{"id":5546,"date":"2024-05-15T09:07:28","date_gmt":"2024-05-15T06:07:28","guid":{"rendered":"https:\/\/new.webcozumleri.com\/?p=5546"},"modified":"2025-03-27T21:10:29","modified_gmt":"2025-03-27T18:10:29","slug":"indian-gooseberry","status":"publish","type":"post","link":"https:\/\/new.webcozumleri.com\/en\/indian-gooseberry\/","title":{"rendered":"Indian Gooseberry\u00a0"},"content":{"rendered":"

Indian gooseberry, or amla, is a fruit tree that grows natively in parts of Asia.<\/strong><\/p><\/blockquote>\n

It has several culinary and herbal medicine uses, particularly in its native India. The fruit is rich in vitamin C and often purported to have potential antioxidant and heart-health benefits. <\/span>This article reviews what Indian gooseberry is, its potential benefits and downsides, and how to use it.<\/span><\/p>\n

What is Indian Gooseberry?<\/b><\/h2>\n

Indian gooseberry is known by two scientific names \u2014\u00a0<\/span>Phyllanthus emblica<\/span><\/i>\u00a0and\u00a0<\/span>Emblica officinalis<\/span><\/i>. It\u2019s also commonly called Amla. <\/span>This small tree has yellow-green flowers that blossom into round, edible fruits of the same color. <\/span>The fruits are about the size of a golf ball with a pit and thin peel. Their taste has been described as sour, bitter, and astringent. <\/span>The fruit is used in cooking in India, and most supplements on the market today are made only from the powdered, dried fruit or fruit extracts. <\/span>However, the whole plant \u2014 including the fruit, leaves, and seeds \u2014 is utilized in traditional Indian medicine (<\/span>1<\/span><\/a>).<\/span><\/p>\n

Potential Benefits<\/b><\/h2>\n

Indian gooseberry has several potential benefits, although more high quality studies in humans are needed to confirm many of these possible effects.<\/span><\/p>\n

Heartburn<\/b><\/h2>\n

One 4-week, high quality study in 68 people with\u00a0gastroesophageal reflux disease (GERD), <\/span>which is characterized by frequent heartburn, investigated the effects of taking 1,000 mg of amla fruit tablets daily on GERD symptoms (<\/span>2<\/span><\/a>). <\/span>Researchers observed that the amla fruit group experienced greater reductions in the frequency and severity of heartburn and vomiting than those in the placebo group (<\/span>2<\/span><\/a>).<\/span><\/p>\n

Though this study is promising, more research is needed to fully understand the effects of Indian gooseberry supplements on heartburn and GERD.<\/span><\/p>\n

Anti-aging<\/b><\/h2>\n

Due to its high vitamin C content, Indian gooseberry may have some promising anti-aging benefits.\u00a0<\/span>Vitamin C\u00a0<\/span>is an antioxidant that can help prevent cellular damage, which may help slow your body\u2019s natural aging process (<\/span>3<\/span><\/a>).<\/span><\/p>\n

Some anti-aging benefits of Indian gooseberry include:<\/span><\/p>\n

Skin<\/b><\/h2>\n

In addition to its antioxidant activity, Indian gooseberry may help prevent the breakdown of collagen, which forms the firm but flexible protein matrix in your skin and soft tissues (<\/span>4<\/span><\/a>,\u00a0<\/span>5<\/span><\/a>).<\/span><\/p>\n

Hair<\/b><\/h2>\n

Indian gooseberry extract is commonly used in Thailand to promote hair growth, and some evidence shows that it may inhibit an enzyme that contributes to hair loss (<\/span>6<\/span><\/a>).<\/span><\/p>\n

Vision<\/b><\/h2>\n

In test-tube studies, Indian gooseberry extract protected against age-related macular degeneration (AMD) by improving the mitochondrial health of eye cells (<\/span>7<\/span><\/a>).<\/span><\/p>\n

Cancer<\/b><\/h2>\n

In test-tube and animal studies, Indian gooseberry extracts have killed certain types of cancer cells, including breast, cervical, ovarian, and lung cancers (<\/span>8<\/span><\/a>). <\/span>Additionally, Indian gooseberry extracts may play a role in cancer prevention due to their\u00a0<\/span>antioxidant\u00a0activity<\/span>. It appears that Indian gooseberry may also help prevent cell mutations that lead to tumor growth and cancer development (<\/span>8<\/span><\/a>). <\/span>It\u2019s thought that the many phytochemicals, such as tannins and flavonoids, in Indian gooseberries play a role in cancer prevention, along with its vitamin C and antioxidant content (<\/span>8<\/span><\/a>).<\/span><\/p>\n

However, no research on Indian gooseberry and cancer has been conducted in humans, so this is far from a confirmed benefit. If you have cancer, be sure to follow the advice and recommendations of your healthcare team.<\/span><\/p>\n

Heart Health<\/b><\/h2>\n

One of the most common uses of Indian gooseberry is to promote\u00a0<\/span>heart<\/span> health<\/span>. There are many ways in which Indian gooseberry may decrease your risk of heart disease, including:<\/span><\/p>\n

Antioxidant Effects<\/b><\/h2>\n

Indian gooseberry extracts may protect against oxidative damage that\u2019s associated with heart injury. This has been noted in several animal studies (<\/span>9<\/span><\/a>,\u00a0<\/span>10<\/span><\/a>,\u00a0<\/span>11<\/span><\/a>).<\/span><\/p>\n

Regulates Endothelial Function<\/b><\/h2>\n

A study in people with type 2 diabetes found taking 1,000 mg of Indian gooseberry daily improved endothelial function to the same extent as the drug atorvastatin (<\/span>12<\/span><\/a>,\u00a0<\/span>13<\/span><\/a>).<\/span><\/p>\n

