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NDTV
7 days ago
- Health
- NDTV
How To Eat Amla For Maximum Health Benefits: Nutritionists Say...
A superfood that no one complains about, amla has been around for centuries. This tiny fruit can be consumed in many ways - from chutneys to curries - it is incredibly versatile. And why not? It offers a wide range of health benefits and adds a sharp, sour flavour to both food and drinks. But while many of us grew up eating it raw or sweetened into murabba, there is one traditional method that is often overlooked: fermentation. It may sound like something your grandmother swore by, but this process can actually make amla far more effective for your health. Want to know how to do it at home? Read on. 5 Health Benefits Of Eating Amla Daily 1. Boosts Immune Health Amla, or Indian gooseberry, is rich in vitamin C, which supports immune function. According to Dr Komal Bhadouria, Nutritionist at SCI International Hospital, New Delhi, a single serving of amla can meet up to 46 per cent of your daily vitamin C requirement. 2. Supports Healthy Digestion Amla is not only rich in vitamin C but also packed with soluble fibre. This helps in smoother digestion and may provide relief from common digestive problems such as bloating or acidity. 3. Helps Manage Blood Sugar Levels Amla is known to slow down the absorption of carbohydrates due to its soluble fibre content. This helps prevent sudden spikes in blood glucose, making it a helpful addition to a diabetic diet. 4. Reduces Hair Fall And Dandruff Delhi-based weight management expert Gargi Sharma says, " Amla can be used to prepare home remedies for curing various conditions such as cold and cough, mouth ulcers, dandruff and more." Regular use of amla can help control dandruff and reduce hair fall, especially when included in your diet or haircare routine. 5. Improves Skin Texture And Elasticity The high vitamin C content in amla supports collagen production, which may slow signs of ageing and help maintain smooth, glowing skin. Regular consumption can be a natural way to improve your skincare results. Why Fermenting Amla Makes It More Effective While most people consume amla raw or cooked, nutritionist Shalini Sudhakar suggests fermenting amla to enhance its benefits—especially for better vitamin C and iron absorption. This easy process increases the fruit's bioavailability and adds gut-friendly bacteria too. How To Ferment Amla At Home: Cut the amla or pierce each fruit with a fork. Soak the pieces in water with a pinch of salt. Let them sit at room temperature for 24 hours. After fermenting, store in the refrigerator and use within one week. What Is The Best Way To Eat Fermented Amla According to Sudhakar, you can consume three fermented amlas daily. These can be eaten as is, added to salads, or juiced. If juicing, make sure to retain the pulp for its fibre content. Which Is Better For Digestion And Gut Health—Fresh Or Pickled Amla? While fresh amla is loaded with vitamin C, pickled or fermented amla has an extra edge. 'Pickled amla undergoes a fermentation process that introduces probiotics—healthy bacteria that support digestion and improve gut health.' This makes fermented amla a smarter choice for anyone looking to support their digestive system naturally. Just keep an eye on the amount of salt and oil used if you are going the traditional pickling route. What Does Science Say About Pickled Amla And Its Benefits? It is not just an old-school kitchen habit. There is real research behind it. Studies show that fermentation enhances antioxidant levels and boosts probiotic content in amla. LAB-fermented amla (lactic acid bacteria) shows increased phenolic and flavonoid compounds, higher antioxidant potential, and stable probiotic counts even after refrigeration. So yes, science backs that gut-friendly kick you get from fermented amla. How Long Does An Amla Pickle Last? If you are making a traditional amla pickle, it can stay good for six months to a year—either at room temperature or in the fridge, depending on how it is stored. But if you are trying the simpler quick-salt ferment method mentioned earlier, keep it refrigerated after 24 hours and finish it within a week. That way, the probiotics stay active and the taste remains fresh. How To Add Amla To Your Diet Every Day 1. Use It In Salads Switch your usual lemon dressing with amla juice. It adds a similar tang while offering more vitamin C and immunity support. 2. Add To Tempering (Tadka) Once fermented, chopped amla pieces can be added to your daily tadka. The change in flavour is subtle, but the nutritional value gets a real lift. 3. Infuse Herbal Teas Drop a chopped piece of amla into your herbal tea as it brews. It adds both flavour and extra antioxidants. 4. Make Fresh Amla Juice Amla juice is widely known to help fight cold and cough. Juice it fresh, mix with a touch of honey, and drink it on an empty stomach. 5. Blend Into Chutney An easy way to boost your nutrient intake is through a quick amla chutney. It pairs well with most Indian meals and requires minimal prep.
