Awala: Meaning In English And Healthy Recipes



Published on: 29-Oct-2022


10 min read


Updated on : 02-Nov-2023




Sana Fakir


Awala: Meaning In English And Healthy Recipes

Awala: Meaning In English And Healthy Recipes

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Whether it is a health tonic or a delicious Indian recipe, Amala fits the bill!

Amla is called the Indian Gooseberry in English and is a fruit known to almost all in India. This is because of its medicinal and healing properties and its use in various tasty Indian foods. It is so popular that it has numerous names in different languages. 

It has different pronunciations in different languages like- Amla in Hindi and Awala in Marathi. In Kannada, Amala is known as Nelli, and in Telugu, Usheeri Kaya. Due to its ancient use, it is also known by various names in the Sanskrit language: Amalaki, Sheetaphala, Dhatri, and Tishyaphala.

These Indian Gooseberries are frequently used in medicinal preparations due to their therapeutic and healing qualities. The Amla tree produces small, rounded berries that are yellowish-green in colour. Due to its numerous health advantage , it should be considered a superfood.

Amla has five flavours: pungent, astringent, sweet, bitter, and sour. It helps maintain mental and physical health. It's "Divyaushada," or divine medicine, for this reason. Amla is referred to as Amalaki in Sanskrit, which means "life nectar."

Let us have a closer look at some of the health benefits of Amla and some delicious yet healthy recipes you can try with it.

Table Of Contents

1. The Nutritional Content Of Awala

2. Health Benefits Of Awala

3. Healthy Recipes Using Awala

4. Dietitian’s Recommendation

5. The Final Say

6. FAQs

The Nutritional Contents Of Awala

The recommended daily intake of Awala for adults is 75-90 mg. Amla has the following nutrients in every 100 g:

  • Energy - 58 kcal
  • Fibre - 3.4%
  • Proteins - 0.5%
  • Fat - 0.1%
  • Carbohydrates - 13.7 g
  • Calcium - 50 %
  • Iron - 1.2 mg
  • Carotene - 9 mg
  • Thiamine - 0.03mg
  • Riboflavin - 0.01mg
  • Niacin - 0.2mg
  • Vitamin C - 600mg
  • Phosphorus - 20mg
  • Magnesium - 10 mg
  • Potassium - 198 mg
  • Zinc - 0.12 mg

Health Benefits Of Awala

Awala can genuinely be called a superfood as it is rich in calcium, iron, and vitamins A, C, and E and is low in sugar. Amla is known to offer the following health benefits as a result of its high nutritional value:

1. Develops Immune Cells

Vitamin C, abundant in Awala, supports stronger immune systems. Antioxidant vitamin C aids in lowering inflammation and cell damage. Additionally, it promotes the growth of immune cells and anti-pathogen antibodies.

2. Lowers Blood Sugar Levels

Awala contains the mineral chromium, which can help with diabetes treatment. Chromium lowers blood sugar levels by improving insulin sensitivity.

3. Improves Mental Health

Awala's phytonutrients aid in fighting against free radicals, which can damage the brain's cells. Amla is high in antioxidants and is a food that improves memory and brain function.

4. Nourishes Hair

Awala is abundant in vital fatty acids, amino acids, tannins, and vitamin C to nourish hair. Awala oil can aid in boosting hair follicle strength and preventing dandruff buildup. Additionally, it improves hair growth, delays premature greying, and acts as a natural hair conditioner.

5. Maintains Healthy Skin

The fruit Awala is commonly recognised as having the best anti-ageing properties. The skin becomes firm and soft because of Amla's high collagen protein content. Antioxidants found in Awala also aid in reducing wrinkles and preventing early skin ageing.

You Can Also Read: Score Hair And Skin Benefits With Amla

6. Improves Digestive Health

The fibre content of Awala is high, which helps control bowel motions and treat digestive problems, including constipation and diarrhoea. Additionally, it boosts gastric juice production, which expedites food digestion and absorption and helps lessen acidity risk.

