Indian Gooseberry / Amla

Also known asAmla · Amalaki · Emblic · Phyllanthus emblica · 余甘子

Name: Indian gooseberry, usually called amla or amalaki (Phyllanthus emblica). It is unrelated to European gooseberries. Commonly grown cultivars in India include Banarasi, Chakaiya, Krishna, Kanchan and NA-7. The dried form has its own page under Dried Fruits.

Description

Amla is native to India and Southeast Asia, and the tree has been cultivated in India for thousands of years. It is deeply rooted in Ayurvedic tradition, where amalaki is revered as a rejuvenating fruit, and is one of the three fruits in the classic blend triphala. It is also the main ingredient of chyawanprash, a spiced herbal jam taken as a daily tonic.

The fruit is a pale green, round, translucent berry-like fruit with six faint segments and a firm, crunchy texture. The taste is a mixture of sour, bitter, astringent and slightly sweet, and drinking water afterwards often tastes sweet. Amla is eaten fresh, pickled, preserved in sugar syrup, made into chutney, juice and candy.

Main nutrition value

Amla is famous as one of the richest fruit sources of vitamin C, and also provides fibre and tannins and other plant polyphenols.

How best to be consumed

Fresh amla is intensely sour and astringent, so it is usually salted, pickled or sweetened.

1. Eat small pieces with a pinch of salt and chilli powder, a common way to enjoy the fresh fruit.
2. Make amla pickle, chutney or preserve (murabba) to balance the sourness.
3. Blend into juice, often with ginger, honey or water, and dilute it.
4. Grate or slice into dals, curries and relishes.
5. Choose firm, light green fruit with smooth skin.

Overconsumption could cause…

Amla is generally well tolerated in food-sized amounts, though it is very sour.

1. Stomach upset or heartburn from the strong acidity and astringency, especially on an empty stomach.
2. Constipation or a dry mouth in some people from the tannins.
3. A possible lowering of blood sugar or effect on blood clotting, so people on diabetes or blood-thinning medicines should ask a doctor first.
4. A lot of added sugar when eaten mostly as candy, murabba or sweet preserves.

GroupsTropical FruitsIndianFresh

Made intoDried Amla

Related foodsBaelJava Plum / JamunSapodilla / ChikooAcerola CherryAvocadoBanana

Wikipedia — Phyllanthus emblica, used for origin, naming and history: https://en.wikipedia.org/wiki/Phyllanthus_emblica