Amla is a fruit belonging to the family Euphorbiaceae while murabba refers to a form of preserved food. Thus amla murabba is a preserved form of amla. The murabba of amla is usually sweetened to make it more palatable but the sugar also acts as a sort of preservative for amla by inhibiting the growth of food-borne microbes.

But why preserve it?

Well, for once, you can't get amla fruit all the year round. And then, amla is quite sour as a fruit and is not to the liking of every palate. Amla murabba, on the other hand, is sweeter and tastier but it also has all the health benefits of amla. Amla has been used in Ayurveda to restore good health and vitality. This fruit stimulates salivary glands and aids in the digestion of the food. It is usually prescribed for various health conditions like diabetes, high cholesterol, and heart problems. There are very few other sources of vitamin C as rich as amla. Interestingly, the fresh fruit of Amla contains approximately twenty times the Vitamin C in orange juice. One tiny Amla is considered equivalent to two oranges and a high vitamin content is very beneficial for the immune system of the body. In fact, Phyllanthus emblica is the scientific name for Amla which translates as “the sustainer”.

Popularly known as the “Indian Gooseberry”, it is found in the Middle East and a few Southeast Asian countries apart from India. Amla is also called Emblic, stemming from its known botanical name which is Emblica officinalis. It is a tiny tree with jagged leaves bearing plump fruits. The fruit ripens in the autumn and is found growing wild in the forests and hilly areas of the Indian subcontinent.  The skin of the fruit is hard but thin with a sour and bitter taste. The flesh of the Amla is a bit astringent (dry). In the center lies a hexagonally shaped stone with 6 small seeds. 

Amla murabba is highly nutritious, but its nutritional value can decrease if the murabba is not prepared with a proper methodology.

Some basic facts of Amla:

  • Scientific Name of amla: Emblica officinalis
  • Common: Amla, Indian gooseberry
  • Native region and geographical Distribution: Amla is a native to the South Asian countries like India, Pakistan and Bangladesh. It is grown in tropical desert areas of India and is commercially produced in Northern India.
  • Fun Facts:  It has been woven closely into religious rituals and ceremonies of India.
    During the World War II, powder and candies made from dried Amla were given to Indian Soldiers as Vitamin C supplements.
    In rural India, it is believed that taking a sip of water after eating Amla, will make the water taste very sweet.
  1. Amla murabba nutrition facts
  2. Amla murabba health benefits
  3. Amla murabba side effects
  4. Takeaway

100 grams of raw amla contains about 800% Vitamin C and is very rich in Vitamin E. It contains carbohydrates, proteins, calcium, and many more nutrients. Just like any berry, it is low in sugar and high in fiber content, making it an ideal daily fruit for almost everyone.

Amla also consists of considerable amounts of phosphorus, iron, carotene, Vitamin B complex, and sodium which is beneficial for health.

As per the USDA Nutrient Database, 100 grams of raw amla contains the following values:

Nutrient Value per 100 gram
Water 87.87 g
Energy 44 g
Protein 0.88 g
Fats 0.58 g
Carbohydrate 10.18 g
Fiber 4.3 g
Minerals  
Calcium 25 mg
Iron 0.31 mg
Magnesium 10 mg
Phosphorous 27 mg
Potassium 198 mg
Sodium 1 mg
Zinc 0.12 mg
Vitamins  
Vitamin C 27.7 mg
Vitamin B1 0.040 mg
Vitamin B2 0.030 mg
Vitamin B3 0.300 mg
Vitamin B-6 0.080 mg
Vitamin B9 6 µg
Vitamin A 15 µg
Vitamin E 0.37 mg
Fats/Fatty acids  
Saturated 0.038 g
Monounsaturated 0.051 g
Polyunsaturated 0.0317 g

The above data does not take into account the extra sugar or sweeteners added in the murabba. So, it is best to check the label before buying amla murabba from the market.

Amla murabba is prepared by processing amla fruit. Quite obviously it inherits all the benefits of this sweet and sour food. Let us explore all of these benefits in detail.

  • Boosts immunity: Amla is one of the richest sources of vitamin C, which is an excellent immunostimulant (improves immunity). It also helps improve skin barrier function, which is helpful in preventing the entry of infectious microbes inside the body.
  • Reduces blood sugar levels: It has been ascertained by clinical studies that consumption of 1 to 3 amla per day is helpful in reducing blood sugar levels and improving diabetes symptoms. This property is attributed to the presence of vitamin C in amla fruit.
  • Promotes digestive health: Amla murabba is a rich source of fibre and water. It helps provide bulk to food and facilitates the easy passage of stools from intestines. Amla murabba also improves secretion of digestive juices, thereby promoting digestion.
  • Beneficial for heart health: The nutritive and antioxidant properties of amla murabba make it one of the best heart-friendly foods. It also helps reduce cholesterol levels in body, which is a primary culprit behind most cardiovascular ailments.
  • Promotes live health: Research studies indicate that amla fruit is a natural hepatoprotective agent. It reduces the toxic effect of alcohol and medications on liver and is also helpful in promoting the overall health of liver.

