Dry Amla: Stock Vitamin C For a Whole Year!10 Dry Amla Benefits, Recipes and Tips

What if we tell you there is a secret ingredient that can solve all your health concerns while helping you achieve the body you dream of and the wellness you wish?

And no, we aren’t trying to sell you some marketing gimmick. This popular ingredient is a well-known age-old remedy deeply rooted in Ayurveda. Indeed, we are talking about dry amla benefits, which is truly a dynamo of nutrition. 

Dry amla is prepared by cutting fresh gooseberries and drying them in the sun or using a dehydrator, which preserves all the essential bioactive compounds, such as vitamin C and polyphenols.

In this article, we will share in great scientific detail about these dry amla benefits. Digestion, immunity, heart health, weight loss—take your pick cause these amla powder benefits are endless. Apart from dry gooseberry benefits, you will also learn how to make dry amla at home and embrace its goodness effortlessly! Keep reading to know more! 

Table Of Contents 

1. Dry Amla Nutritional Value

2. 10 Health Benefits of Eating Dry Amla

3. How To Make Dry Amla? 

4. Tips for Enjoying the Best Dry Gooseberry Benefits 

5. The Final Say 

6. FAQs

7. References 

Dry Amla Nutritional Value

Here is a table depicting the nutritional value of dry amla: 

Also Read: 10 Types of Black Fruits And Their Power-Packed Health Benefits 

10 Health Benefits of Eating Dry Amla

The following are the dry amla benefits for overall health: 

1. Keeps Your Heart Healthy

Dil se dil tak. 

To kickstart the list of dry amla benefits, think of amla as your heart's personal bodyguard. It’s loaded with polyphenols like myricetin, gallic acid, and kaempferol (fancy names, the good guys) that stop bad cholesterol (LDL) levels from rising. 

Then there are emblicanin A and B—antioxidants that act like tiny repair crews, preventing scarring in your heart tissues. Amla’s extracts even help keep your blood pressure normal and your electrolyte balance on point—just like hitting the reset button for smooth blood flow.

Amla’s other bioactives, gallic acid and ellagic acid, tackle cholesterol and triglycerides. Research says that these can activate enzymes that burn fat instead of storing it. At the same time, they tell your liver to stop making extra fat, but isn’t that what we have always wanted? 

Therefore, these findings confirm amla's antihyperlipidemic and cardioprotective properties, making it a natural and effective choice in a diet for heart health. 

2. Has Anti-Cancer Properties

Think of amla as the Hulk of health, smashing cancer cells with its powerful antioxidants!

Dry amla is a well-known anti-cancerous food, rich in polyphenols, and has shown potential anti-cancer properties in various studies. According to the research, the extracts from amla greatly inhibit the proliferation and invasion of different types of cancer cells. 

For instance, extracts from amla have been seen to decrease the amount of lung cancer cells, liver cancer cells, breast cancer cells, and colon cancer cells in the lab to half or more. This selective action makes amla target cancerous cells and spare normal cells, thus making it a potential candidate for complementary cancer therapies.

Pyrogallol and gallic acid in amla also enhance its anti-cancer effects. Amla can even help during chemo and radiation therapy by reducing side effects.

3. Full Of Anti-Inflammatory Effects

Like Iron Man, putting out inflammation fires before they spread!

Dry amla benefits exhibit remarkable anti-inflammatory properties. It’s loaded with gallic acid, corilagin, and ellagic acid that tackle inflammation head-on, like: 

• In lab experiments, amla extracts blocked inflammatory markers like nitric oxide (NO), TNF-α, IL-1β, and IL-6. These are the culprits behind swelling and pain.

• When mice were given amla extracts (500 mg/kg), their paw swelling went down. 

• Human Proof: A study on people with type-2 diabetes showed that 500 mg/day of amla reduced diabetes-related inflammation and even calmed down overactive platelets. 

Amla also showed pain-killing effects at higher doses, easing abdominal pain and cramps. In short, these results establish amla as a powerful anti-inflammatory food. 

4. Protects the Digestive Tract 

In short: Amla = Gut’s ride-or-die partner!

If you are prone to gastric ulcers, acidity, heartburn, and other gut inflammatory conditions, dry amla benefits are here to save the day. Good gut health takes you a long way. Indeed, studies have shown that amla bioactive compounds can inhibit Helicobacter pylori, the stubborn bacteria behind gastric ulcers, even if they’re antibiotic-resistant.