NDTV
15-05-2025
- Health
- NDTV
Why Amla-Moringa Shot Deserves A Place In Your Morning Ritual
Something is grounding about starting the morning right. Whether it is a moment of stillness before the day begins, a glass of warm water, or a detox drink made with natural ingredients, morning routines often shape how we carry ourselves through the day. Enter the Amla-Moringa shot - a potent blend of moringa leaves and fresh amla juice rooted in traditional Indian wellness and supported by modern science. Rich in antioxidants, gentle on the digestive system, and known to support immunity naturally, it is no surprise that this drink is gaining popularity among health-conscious individuals. In this article, we look at what makes moringa and amla such a powerful combination - and why this earthy shot might become your go-to morning habit. Also Read: Moringa Water For Immunity, Weight Loss And More: How To Make The Drink Amla Health Benefits: Fruit With Ancient Credentials Amla, also known as Indian gooseberry, is a small green fruit packed with nutrients. Dr Komal Bhadouria, a nutritionist at SCI International Hospital in New Delhi, states that amla can provide up to 46 per cent of the daily recommended intake of vitamin C. In fact, a 100-gram serving can contain up to 300 mg of vitamin C. Amla is also rich in vitamin E, vitamin A, iron, calcium, antioxidants, and dietary fibre, making it one of the most nutrient-dense fruits in Ayurvedic nutrition. Moringa Health Benefits: Nature's Multivitamin The moringa tree, often referred to as the "drumstick tree," offers a wide range of health benefits. Every part of the plant is edible and nutrient-rich. Dr Manoj K. Ahuja from Fortis Hospital in Vasant Kunj explains, "Moringa is packed with vitamins, calcium, iron, and essential amino acids. These nutrients are crucial for promoting overall health and nourishing us from within." Moringa is especially valued for its anti-inflammatory, antioxidant, and immune-supporting properties. Why Combine Amla And Moringa: 5 Incredible Benefits Of This Drink 1. Improves Iron Absorption Amla is rich in vitamin C, which helps the body absorb iron more efficiently. A study published in the Annals of the New York Academy of Sciences confirmed that ascorbic acid enhances iron absorption, making this combination ideal for those with low iron levels or iron-deficiency anaemia. 2. Aids Digestion The anti-inflammatory and antioxidant properties of both moringa and amla help soothe the digestive tract. Regular consumption may reduce acidity and support gut health, making it a useful natural remedy for bloating, indigestion, and acid reflux. 3. Boosts Skin And Hair Health Moringa and amla are known for their ability to purify the blood, improving circulation to the skin and hair follicles. This may lead to clearer skin, stronger hair, and reduced hair fall. The vitamin A in moringa and the vitamin C in amla support collagen production, which contributes to skin elasticity and repair. 4. Balances The Body's pH Amla is acidic, while moringa is known for its alkalising effect. When combined, they may help maintain a balanced pH in the body, which is essential for bone health, reducing inflammation, and improving gut microbiota balance. 5. Supports Blood Sugar Control Macrobiotic Nutritionist and Health Coach Shilpa Arora highlights that amla supports insulin sensitivity and helps flush out toxins. Moringa, being rich in zinc, supports blood sugar regulation. This pairing can benefit those managing type 2 diabetes or aiming to prevent blood sugar spikes after meals. Photo Credit: iStock Step-By-Step Guide To Make Amla-Moringa Shot An online search will offer multiple ways to make an Amla-Moringa health shot, using either powders or fresh ingredients. Here is a simple, nutrient-dense version recommended by nutritionist and weight loss coach Leema Mahajan. Ingredients: 2 chopped amla A handful of fresh, clean moringa leaves A handful of fresh, clean mint leaves 1/2-inch raw turmeric 1/2-inch jaggery 1/2-inch fresh ginger 1/4 tsp cumin (jeera) powder 1/4 tsp black pepper powder 1/4 tsp black salt Method: Blend all ingredients with a little water. Transfer to a shot glass and consume immediately without straining for full fibre benefits. Expert Tips To Keep In Mind If fresh moringa leaves are unavailable, one teaspoon of moringa powder can be used instead. This substitution still provides the key nutritional benefits. Leema Mahajan advises avoiding moringa during pregnancy, as it may increase the risk of uterine contractions. Those on medication for diabetes, hypertension, or thyroid disorders should consult their doctor or a certified nutritionist before adding moringa to their diet to assess potential interactions and appropriate dosages. In a market full of high-cost wellness drinks and synthetic supplements, the Amla-Moringa shot offers a simple, plant-based solution for supporting everyday health. While it is not a cure-all, incorporating this drink into your daily routine may support gut health, immunity, skin clarity, and overall energy levels, all without burning a hole in your wallet. Advertisement Comments About Somdatta Saha Explorer- this is what Somdatta likes to call herself. Be it in terms of food, people or places, all she craves for is to know the unknown. A simple aglio olio pasta or daal-chawal and a good movie can make her day. For the latest food news, health tips and recipes, like us on Facebook or follow us on Twitter and YouTube. 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