HomeblogsHealth-and-wellnessTop Health Benefits of Amla Juice (Indian Gooseberry Juice)

Top Health Benefits of Amla Juice (Indian Gooseberry Juice)

Indeed, Amla or Indian gooseberry has been regarded as a superfood of sorts for its numerous beneficial properties. You must have heard of the innumerable Amla benefits and its healing attributes.

In fact, along with the fruit, you can also experience the benefits of gooseberry juice with regular consumption. Amla always works wonders, irrespective of whether you consume it as a juice, as a raw fruit, as a powder, or as an addition to your spread/dip/pickle/jam.

There are numerous benefits of drinking Gooseberry or Amla juice in an empty stomach as recommended by our elders over the years.

Let us learn more about the same in this article.

An Overview of Amla

Amla, also known as Indian gooseberry or Emblica officinalis, is a translucent green fruit that is native to Asia. It has a distinctive taste that is sometimes described as astringent, tart, and sour.

Its name is derived from the Sanskrit word ‘Amlaki’, which translates to ‘nectar of life’. In India, amla is renowned for its ability to prevent various health issues and promote overall wellbeing.

According to alternative medicine, amla can help balance the three doshas in the body—’Vata’, ‘Kapha’, and ‘Pitta’—and eliminate toxins.

Undoubtedly, amla is packed with essential nutrients, and therefore, incorporating amla juice into your routine is beneficial.

Nutritional Value of Amla Juice

Gooseberries, or amla, are nutritious fruits that are low in calories and fat and can help someone get their recommended daily intake of essential nutrients when consumed as part of a balanced diet.

Additionally, the fibre content in amla may help someone maintain regular bowel motions, make them feel full, and control their weight.

Gooseberries are high in the following nutrients:

  • Vitamins
  • Fiber
  • Minerals
  • Antioxidants such as flavonoids and phenols

Here is a nutrition list in approximately 100 grams of amla that you should know about:

  1. Energy- 58 kcal
  2. Protein– 0.5%
  3. Fibre- 3.4%
  4. Calcium- 50%
  5. Carbohydrates- 13.7g
  6. Fat- 0.1%
  7. Nicene- 0.2mg
  8. Carotene- 9 microgram
  9. Iron– 1.2mg
  10. Vitamin- 600mg
  11. Riboflavin- 0.01mg
  12. Thiamine- 0.03mg

Top 10 Benefits of Amla or Indian gooseberry Juice

Discover the remarkable reasons why so many people are substituting their morning coffee with a refreshing glass of amla juice. Once you familiarise yourself with the incredible advantages it offers, you will truly comprehend the wonders of amla juice.

Here is a list of the biggest benefits of drinking gooseberry or amla juice:

1. Improved Weight Management

As per researchers, it is beneficial to consume Amla juice for weight loss. This helps considerably with weight management.


Amla juice may help boost metabolism and is rich in fibre, making you feel full for an extended period of time. All these factors together can contribute to weight loss and help maintain a healthy weight.

2. Treats Cough and Cold

Gooseberry juice offers respiratory benefits and can provide relief from various respiratory conditions.

Experts feel that Amla juice works as a great remedy for combating cough and cold along with mouth ulcers and flu. Two teaspoons of this juice in combination with honey may help in reducing symptoms. You can also mix two teaspoons of the juice in warm water before gargling. This will help in combating mouth ulcers greatly as well.

3. Lowers Cholesterol Levels

Amla juice works to reduce overall cholesterol levels with its antioxidants and amino acids alike. It also helps in enhancing the overall functioning of the heart.

4. Natural Cleanser

Drinking Amla juice first thing in the morning will work as a natural cleanser for your body, flushing out toxins and restoring body balance. It also boosts liver functioning as a result.

5. Boosts Immunity

Amla juice is renowned for its immune-boosting properties. Amla juice contains rich Vitamin C which functions in the manner of an antioxidant. It helps in preventing oxidative stress while also boosting the functioning of immune cells. Vitamin C may help in combating specific infection types while lowering durations of common colds and other such problems.

Regular consumption of amla juice can provide a robust shield against common illnesses like colds, flu, and other respiratory infections.