7. Improves Heart Health

Awala's high vitamin C content is excellent for heart health. As a result, Awala has lowered several heart disease risk factors, including high blood pressure, LDL (bad) cholesterol, and triglyceride levels. 

It shields the heart from oxidative damage, lessens heart disease-related inflammation, and stops blood clots from forming, which can cause a heart attack or stroke.

Healthy Recipes Using Awala

  • Amla Chutney

This Amla Chutney recipe comprises Coriander's freshness and Indian Gooseberries (Amla) combined tanginess. While coriander is a frequent component in chutney, adding amla gives a new flavour and a significant amount of vitamin C.


  • 100 g Amla
  • 100 g fresh coriander
  • 2 green chilli
  • ¼ teaspoon Hing
  • ½ teaspoon cumin seeds
  • ½ inch ginger (chopped)
  • 2-3 cloves of garlic
  • ½ teaspoon sugar
  • Salt to taste
  • 2 tablespoon lemon juice

Method of preparation

1. Cut the Amlas in half after washing them.

2. Cut the seed into little pieces after removing it.

3. Add all the ingredients in a grinder and grind to make a smooth chutney.

4. Serve with Indian meals or with snacks and appetisers.

  • Amla Raita 

You can include Amla Raita in your diet just as you would include Fruit Raita. It is yet another healthy recipe that you can prepare with Amla. This recipe benefits health, as Amla is high in vitamin C and antioxidants. 

When mixed with yoghurt and spiced with coconut and mustard, Amla develops delectable flavours. The Amla Raita complements well with both Dosa and Paratha.


  • 2 cups curd whisked
  • 4 Amla grated
  • 1/4 cup fresh coconut, grated
  • 1 cucumber, peeled and grated
  • 2 green chillies, chopped finely
  • 1/2 teaspoon mustard seeds
  • Salt to taste
  • 1 teaspoon oil

Method of preparation

1. In a blender, combine the raw gooseberries, grated coconut, green chilli, and salt to make a coarse mixture to create the Amla Raita Recipe. Once done, set it apart.

2. Thoroughly whisk the yoghurt in a bowl until smooth. Add the grated cucumber and the blended ground gooseberries. If necessary, check the salt and spice levels and make any necessary adjustments.

3. Put the Amla Raita in a serving bowl.

4. The next step is to prepare the seasoning for the Nellikai Pachadi (Amla Raita). Add the curry leaves and mustard seeds to a small pan with hot oil. Let them crackle.

5. Pour the seasoning over the Amla Raita, stir it in, and serve with your choice of Pulao recipe for a beautiful meal.

Dietitian’s Recommendation

If you suffer from anaemia, incorporating Amla, jaggery, or figs into your diet will help you feel better. To get the most nutritional value out of seasonal fruit, always aim to include it in your diet.

                                                                                                            - Dietitian Akshata Gandevikar

The Final Say

Antioxidants, particularly Vitamin C, are abundant in Amla. Additionally, it includes many polyphenols (gallic acid, ellagic acid, and Corilagin). Antioxidants, called polyphenols, shield the body from free radical damage, aiding the battle against cancer and cardiovascular disease. 

Amla or Awala is exceptionally beneficial to health and can have several advantages due to its mineral and fibre richness. Overall, this modest yet healthy fruit enhances bodily health and shields it from various diseases.


1. How many Amlas can be consumed in a day?

You can consume 1-2 Amlas daily, either as juice or raw. However, it is always advised to speak with a doctor before consuming it. 

If you have been diagnosed with low blood sugar levels, are breastfeeding, or are pregnant, you should not eat Amla.

2. What is the ideal time to eat Amla? 

Amla works best when consumed early in the morning on an empty stomach. 

3. Can Amla help you lose weight?

Amla speeds up metabolism and aids in calorie burning. In addition, Amla juice is a natural detoxifier that you can drink in the morning to start your day.

4. Who should avoid eating Amla?

Avoid eating Amla if you have diabetes, are pregnant, or are breastfeeding a baby.

5. Can Amla juice be consumed daily?

Amla juice strengthens your immune system and enhances the texture of your skin and hair. It also helps people lose weight.

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