Studies also showed that amla reduces stomach acid, ulcer formation, and internal bleeding. Basically, it’s like soothing your stomach’s fiery rage.

Also, whether it’s pancreatitis or colitis, amla lowers inflammatory markers, boosts enzyme activity, and heals tissues. Clinical trials revealed that amla extract helped with GERD (acid reflux), cutting down on heartburn and regurgitation. It also supports your liver, improving fat metabolism and reducing fatty liver disease. 

5. Has Neuroprotective Activities 

Brain fog? Dry amla keeps your neurons lit and your thoughts quick.

Dry amla has been known for considerable neuroprotective activities. In fact, scientists have identified antioxidants in amla that consist of vitamin C and many other phenolic compounds, which protect against oxidative stress, the central cause of several neurological diseases. These antioxidants might prevent damage from free radicals, which are able to destroy the brain cells and subsequently reduce the probability of disorders like Alzheimer's, Parkinson's disease, and so on. 

Apart from its antioxidant and anti-inflammatory properties, scientific studies revealed that amla improves cognitive functions and enhances memory. It may also help preserve the health of neurons by supporting cell survival and reducing neuroinflammation, making dry amla a component in diets intending to promote brain health and prevent cognitive decline.

6. Shields the Body with Antioxidants 

Antioxidants are on the scene, fighting free radicals like a superhero team!

Antioxidant-rich dry amla has gallic acid and ellagic acid that work by neutralising harmful substances called reactive oxygen species (ROS) that can cause damage to our cells.

Amla helps activate a process in our body known as the Nrf2 pathway. This process boosts the production of important enzymes, like superoxide dismutase (SOD) and catalase, which help keep our cells healthy.

Amla also helps lower inflammation by modulating a signalling pathway called NF-κB. This reduces the levels of certain harmful substances in the body, like TNF-α and IL-6, which can lead to cell damage.

7. Has Anti-Diabetic Activity 

Diabetes management? Here is a helping hand! 

Dry amla is very helpful in managing blood sugar levels, thanks to its power-packed compounds, ellagic acid and ascorbic acid. These stop glucose-digesting enzymes like amylase and glucosidase from overworking. What does that mean for you? Less sugar getting into your bloodstream. 

Cool, right? Studies on diabetic mice showed that amla extracts dropped blood sugar and triglyceride levels while giving insulin a major boost. Even human trials agree—people who took amla powder or extracts for just a few weeks saw significant blood sugar reductions. 

Amla’s flavonoids step in to help with those nerve-related diabetes struggles (aka neuropathy). Research shows that these bioactives don’t just manage sugar levels—they actually help restore balance between glucose and insulin. It’s like nature’s cheat code for diabetes management—natural, effective, and totally worth adding to your diet!

8. Promotes Healthy Skin and Hair

Amla’s beauty secrets are hard to beat, giving your skin and hair a radiant treat!

Amla, a fruit rich in polyphenols and vitamin C, helps our bodies make collagen, which is important for healthy skin. It activates special cells called fibroblasts and boosts a signalling pathway known as TGF-β. Amla also contains antioxidants that protect skin and hair cells from damage by neutralising harmful molecules called ROS.

Additionally, amla helps keep our skin tone even by controlling melanin production through the enzyme tyrosinase, which reduces dark spots. Its anti-inflammatory properties lower the levels of certain substances (IL-1β and TNF-α) that can cause skin issues, promoting healthier skin and hair growth.

Well, dry amla is a champ, but you can transform your skincare and haircare routine with visible results in just a week using ToneOp Care's Black Seed Oil. Packed with powerful nutrients, experience stronger, healthier hair and rejuvenated skin from root to tip!

Also Read: 13 Best Vitamin C-Rich Fruits In India & their Benefits | ToneOp 

9. Helps in Weight Loss

Slim pickings never felt this good.

Can amla help in weight loss? Yes! Amla can help you shed those extra pounds by supercharging your body’s fat-burning process. 

It boosts fat metabolism by turning on PPAR-α, a gene that helps burn fat, and increasing adiponectin, a hormone that promotes breaking down stored fat and converting it into energy. 