6. Improves Digestion

Indian Gooseberry juice may work to enhance digestion greatly as per several reports. Amla juice may also help in avoiding issues like diarrhea and even ulcers of the stomach with regular consumption.

7. Boosts Heart Functions

Maintaining a healthy heart is vital, and amla juice can be a valuable addition to your cardiovascular health regimen.

Amla juice is always healthy for your heart as it may help in lowering cholesterol and triglyceride. It combats bad cholesterol or LDL. It may also help in lowering blood pressure levels considerably.

8. Benefits Your Hair

There are numerous Amla juice benefits for hair. You can consume Amla juice for hair growth. It stimulates growth of hair while combating enzymes that contribute towards hair loss. Its ingredients like Vitamin C and other antioxidants are hugely beneficial in this regard.

Additionally, amla juice can help in reducing premature greying of the hair, strengthen them, act as a conditioner for rough and dry hair, help with dandruff, and is a scalp cleanser.

9. Boosts Kidney Functions

Amla juice helps in enhancing the functioning of the kidneys. It may go a long way towards reducing kidney damage risks. Try drinking it regularly to keep your kidneys healthy.

10. Ensures Better Skin

Consuming amla juice can have a transformative effect on the health and appearance of your skin.

There are specific Amla juice benefits for skin. These include a natural glow since it flushes out all impurities and toxins. It also helps with acne treatment and contains anti-ageing properties alongside. It helps maintain skin tone at the same time.

Moreover, amla juice can be beneficial in reducing skin pigmentation, helping to repair damaged tissues and to reduce pimple and acne scars.

Other benefits of drinking gooseberry juice

1. Helps improve eyesight

Amla juice is believed to have positive effects on eye health and vision. Regular consumption of amla juice can help improve overall eye health, enhance visual clarity, and reduce the risk of age-related vision problems.

2. Enhancing liver health

Despite the fact that human research is not extensive on this topic, some animal studies indicate that gooseberry juice may help improve liver function.

In a study conducted on animals, it was observed that administering amla to rats that were on a high-fructose diet led to an increase in the levels of certain important proteins related to metabolism. This effect may have the potential to protect against fatty liver disease induced by fructose consumption.

3. May have anti-cancer properties

Indian gooseberry shows promise as a potential anticancer agent.

Both laboratory experiments and animal studies have shown that this fruit can lessen the occurrence and number of tumours in various organs. It also emphasises Indian gooseberry’s anti-inflammatory and anti-mutagenic effects.

However, it is important to note that there has been limited research conducted on humans regarding the effects of Indian gooseberry on cancer.

4. Helps control diabetes

Amla juice has been studied for its potential role in diabetes control. Some preliminary research suggests that amla juice may help regulate blood sugar levels and improve insulin sensitivity.

However, further research is needed to fully understand the extent of its benefits and determine the optimal dosage and duration of amla juice consumption for diabetes management.

5. May help in brain protection

Amla has shown potential for protecting the brain and improving cognitive function. The extract of gooseberry has been associated with enhanced learning and memory abilities.

Furthermore, gooseberry exhibits neuroprotective properties, which means it may help safeguard the brain from damage, and it has the potential to enhance cognitive function. However, it is important to note that more studies are needed, particularly human studies, to fully understand the extent of these benefits and their applicability to humans.

How is Amla juice prepared?

Despite the ease with which amla juice is available in stores, nothing compares to the joy of making your very own homemade version. Here is a simple method to prepare amla juice at home.


  • 1 cup of diced amla (Indian gooseberry)
  • 1 cup of sugar
  • A pinch of salt
  • A dash of optional cardamom powder for one glass of amla juice


  • Begin by washing and drying the amlas, then place them in a bowl.
  • Take a pressure cooker and pour 1 ½ cups of water into it. Put the bowl of amlas inside the pressure cooker, close the lid, and turn on the stove.
  • After one whistle, switch off the stove and allow the pressure to release naturally. Once the pressure is released, remove the bowl.
  • Ensure that the amlas have cooled down. Gently press them with your fingers and remove the seeds.
  • Grind the sugar into a fine powder.
  • Grind the amla pieces. If grinding becomes challenging, add some sugar powder to facilitate the process.
  • To create the amla juice concentrate, combine the amla paste with sugar powder and salt. Transfer this concentrate into a container suitable for freezing and store it in the freezer.
  • Whenever you desire amla juice, take 2 to 3 spoonful of the concentrate and add them to a glass of water. For added flavour, you can also include cardamom powder. Stir well and enjoy!

