Is the Indian Gooseberry the next superfruit?

Phyllanthus emblica, Amla (in Hindi), also known as the Indian Gooseberry, grows on a flowering tree of the same name and has been an important part of Ayurvedic medicine for at least 1000 years, and yet is still largely unknown outside of India.

Often referred to as “sarvadosha hara”, which means “remover of all diseases”, these small, super sour, yellow-green berries are cultivated throughout India and nearby countries, and in recent years have gained a following throughout the world as a "superfruit."

Amla berries are an excellent source of Vitamin A, Vitamin B, Vitamin C, Vitamin E, Iron, Calcium, Phosphorous protein and fibre. The fruit contains 55 times more antioxidant capacity than blueberries, 30 times more polyphenols than red wine, and more gallic acid (another powerful antioxidant) than any other fruit.

Just one 100g serving of Amla berries (about a half cup) provides 300mg of Vitamin C - more than twice the daily recommended value for adults, which can boost the immune system and help the body recover from illness. That’s as much Vitamin C as 20 oranges. You'll also find notable amounts of alkaloids and flavonoids, as well as the polyphenols mentioned above. Amla has also been shown to have some antibacterial and anti-inflammatory properties.

Scientists have been studying the Amla fruit for the past 25 years, and the published findings seem to back up its reputation. The high Vitamin C content has major immune-strengthening benefits, but that’s not all.

Alma can help with diabetes control because the soluble fibre in the berries dissolves quickly, which helps to slow the rate the body absorbs sugar. This can help reduce blood sugar spikes. Amla berries also have a positive effect on blood glucose and lipid counts in people with Type 2 diabetes and have been shown to help lower cholesterol in some studies.

High levels of Vitamin C support the body in absorbing other nutrients, so Amla may be helpful if you take iron and other mineral supplements. Amla berries are rich in Vitamin A too, which is key to improving eye health. Vitamin A not only improves vision, but it may also lower the risk of age-related macular degeneration.

Last but not least, the phytonutrients and antioxidants in Amla can benefit memory by fighting against free radicals that can attack and damage brain cells. Amla has the highest concentration of antioxidants on earth, even higher than acai, blueberries, turmeric, goji berries, and many other superfruits. Antioxidants are crucial because they help protect against oxidative stress, which is caused by free radicals, unstable molecules that can damage healthy cells. By eliminating free radicals, antioxidants contribute to everything including boosting your immunity, helping fight the signs of visual aging like skin damage and hair loss.

Those same antioxidants can also help reduce the risk of chronic health conditions like heart disease, diabetes and cancer. Amla's high concentration of Vitamin C also helps the body produce norepinephrine, a neurotransmitter believed to improve brain function in people with dementia.

So how can you include Amla to your diet? Well, you can sometimes find whole berries in the frozen section of Indian supermarkets, but they tend to be quite bitter. It’s also sometimes available as a jam but Alma powder is probably your best bet, as its available from lots of online and high street stores. Amla powder has the added benefit of being quite versatile. It can be mixed with a little warm water (and honey if you wish) to make a refreshing, vitamin-packed drink. It can also be easily added to fruit, vegetable or protein smoothies. You’ll also find it in capsule form, so you can take it along with your other daily supplements.