Amla, A Queen of Ayurveda

Amla, also known as Indian gooseberry, is one of the most antioxidant-rich foods known. It holds a significant place in the Indian traditional system of medicine, Ayurveda, and can be used in dried or fresh form.

Amla fruit. Source: Wikipedia.

Amla is a rasayana¹ because it harmonises the three doshas (vata, pitta and kapha).²

Amla fruits are high in ascorbic acid (vitamin C) and have a bitter taste, which may be attributed to their high density of ellagitannins.

Ellagitannins (ETs) are a broad group of bioactive compounds (polyphenols) found in various plant-based foods, including pomegranates, raspberries, strawberries, walnuts, and almonds.

When ingested, ETs are hydrolyzed in the stomach to yield ellagic acid.

Ellagic acid has been studied for its potential health benefits, including reducing inflammation, combating cancer, reducing obesity, and improving complications related to obesity, such as atherosclerosis, nonalcoholic fatty liver disease, insulin resistance, type 2 diabetes, and protecting brain function.

In vitro and in vivo studies suggest that extracts from amla fruits possess potent anticancer properties.

The bioactivity of this extract is believed to be primarily mediated by polyphenols, especially tannins and flavonoids.

However, it remains unclear how amla polyphenols can exhibit both cancer-preventative and antitumor properties.

Amla may have effects comparable to statins, but without the associated side effects.

In a small randomized, double-blind, placebo-controlled clinical trial involving 98 dyslipidemic patients, it was found that the major lipids, such as total cholesterol (TC), triglyceride (TG), low-density lipoprotein cholesterol (LDL-C), and very-low-density lipoprotein cholesterol (VLDL-C), were significantly lower in the amla group compared to the placebo group.

Moreover, there was a notable 39% reduction in the atherogenic index³ in the amla group. The ratio of Apo B to Apo A1 also showed greater reduction in the amla group compared to the placebo group.

However, this outcome requires confirmation in a larger study. In conclusion, the study indicated that amla extract exhibits significant potential in reducing TC and TG levels, as well as lipid ratios, AIP, and apoB/apo A-I in dyslipidemic individuals, suggesting its potential in treating both general and diabetic dyslipidemia.

It's noteworthy that a single agent capable of reducing both cholesterol and TG is rare, and unlike statins, cholesterol reduction is achieved without concomitant reduction of CoQ10.

Whole Indian gooseberries can be found in the frozen section of Indian grocery stores. However, some people find them almost inedible due to their very astringent, sour, and fibrous nature.

Using amla in smoothies or encapsulated form is an easier way to make it more palatable while still reaping its benefits.

Sources
https://en.wikipedia.org/wiki/Phyllanthus_emblica
https://pubmed.ncbi.nlm.nih.gov/26180601/
https://pubmed.ncbi.nlm.nih.gov/30670010/

Footnotes

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