You can make your own homemade amla juice concentrate by following these instructions. You can then simply combine it with water whenever you want a cool glass of amla juice.
Note: Instead of just sugar, you can use jaggery, honey, or brown sugar and add salt, pepper, or cardamom powder for different flavours. The homemade amla juice concentrate can be stored in the freezer for 8 months or more, but its colour may change over time.

How To Preserve Amla Juice?

To maintain the freshness of amla juice, it is essential to use an appropriately sized container. For instance, if you have 500 grams of amla juice, store it in a glass or container with a 500-gram capacity. Add 2 tablespoons of sodium lactate and mix thoroughly.

By following this method, you can preserve the juice in the refrigerator for a duration of 8–10 months. Sodium lactate can be easily obtained from a chemist or any store that offers food chemicals.

Amla Juice Side Effects

Here is a list of probable side effects (rare) of drinking amla juice:

  1. Some people may have allergies to the juice.
  2. It may lead to hyperacidity since it has Vitamin C in higher amounts.
  3. Women who are breastfeeding are often advised to bypass Amla juice since it may reduce their levels of blood glucose.

The Bottom Line

Amla juice, derived from the Indian gooseberry, is a remarkable natural elixir that offers an array of health benefits. From better digestion, skin and hair, to natural cleansing and more. Embrace the goodness of amla juice and unlock its immense potential for holistic wellbeing.

You can consume Amla juice periodically on an empty stomach in the morning. See the benefits for yourself as you consume one of the biggest time-tested and proven Ayurvedic remedies of the country.

However, it is always advisable to consult a healthcare professional before making any significant changes to your diet or lifestyle.

Benefits of Amla Juice FAQs

Is Amla harmful for health?

Amla is not harmful for our bodies. However, you should not consume it excessively. It may lead to some issues like hyperacidity and issues for breastfeeding mothers. It may also enhance bleeding or bruising risks for some individuals. 

What happens when you drink Amla juice every day?

Consumption of Amla juice on a daily basis will help in lowering levels of cholesterol considerably. It will also boost your heart, skin and hair health while helping you combat illnesses like asthma at the same time. 

Who should not drink Amla juice? 

Those who are breastfeeding should avoid Amla juice for some time. You should always talk to the doctor since Amla juice may reduce your levels of blood glucose at this time, which is not recommended. 

How much Amla juice should I drink daily? 

You can consume around 10-20 ml of Amla juice on a daily basis for getting its benefits to the fullest extent. You can also consume four grams of Amla extract/powder instead. However, make sure that you avoid excessive consumption. 

What is the right time to drink Amla juice? 

You can consume Amla juice in the morning after you have woken up and that too, on an empty stomach. This will help you cleanse the system. You can have it with warm water and honey as well. 


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About The Author

Dr.William Lewis Aliquam sit amet dignissim ligula, eget sodales orci. Etiam vehicula est ligula, laoreet porttitor diam congue eget. Cras vestibulum id nisl eu luctus. In malesuada tortor magna, vel tincidunt augue fringilla eget. Fusce ac lectus nec tellus malesuada pretium.

MBBS (Bachelor of Medicine & Bachelor of Surgery) Gold Medalist (2009-2015) M.D In General Medicine (2016-2019), CCID (Infectious Diseases)

PG Diploma In Clinical Endocrinology v& Diabetes, Clinical Associate in Non-Invasive Cardiology

Dr.William Lewis Aliquam sit amet dignissim ligula, eget sodales orci. Etiam vehicula est ligula, laoreet porttitor diam congue eget. Cras vestibulum id nisl eu luctus. In malesuada tortor magna, vel tincidunt augue fringilla eget. Fusce ac lectus nec tellus malesuada pretium.

MBBS (Bachelor of Medicine & Bachelor of Surgery) Gold Medalist (2009-2015) M.D In General Medicine (2016-2019), CCID (Infectious Diseases)

PG Diploma In Clinical Endocrinology v& Diabetes, Clinical Associate in Non-Invasive Cardiology

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