Amala – The Super Fruit! ( Rupa Laxmi Shrestha, Department of science)

 Amala – The Super Fruit!   

 Rupa Laxmi Shrestha,  

Department of science

 

 

Scientific Name: Phyllanthus emblica L.

 

Common name: Indian gooseberry(Amla)

 

        The fruit (Indian gooseberry) is locally known as 'Amala' in Nepali and is derived from the Sanskrit name 'amalaki'. It is a round, light green fruit with a sour and astringent taste. It grows widely across South and Southeast Asia, including Nepal and India, where it is harvested mainly from November to February and ripens in autumn, making it a seasonal winter fruit. It is used in a variety of local dishes, preserved as pickles, jams, or dried products such as murabba, titaura, and also as a dried powder for year-round use. 

      Amala is considered as a highly nutritious fruit because it is an exceptionally rich source of Vitamin C, a powerful antioxidant that supports immunity and overall health. It is also an excellent source of vitamin A and vitamin E, as well as iron, calcium, dietary fiber, and vitamin B complex. It contains more than 80% of water. 

 

Nutritional composition of Amala (100gms)

Energy - 50kcal

Protein - 0.5g

Carbohydrate - 13.7g

Fat - 0.1g

Iron - 1.2mg

Calcium -50mg

Phosphorus - 20mg

Vit C - 600mg

       

      Amala contains significantly more vitamin C than oranges, with about 600 mg per 100g compared to 30 mg per 100g in oranges. Both are nutritious, but Amala is lower in calories and higher in fiber, while oranges are high in water content and have more natural sugars. Oranges provide more hydration and potassium, while Amala is a richer source of iron, calcium, and antioxidants. 

 

Health Benefits of Amala:

1.   Boost Immunity

·         Exceptionally rich in Vitamin C and antioxidants, which enhance immune response.

  2. Support Heart Health

·         Antioxidants reduce oxidative stress and lower the risk of heart disease, diabetes, and cancer.

  3. Promotes skin and hair Health

·         Vitamin C stimulates collagen production, leading to healthy skin and strong hair.

  4. Improves Digestion

·         Fiber content aids digestion and helps regulate bowel movements.

  5. Anti-aging and Detoxification

·         Amala’s antioxidants combat free radicals, helping to reduce the aging effects and promoting liver detoxification.

           Amala is truly a “super fruit” that offers multiple health benefits. Including it in our daily diet can improve overall wellness and prevent many diseases. Its natural medicinal properties make it an invaluable gift of nature.

   

 References:

•  https://food.ndtv.com/health

• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9137578/.

• https://www.webmd.com/diet/health-benefits-amla

•  https://www.thehealthsite.com/fitness