme that's linked with Alzheimer's disease, slowing down the brain's ageing process. Amla also contains substances that help protect the brain against damage and improve blood flow, which can prevent problems like dementia as we get older.
Promotes skin health
Applying amla paste on the skin provides a mega-dose of antioxidants, especially vitamin C, that support collagen production. This keeps your skin firm and youthful. Amla’s anti-inflammatory and antimicrobial properties also reduce acne, blemishes, redness, and inflammation when applied topically.
Enhances hair growth
One of the traditional uses of amla oil is to nourish hair follicles for thicker, lustrous locks. The antioxidants penetrate deep to stimulate growth factors for new hair production, while vitamin C facilitates iron absorption – an essential mineral for healthy hair.
Supports weight loss
The fibre load in Amla expands in your stomach to induce a feeling of fullness, which curbs appetite. This can reduce calorie intake throughout the day to bolster weight loss. Amla’s metabolism-boosting nutrients also help burn more calories.
Best time to eat Amla
To reap the most rewards, consuming Amla first thing on an empty stomach is the best time. Since your body is in a fasted state after sleeping for 7-9 hours overnight, nutrients from foods or drinks are quickly assimilated.
Eating Amla before breakfast ensures your body readily absorbs the berry’s complete vitamin, mineral and antioxidant profile into your bloodstream without competition. This offers both immediate and sustained benefits.
Of course, you can still consume Amla later in the day as well. It makes for a nutritious snack between meals or after dinner. But early morning consumption on an empty stomach provides the highest benefit.
How often should you eat Amla?
Most experts recommend eating one whole Amla berry or an ounce (30ml) of fresh Amla juice every day. Consuming just one berry exceeds your recommended daily intake for vitamin C and fills you with minerals, antioxidants, fibre and water, too.
Some studies used higher doses of up to 10-20ml Amla juice twice daily. But this may cause some mild side effects like diarrhea, dehydration or low blood sugar in sensitive people. Still, one berry or an ounce of juice is enough for most people.
How to add Amla to your routine
There are many tasty ways to add Amla to your dietary routine beyond just eating it raw. From juicing the berry to sprinkling powder in water and smoothies, here’s how to easily make amla part of your morning ritual:
Amla juice
Grind fresh amla berries with some water in a blender to extract their liquid essence into juice form. Add extra water if it’s too concentrated. For added flavour, mix in lemon, ginger, honey or pepper.
Amla powder
Organic amla powders provide the full spectrum of nutrients in the berry. Add half a teaspoon to water, juice, smoothies, yoghurt or oatmeal. You’ll get an antioxidant boost without much flavour change.
Amla candy
Amla candy snacks are popular in India. They are sugar crystals coated in amla juice and then dried to chewy goodness. With a sweet and tangy twist, Amla candy makes for a tasty treat between meals.
Amla pickle
A common staple in Indian households is amla pickles preserved in salt and spices. The sharp, tangy flavours pair perfectly with rice dishes, dals and bread. Use as a savoury flavour enhancer to complete your morning meal.
Potential side effects of Amla
For most people, eating Amla is highly beneficial with minimal risk. However, some individuals may experience unpleasant reactions, usually stemming from excess consumption.
- Blood thinning effects: Amla contains vitamin C and other anticoagulant compounds that can adversely thin the blood. This is problematic before surgeries as it prevents clotting.
- Kidney stones: Anyone with a history of kidney stones should moderate amla intake. The high oxalic acid load can bind with calcium to form kidney stones in susceptible individuals.
- Low blood sugar: The chromium in Amla helps regulate blood sugar but may dangerously drop glucose levels if mixed with diabetic medication. Consult your doctor about potential interactions with prescription drugs before trying Amla.
- Drug interactions: Amla’s antioxidant nature could potentially interact with certain medications by either magnifying or decreasing their potency. Discuss consuming Amla with your doctor if you take any long-term prescription or over-the-counter drugs.
- Not for pregnant women: Some compounds in Amla may stimulate uterine contractions that can lead to complications. Pregnant women should avoid eating Amla daily without medical consent.
- Allergies: Rare cases of contact dermatitis, hives or hypersensitivity reactions have occurred after handling or ingesting Amla. Discontinue use if you show any symptoms of an allergic reaction.
Conclusion
From traditional Ayurveda to modern research, the evidence supporting Amla as a superfruit for health is irrefutable. With rich stores of vitamin C, antioxidants, minerals, and protective plant compounds, regularly eating Amla hands your body the best tools to fight disease and ageing.
