Nellikai/Amla (Indian Gooseberry) a Medicinal Fruit

Gooseberries are nutritious, low-calorie fruits that are rich in vitamins, minerals, and antioxidants.  Though research on gooseberries specifically is limited, many of the nutrients in these berries have been linked to significant health benefits.

These include lower blood sugar, cholesterol, and blood pressure levels, as well as a reduced risk of cancer, diabetes, heart disease, and age-related illnesses of the brain.  Gooseberries are a wonderful, healthy fruit to include in your diet as a snack or flavorful addition to meals.

Gooseberries are is low in calories and fat, yet packed with nutrients, but rich in dietary fiber, copper, manganese, potassium, and vitamins C, B5, and B6.

Just 1 cup (150 grams) of gooseberries contains:

• Calories: 66
• Protein: 1 gram
• Fat: less than 1 gram
• Carbs: 15 grams
• Fiber: 7 grams
• Copper: 12% of the DV (Daily Value)
• Manganese: 9% of the DV
• Potassium: 6% of the DV
• Vitamin B5: 9% of the DV
• Vitamin B6: 7% of the DV
• Vitamin C: 46% of the DV

Vitamin C is a powerful antioxidant and vital to your nervous systems, immune system, and for the skin. Vitamin B5 is necessary for creating fatty acids, while vitamin B6, which many enzymes and cells in your body need to function, helps convert food into energy.

1.   Gooseberries are low in calories and fat but rich in dietary fiber, copper, manganese, potassium, and vitamins C, B5, and B6.

2.   Gooseberries are low in calories and high in fiber, which helps protect against obesity, heart disease, type 2 diabetes, and some types of cancer.

3.   Gooseberries are rich in antioxidants, such as phytonutrients, and vitamins E and C, which may help protect your brain and fight aging.

4.   Gooseberries are high in fiber and chlorogenic acid, which may help slow or prevent the absorption of sugar into your bloodstream.

5.   Gooseberries are rich in citric acid, phenols, and antioxidants, which are linked to a reduced risk of age-related brain diseases, such as Alzheimer’s and stroke.

6.   Gooseberries are rich in antioxidants and polyphenols, such as anthocyanins, that may fight and reduce your risk of certain types of cancer.

7.   Gooseberries contain heart-healthy antioxidants, polyphenols, and potassium, which help keep your heart working properly and may reduce your risk of heart disease.

8.   Gooseberries are best enjoyed fresh and can be eaten on their own. Cooked gooseberries may not have the same health benefits, as some of the nutrients will be destroyed.

9.    Gooseberries are excellent for maintaining healthy hair, boosting eyesight, and ensuring smooth digestion.

10. Gooseberries are considered great for maintaining lustrous, healthy clear, and smooth skin.

Ayurveda heavily depends on the use of plants and herbs for their medicinal properties. It paved the way for a few items to become an integral part of our daily diet. Amla or Indian Gooseberry is one such ingredient that has long been hailed for its health-benefiting properties.

In South India, the fruit is used in preparing dal (lentil preparation) and often added to rice as well.  It can also help balance all three doshas (Vata/Pitta/Kapha) in the body and treat the underlying cause of many health problems.

Amla is one of the primary ingredients that go into the making of an ancient Ayurvedic polyherbal the concoction is popularly known as chyawanprash.

Some dishes

 1.      Mavinakayi Nellikai Chitranna (Raw Mango & Gooseberry Rice)

An interesting and tangy combination of amla and raw mangoes render a unique flavor to the rice. Follow in a few simple steps to serve this culinary gem straight from the heart of South India.

2.     Amla Murabba

Sweet can be healthy when it is done with gooseberries! Boiled amla pieces are doused in sugar syrup and flavored with cardamom. Prepare it in the winter months and make the most of it.

           3.     Amla Chutney

Amla along with fennel, brahmi leaves, and other spices give you a lip-smacking blend of flavors that will team well with almost anything. You can pair this chutney with any type of parathas to make the culinary experience even more delightful.

           4.     Amla Pickle (Nelika Urugai)

Six basic ingredients, few days, few hassle-free steps will get you this piquant, flavorful urugai. This urugai recipe is quite flavorful and goes best with almost anything. It goes very well with curd rice most south Indians favorite.

          5.     Amla Juice

After boiling and deseeding amla, with some water and honey in a blender, make it into a thick juice. Strain and take it on an empty stomach for better health.