Amla, the Indian Gooseberry: An Overview of the Nutritional Benefits

Amla, also known as Phyllanthus emblica Linn (Euphorbiaceae family) or the Indian gooseberry is referred to as balakka, kimalaka, kemlaka, kemloko, or malaka in Indonesia. The plant has thirteen synonyms listed in the World Flora Online database. This plant has been revered for centuries in the traditional medicine systems of Southern Asia, such as Ayurveda, Unani and Siddha, as well as in Traditional Chinese Medicine^1-4. It is a small to medium-sized tree with smooth, greenish bark that peels naturally. The trees grow in wet, forested, hilly areas on the Indian subcontinent, and the fruit ripens in the autumn. It is commonly found across India, Sri Lanka, Malaysia, and China, where it can grow up to 45 feet tall in hilly areas. Many people also cultivate it in gardens and yards for its useful properties⁵.

In Ayurveda, Amla is known to be a potent Rasayana or rejuvenator⁶. Various parts of the plant are used to treat a range of diseases, but the most important is the fruit, which is small, green, sour-tasting and gooseberry like (Figure 1). It is also known as one of the oldest and best-known edible fruits in the Indian subcontinent. It is valued both as a medicine and a tonic for restoring vitality and strength. Additionally, Amla plays a key role in many complex Ayurvedic formulations⁷, forming an essential ingredient in polyherbal traditional remedies such as Avipattikara Churna, one of the most effective Ayurvedic formulations to manage indigestion and heartburn; or Thriphala Lepam a polyherbal used for millennia to treat inflammation and improve health^7,8. In TCM Amla has many functions including clearing heat, cooling blood, digesting food and relieving cough⁹.

Figure 1: Small gooseberry like fruits of Amla (Phyllanthus emblica Linn)

Chemical Components

Amla has been shown to be a font of nutrients and small bioactive chemicals that provide a wide array of health benefits. It is a rich source of vitamin C which can occur in up to 33%¹, and as reported by Rani (2017) there are high levels of vitamins A (2%), B1 (3%) and B2 (3%), B3(2%), B5 (6%) and B6 (6%), as well as essential minerals such as Magnesium (3%), Manganese (7%), Potassium (4%). Phosphorous (4%) and Zinc (1%)^1,5. The berry contains a number of phenolic antioxidant compounds including rutin, quercetin, myricetin, ellagic acid, gallic acid, and chlorogenic acid, curcuminoids and complex tannins such as emblicanin, punigluconin, pedunculagin, in addition to the alkaloids Phyllantine, Phyllembein, Phyllantidine². Many of these metabolites are known to contribute to healing.

Figure 2: Main classes of chemical components in Amla (Phyllanthus emblica Linn).

Pharmacological activities

Pharmacological studies into the bioactivity of Amla fruit and plant extracts support its traditional use in the treatment of inflammation, as an immune enhancer, for antiaging and health promoting effects. Its seeds have shown promise in treating asthma and bronchitis, while its juice is used for eye care. Traditional healers have used Amla extracts for wound healing and treating snakebites and scorpion stings.^1-5,7 Some key activities are discussed below.

Amla and Inflammation

Inflammation is the body’s natural response to fight infections like bacteria and viruses, repair tissues, and start the healing process. However, too much inflammation can cause tissue damage, pain, and reduced function. Amla fruit extracts have anti-inflammatory compounds, and extracts have shown strong anti-inflammatory effects by blocking two key inflammation-related substances: Nitric Oxide (NO) and COX-2. NO is an important molecule for immune signaling, but too much of it can cause inflammation, cardiovascular problems, and oxidative stress. Amla’s anti-inflammatory power comes from its ability to inhibit several inflammation-triggering enzymes, including COX-1, COX-2, and 5-LOX. By reducing these enzymes, it lowers the production of molecules that cause swelling and pain, making it a promising natural remedy for inflammatory conditions¹⁰. In a separate study by Li et al (2020), Amla fruit extract has been shown to reduce the production of key the inflammatory substances NO, Tumour Necrosis Factor-alpha (TNF-α), Interleukin-1 beta (IL-1β), and Interleukin-6 (IL-6). The compounds gallic acid and fisetin have been shown to be responsible for this activity. Gallic acid is particularly notable, as its presence (over 1.2%) is used as a quality standard for Amla (P. emblica) in traditional Chinese medicine¹¹.

