The modern-day world, with its lifestyle, inevitably takes a toll on our health, leaving us feeling weary and prone to various illnesses. While modern medicine is quite advanced and has a solution to every health concern, we still cannot deny that sometimes the best remedies are found in nature. Amla, also known as Indian gooseberry, is one such natural boon to us that has been revered in traditional medicine for decades. From its tangy fruit to nutrient-dense seeds, every part of amla brims with health benefits. If you are wondering about the health benefits of Amla seeds, read on!

Health benefits of amla seeds

We have known the benefits of amla for its powerful antioxidant properties and rich nutritional profile. Amla is 80 percent water, but it has proteins, carbohydrates, fibre, and minerals, and an extremely effective polyphenol called gallic acid. Amla is a very rich source of vitamin C, which gets effectively absorbed by the body when consumed as a whole fruit rather than an extract.

Amla has tannins that help bind vitamin C, offering benefits like curbing diarrhoea and reducing fever. As per the Journal of the Science of Food and Agriculture, vitamin C in Amla also acts as an antioxidant and prevents cellular damage which can aid in slowing down your ageing process. The fruit is a source of many essential vitamins and minerals, but the seeds often go overlooked even though they offer amazing health benefits.

Do not throw away the seeds of Indian gooseberry or amla, for they are also nutrient-dense. Image courtesy: Adobe Stock

Amla seeds, obtained from the Indian gooseberry (Emblica officinalis), are also a powerhouse of nutrients and offer numerous health benefits. These seeds are rich in essential nutrients like vitamin C, calcium, iron, phosphorus, and polyphenols. The high concentration of vitamin C in amla seeds acts as a potent antioxidant, helping to neutralize free radicals in the body and reduce oxidative stress, thereby promoting overall health, tells nutritionist Avni Kaul.

From boosting immunity to promoting heart health, Amla seeds offer various health benefits.

1. Amla seeds may boost immunity

Amla seeds, just like the fruit, are rich in vitamin C and other antioxidants, which help bolster our immune system. Persistent consumption can help guard our body against infections, curb inflammation, and support the body’s natural defense mechanism. For example, during the season of flu, adding amla seeds to your diet can help do away with symptoms of the common cold and other viral infections. The iron content in amla seeds helps in increasing haemoglobin levels, making them beneficial for individuals with anemia, adds the expert.

2. Amla seeds may promote heart health

Amla seeds are also a repository of essential fatty acids that help boost cardiovascular health. These nutrients lower bad cholesterol levels (LDL) and promote good cholesterol (HDL), thereby curbing the risk of heart disease. A diet that includes amla seeds can improve heart function and lower the chances of developing heart-related illnesses.

3. Aids in digestion

Amla seeds have high fibre content which can aid in digestion by helping prevent constipation. The seeds also possess mild laxative properties that can support healthy and regular bowel movements, making them beneficial for those dealing with digestive concerns. According to Avni Kaul, “Amla seeds are specifically, beneficial for enhancing digestive health. The fibre content in these seeds helps regulate bowel movements, preventing constipation, and promoting a healthy gut. Additionally, the seeds have anti-inflammatory properties that can help reduce inflammation in the digestive tract and improve symptoms of digestive disorders."

4. May improve skin health

The antioxidants in amla seeds help fight free radicals in the body and skin that are a major cause of skin ageing and damage. Consuming amla seeds can boost healthy, glowing skin by enhancing the skin texture and reducing the appearance of fine lines and wrinkles. You can even use amla seeds in your face masks to observe additional benefits.

5. Amla seeds to may lead to better hair health

Amla seeds are a powerhouse of essential nutrients that encourage hair growth and curb premature greying. The seeds help nourish the scalp, strengthen hair follicles, and add shine to your tresses. So, incorporating amla seeds into your diet, or applying amla seed oil can lead to thicker, healthier hair.

As per the Journal of Ethnopharmacology, amla oil is a powerful inhibitor of 5-alpha reductase. There is a medicine called finasteride that is used to treat baldness and also works by inhibiting 5-alpha reductase. So, amla oil can help in treating grave hair health concerns like baldness in people.

Say hello to good hair with the goodness of Amla seeds. Image courtesy: Shutterstock

Nutritional value of amla seeds

A teaspoon (approximately 2 grams) of Amla seeds gives about 5-6 calories. It contains 1.2 grams of carbohydrates, including 0.3 grams of dietary fibre and 0.1 grams of sugar. It also provides a small amount of protein, around 0.1 grams, and 0.03 grams of fat. Amla seeds are high in vitamin C, providing 1-2 mg, along with 2-4 mg of calcium, 0.1 mg of iron, and 1-2 mg of phosphorus. Also, they contain trace amounts of antioxidants, particularly polyphenols, which contribute to their health benefits.

Who can eat amla seeds?

Amla seeds are usually safe for most individuals and can be consumed by those looking to improve their digestive health, boost immunity, or maintain heart health. However, they are particularly beneficial for individuals with digestive issues, anemia, or those seeking to enhance their overall well-being, reckons the expert.

Who should avoid amla seeds?

People who have low blood pressure should refrain from consuming amla seeds as they can further lower blood pressure levels. Additionally, individuals with certain kidney conditions or those on blood-thinning medications should consult a healthcare provider before consuming Amla seeds, suggests the expert.

Precautions to take

While amla seeds are beneficial, moderation is important. Excessive consumption might lead to acidity or gastrointestinal discomfort. It is advisable to consult a qualified dietician before incorporating amla seeds into your diet, especially if you have pre-existing health conditions or are pregnant.

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