We have spoken in our previous posts about Amla and its immense positive effect on health.

Amla (Gooseberry) and Its Health Benefits – An Elixir to Good Health

And it’s effect of skin care and hair care –

Benefits of Amla (Gooseberry) for Good Skin, Healthy Hair and Weight Loss

2 raw Amlas per day is the most ideal mode of consumption. Taking amla powder at night with ghee, honey or water helps in keeping young and youthful. Amla Murraba is another preparation where you can have amla during your meals as a sweet pickle.

How to prepare Amla Murabba?

• Amla murabba can be eaten in any season if it is cooked well and stored well at safe place and container.
• It is the most cheapest and simple way of getting all the health benefits of amla in natural way as well as fulfill the daily body requirement of the vitamin C in any season and every day of the whole year.
• Amla murabba can be prepared at home by any normal person in very simple ways during winter season.
• Buy some fresh amla with intact skin from the market, wash it properly under the running water and let it dry for 2 to 4 hours till the water is completely flown away from each and every amla to prevent your amla murabba from the fungus and store it for long time without the use of any preservative chemical.
• Boil some water in the big pan and add amla to it and let it boil for 5 mins. Remove amla from the boiled water and let it dry.
• Prepare chasni (sugar syrup) in another big pan (till one strand) and add boiled and dried amla in it and let it boil at low flame for 40 to 45 mins.
• Switch off the flame and let it cool completely then store it in any big, well washed, dried and airtight container.

Nutritional Benefits of raw Amla/Gooseberry per 100 gm (Source: USDA Nutrient Database) –
Energy: 44 Kcal
Carbohydrates: 10.18 g
Protein: 0.88 g
Fat: 0.58 g
Dietary Fibers: 4.3 g
Vitamins
Folates (B9): 6 mcg
Riboflavin (B2): 0.030 mg
Thiamin (B1): 0.040 mg
Niacin (B3): 0.300 mg
Pantothenic acid (B5): 0.286 mg
Pyridoxine (B6): 0.080 mg
Vitamin A: 290 IU
Vitamin C: 27.7 mg
Carotene 0.01 mg
Minerals
Calcium: 25 mg
Copper: 0.070 mg
Iron: 0.31 mg
Manganese: 0.144 mg
Phosphorus: 27 mg
Magnesium: 10 mg
Zinc: 0.12 mg
Electrolytes
Potassium: 198 mg
Sodium: 1 mg
Amino Acids
Tryptophan 3.0 mg
Methionine 2.1 mg
Lysine 17.0 mg

Daily Requirement of Vitamin C (which can be fulfilled by Amla) for Different Groups –

• Infants below 1 year of age require around 30 to 35 mg
• Children of age 1 to 14 years require around 40 to 50 mg
• Adolescent between 15 to 18 years of age require around 65 to 75 mg
• Adult man over 18 years of age requires around 90 mg
• Adult Woman over 18 years of age requires 75 mg

Precautions, Side Effects and Disadvantages of Amla

There are no any required precautions for taking amla but it is necessary to be taken under the supervision of your doctor. Actually eating raw amla has no any type of disadvantages as it is the best natural powerhouse of the variety of health benefits.

However, some side effects are found if it taken by another means such as the preparations like murabba, triphala churna, amla related medicines, vitamin supplements etc.