Anti-inflammatory Effects<\/b><\/h2>\n

Human studies have noted that Indian gooseberry can significantly reduce inflammation, which is considered a key factor in the development of heart disease (<\/span>12<\/span><\/a>,\u00a0<\/span>14<\/span><\/a>,\u00a0<\/span>15<\/span><\/a>).<\/span><\/p>\n

Normalizes Blood Fat Levels<\/b><\/h2>\n

Human studies have observed improved blood fat profiles after supplementing with Indian gooseberry, including lower triglyceride and total and LDL (bad) cholesterol, as well as increased HDL (good) cholesterol (<\/span>12<\/span><\/a>,\u00a0<\/span>14<\/span><\/a>,\u00a0<\/span>16<\/span><\/a>,\u00a0<\/span>17<\/span><\/a>).<\/span><\/p>\n

Reduces Blood Pressure<\/b><\/h2>\n

Indian gooseberry may help reduce high blood pressure levels by acting as a vasodilator, or by widening the blood vessels. High blood pressure is a risk factor for heart disease (<\/span>15<\/span><\/a>,\u00a0<\/span>18<\/span><\/a>).<\/span><\/p>\n

Anti-platelet Effects<\/b><\/h2>\n

Finally, supplementing with Indian gooseberry may help prevent the formation of blood clots, which may cause a heart attack or stroke if they block an artery (<\/span>15<\/span><\/a>). <\/span>Still, although some human studies have been conducted, more research is needed before Indian gooseberry can be claimed to be an effective heart health supplement.<\/span><\/p>\n

Blood Sugar Levels<\/b><\/h2>\n

In animal studies, Indian gooseberry has been shown to help\u00a0lower blood sugar levels\u00a0<\/span>(<\/span>19<\/span><\/a>,\u00a0<\/span>20<\/span><\/a>,\u00a0<\/span>21<\/span><\/a>). <\/span>These effects have also been noted in a small study in 32 people, in which taking 1\u20133 grams of Indian gooseberry powder daily for 21 days significantly decreased fasting and post-meal blood sugar levels, compared with a control group (<\/span>17<\/span><\/a>). <\/span>Given these blood-sugar-lowering effects, Indian gooseberry may play a role in preventing and treating type 2 diabetes. Nevertheless, more high quality human studies are needed.<\/span><\/p>\n

Liver Damage<\/b><\/h2>\n

In rat studies, Indian gooseberry extract protected against\u00a0liver damage\u00a0<\/span>caused by either a high fat diet or N-nitrosodiethylamine, a substance that\u2019s toxic to the liver. This is likely due to its anti-inflammatory and antioxidant activity (<\/span>22<\/span><\/a>,\u00a0<\/span>23<\/span><\/a>,\u00a0<\/span>24<\/span><\/a>). <\/span>However, this effect hasn\u2019t yet been investigated in humans.<\/span><\/p>\n

Immune Health<\/b><\/h2>\n

Finally, Indian gooseberry may have some\u00a0immune-strengthening effects\u00a0<\/span>due to its vitamin C content. A single Indian gooseberry contains approximately 600\u2013800% of the Daily Value (DV) for this vitamin (<\/span>25<\/span><\/a>). <\/span>Vitamin C can optimize immune health in several ways. It\u2019s an antioxidant, so it works to decrease cellular damage and inflammation (<\/span>26<\/span><\/a>).\u00a0 <\/span>While short-term inflammation is a normal and healthy immune response, chronic inflammation is an ongoing immune response that can promote poor health (<\/span>27<\/span><\/a>). <\/span>Chronic inflammation\u00a0is <\/span>associated with an increased risk of developing conditions like type 2 diabetes, heart disease, or autoimmune disorders (<\/span>27<\/span><\/a>). <\/span>What\u2019s more, vitamin C may help bolster your immune system by promoting the proliferation of phagocytes, which are specialized immune cells that help swallow up harmful invaders (<\/span>26<\/span><\/a>). <\/span>It may also help your body develop protective antibodies against perceived threats (<\/span>26<\/span><\/a>).<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

Indian gooseberry, or amla, is a fruit tree that grows natively in parts of Asia. It has several culinary and herbal medicine uses, particularly in…<\/p>\n","protected":false},"author":11,"featured_media":9798,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[142],"tags":[],"class_list":["post-5546","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-plant-index"],"acf":[],"_links":{"self":[{"href":"https:\/\/new.webcozumleri.com\/en\/wp-json\/wp\/v2\/posts\/5546","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/new.webcozumleri.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/new.webcozumleri.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/new.webcozumleri.com\/en\/wp-json\/wp\/v2\/users\/11"}],"replies":[{"embeddable":true,"href":"https:\/\/new.webcozumleri.com\/en\/wp-json\/wp\/v2\/comments?post=5546"}],"version-history":[{"count":7,"href":"https:\/\/new.webcozumleri.com\/en\/wp-json\/wp\/v2\/posts\/5546\/revisions"}],"predecessor-version":[{"id":8335,"href":"https:\/\/new.webcozumleri.com\/en\/wp-json\/wp\/v2\/posts\/5546\/revisions\/8335"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/new.webcozumleri.com\/en\/wp-json\/wp\/v2\/media\/9798"}],"wp:attachment":[{"href":"https:\/\/new.webcozumleri.com\/en\/wp-json\/wp\/v2\/media?parent=5546"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/new.webcozumleri.com\/en\/wp-json\/wp\/v2\/categories?post=5546"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/new.webcozumleri.com\/en\/wp-json\/wp\/v2\/tags?post=5546"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}