Amla and Cardiovascular Health

Recent scientific literature reveals compelling evidence for amla’s potential to improve cardiovascular health. Studies have shown that amla can help lower cholesterol (LDL, or “bad” cholesterol), reduce blood pressure due to its high potassium content, and improve blood flow¹². It also exhibits antioxidant and anti-inflammatory properties that may protect against heart disease¹³. Some studies suggest that amla may be as effective as certain medications in lowering cholesterol and blood sugar, but without the side effects¹⁴. While more research is needed to fully understand the mechanisms of action and optimal dosage, the existing findings strongly support amla’s role in promoting cardiovascular health.

Amla and the Immune System

Researchers are increasingly interested in plant-based bioactive compounds that can support immune health. Amla is such a natural immunomodulator. In vivo studies have established that at a dose of 250 mg/kg, Amla fruit extracts significantly increase important immune markers such as CD4, CD8, IgM, and IgG in the blood; Amla fruit extract at doses of 100 and 200 mg/kg administered for 19 days showed strong immune responses, including increased antibody levels, white blood cell counts, and better defence against allergens. These findings support the potential of Amla as an effective natural immunomodulator¹⁵.

Amla as an Antioxidant: Benefits in Diabetes

Current diabetes treatments include insulin and oral medications like sulfonylureas, biguanides, and glinides. However, these can have side effects, prompting the search for safer alternatives. Amla has high concentrations of the essential minerals’ chromium, zinc, and copper. Research studies have shown that chromium, in particular, has shown strong antidiabetic effects, and has been found to improve fat metabolism in diabetic rats, suggesting potential benefits for managing diabetes^3,16. The antioxidative effects of Amla, and its ability to reduce reactive oxygen species (ROS), can also confer additional health benefits in diseases like diabetes. Research shows that the ethanolic extract of Amla may help lower blood sugar. In vivo experiments have shown that administration of extracts of Amla led to a reduction of blood glucose from 380 mg/dL to 166 mg/dL after treatment with 80 mg/kg of the extract. This study suggests that Amla metabolites, such as tannins, act by blocking digestive enzymes that break down sugars, boosting the storage of glucose, enhancing insulin sensitivity, and preventing harmful sugar-related compounds from forming¹⁷.

Amla and Healthy Ageing

A groundbreaking study by Wu et al. (2022) using the nematode model of Caenorhabditis elegans revealed that polyphenols in Amla fruit have anti-aging effects¹⁸. These effects were demonstrated by an increase in thermal resistance and a significant reduction in cholinesterase enzymic activity. The study also found that antioxidant enzyme activity rose significantly. Simultaneously levels of malondialdehyde (MDA), a marker of oxidative stress, dropped by 36.25%. The fruit’s rich content of antioxidant polyphenols may contribute to these effects.
Beyond healthcare,

Amla’s fruit and extracts are widely used in various industries. They are found in food products, cosmetics, dyes, leather tanning, and it is even used as firewood. Additionally, its oil has long been valued as a hair tonic, promoting hair growth, and preventing premature greying^7,19.

Conclusion

Amla has well established use as a traditional medicine and food. It has shown a remarkable array of benefits, from immune system enhancement to its potential as an antidiabetic and health promoting agent. Extensive research into this powerful plant has unveiled its wide-ranging therapeutic possibilities, sparking interest for future studies and practical applications in medicine and healthcare. However, most studies have been carried out in laboratory settings or using animal models, which means clinical trials are needed to confirm the efficacy and safety of amla-based treatments for humans. Another challenge lies in the plant’s diverse chemical composition, which varies depending on geographical and environmental factors. This variation complicates efforts to standardise its use in therapies. Due to variation in chemical composition, it is best to source quality, standardised extracts and raw material from established producers using validated supply chains.

• References
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