At the same time, amla slows down enzymes like ACC (acetyl-CoA carboxylase) that help store fat, ensuring less fat gets stored in your body. Plus, it reduces inflammatory chemicals like IL-6 and MCP-1 in fat tissues, which are often linked to stubborn weight gain. This combo not only helps you lose weight but also keeps your body’s metabolism balanced.

10. Improves Liver Function

Liver love is real – amla’s detox powers have your system saying, ‘thank you, next toxin!

When it comes to your liver, amla’s polyphenols are like a detox squad. They protect liver cells (hepatocytes) by activating AMPK, a molecule that improves fat metabolism and reduces the buildup of fat (steatosis) in the liver. 

Amla also boosts PPAR-α levels, further supporting fat breakdown. On top of that, its anti-inflammatory superpowers lower harmful chemicals like IL-6 and TNF-α, preventing liver inflammation. To seal the deal, tannins and gallic acid in amla increase glutathione production, which helps your body detox and repair liver damage. This makes amla not just great for weight loss but also for maintaining a healthy, happy liver!

Also Read: 11 Nutritive Benefits Of Amla Powder For Health And Brain Functioning! 

How To Make Dry Amla? 

Here is the recipe for delicious and healthy dry amla. Have a look! 

1. Dry Amla Salted

These are easy to prepare, and sun-dried amla helps to keep the body healthy. These stay up to 1 and 1 ½ years. 

Ingredients:  

• Amla- 6-7, whole 

• Black pepper powder- 2 pinch 

• Dry ginger powder- ⅓ tsp 

• Salt, as per taste 

Preparation Method:  

1. Wash the amla properly and cut them into wedges by removing the seeds. 

2. Mix the salt, black pepper powder and dry ginger powder. Let the mixture sit for two hours. 

3. Once the amla leaves the water, mix well again and sundry for two days. They will change their colour from green to blackish. 

4. Once they are scorched and crisp. Fill them in an air-tight container. 

2. Dry Amla Candy 

Amla candy is the favourite of all. It is delicious, easy to make and healthy. 

Ingredients:  

• Amla- 6-7 whole 

• Sugar, as per taste 

• Black salt- 1 pinch 

Preparation Method: 

1. Wash the amla properly and cut them into wedges by removing the seeds. 

2. Boil the amla in a pressure cooker for two whistles. 

3. Fill the air-tight container with amla and add sugar to it. Mix well by shaking the jar properly and keeping it aside for two days. 

4. You will see the sugar is melted, and the amla is coated with sugar syrup. 

5. Remove the excess syrup and sundry the sugar-coated amla for a day. 

6. Again, store them in a clean, air-tight container and keep them in the fridge. 

Also Read: How To Make Amla Murabba?: Health Benefits 

Tips for Enjoying the Best Dry Gooseberry Benefits 

Here are a few ways to add amla to your diet. 

• You can add dry amla powder to curries for the tangy flavour.

• You can also use dry amla in salads for a zesty taste.

• You can make pomegranate and dry amla powder juice to boost immunity.

• Also, you can have amla green tea as an immunity booster.

The Final Say 

So, that was all about dry amla benefits. Surely a ton, isn’t it? From boosting your immune system to enhancing skin health, the dried amla benefits are truly remarkable. Whether you enjoy it in smoothies, salads, or as a snack, the benefits of dry amla are too good to miss. 

Start reaping these incredible advantages today and elevate your wellness journey with this superfood!

FAQs

1. Is amla good for pregnant women?

Yes! Amla contains folate, calcium, vitamin C and vitamin A, which is excellent for pregnant women. Still, you can consult your doctor before consuming to clear your doubts.

2. How much dry amla can be consumed in a day?

You can simply have 2-3 dry amla candies in a day without hesitation.

3. Is amla good for people having diarrhoea?

It is helpful as dry amla has anti-spasmodic properties that curb bloating and relax the muscles in diarrhoea.

4. Can dry amla be consumed for weight loss?

You can easily consume dry amla because it boosts the metabolism, which ultimately helps to burn fat and results in weight loss.

References 

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

• https://pmc.ncbi.nlm.nih.gov/articles/PMC6926135/#:~:text=Modern%20science%20has%20shown%20amla,%5D%2C%20%5B8%5D%5D. 

  
  

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