Amla murabba boosts immunity

Amla murabba naturally boosts your immunity because it is a rich source of Vitamin A and C. Amla murabba contains tannins, which along with the vitamins present in amla help in reducing the damage caused by free radicals (a type of oxygen formed in the body due to normal metabolism). This leads to an increased disease-fighting ability.

Studies indicate that regular consumption of amla in any form increases the number of white blood cells in the body which reduces the risk of disease development by forming a protective lining outside the body cells.

Amla murabba for diabetes

Clinical studies suggest that amla is an excellent hypoglycemic (reduces blood sugar levels). According to a study published in the International Journal of Food Science and Nutrition, regular consumption of 1-3 g of amla can significantly reduce blood glucose levels. 

Further studies suggest that the Vitamin C content of amla is responsible for its anti-diabetic function. There has been a growing trend of linking every chronic disease to free radicals and oxidative stress in the body. Along with vitamin C, amla murabba contains another antioxidant, chromium. Together, these two compounds reduce the oxidative stress caused in the body thus relieving some of the symptoms associated with diabetes.

Amla murabba for stomach

Amla murabba has high fiber and water content which is very beneficial for the digestive system. It provides bulk to the stools and helps in the easy passage of food through the intestines thus relieving constipation. Amla murabba also stimulates the secretion of various digestive and gastric juices, making it easier for the body to digest the food and absorb essential nutrients from it.

A study published in the American Journal of Food Technology found that amla retains water which can not only alleviate the symptoms of some common gastrointestinal disorders but also reduces the risk of colorectal cancer.

Amla murabba benefits for heart

One of the most common causes of heart diseases is high cholesterol and improper circulation of blood throughout the body. Amla murabba reduces the buildup of bad cholesterol in the body which is usually responsible for atherosclerosis. Studies have shown the usefulness of amla in the prevention of arterial thickening which is usually the first sign of a heart disease. Additionally, it increases the high density or good cholesterol in the body which is very beneficial for the body functions.

Amla murabba provides strength to the heart muscles which lead to a proper circulation of blood throughout the body. So, regular consumption of amla is thus very beneficial for the heart and can reduce the risk of heart disease.

Amla murabba benefits for eyes

Regular consumption of amla murabba has been known to improve eyesight. In fact, it is known as an eye tonic in ayurevda. Amla is rich in Vitamin A which is very beneficial for the health of the eyes. It helps improve nearsightedness and cataracts while reducing intraocular tension.  

Amla murabba benefits for liver

Research suggests that the regular consumption of amla murabba can help ward off the side effects of alcohol on the liver. Another study on the hepatoprotective properties of the amla states that the fruit is useful in preventing the toxic effects of excessive medication and heavy metals on the liver.

Being an antioxidant, it is very useful for preventing the oxidative damage which may otherwise deteriorate liver function. Thus amla murabba can efficiently re-energize the liver and boost vitality and vigour. 

Amla murabba for cancer

The European Journal Of Cancer Prevention states that the tiny amla fruit is packed with a variety of vitamins and minerals, which initially helps in preventing cancer.

Research published in 'Oxidative Medicine and Cellular Longevity' states that the polyphenols and tannins present in amla fruit are responsible for it anti-cancer properties. It was further claimed that amla extracts have cytotoxic activities against various types of cancer including cervical cancer, Lung cancer, Liver cancer, Breast cancer, and ovarian cancer.

  • Amla murabba is a rich source of Vitamin C,  which can increase acidity in the body. This fruit should be avoided if you are suffering from hyperacidity. However, amla murabba is prescribed to be taken when the stomach is empty for detoxification but excess consumption of amla murabba can cause an upset stomach.
  • Amla Murabba is known to lower the sugar level in the blood, which might tamper with the anti-diabetic medication, subjecting the person to hypoglycemia. Additionally, some commercial varieties of this murabba have high amounts of added sugars. So, diabetic people are advised to consult a doctor before consuming amla murabba. 
  • Due to lack of research, it is advised to avoid Amla Murabba during pregnancy.
  • If you are buying amla murabba from the market, it is advisable to check for the quality of the products and the manufacturing details. When consumed beyond advisable amounts, it could even upset the stomach, triggering pain and vomiting.

Amla is a fruit of many benefits and when consumed in the form of murabba, it will sate your taste buds along with helping you lead to a healthier lifestyle. Nevertheless, there will be ill-effects if the necessary precautions are not taken when ingesting this delicacy. It is advised to be cautious and enjoy the multitude of benefits of Amla Murabba for the health

और पढ़ें ...

References

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  2. United States Department of Agriculture Agricultural Research Service. Basic Report: 09107, Gooseberries, raw. National Nutrient Database for Standard Reference Legacy Release [Internet]
  3. AK Meena et al. EVALUATION OF PHYSICOCHEMICAL AND PRELIMINARY PHYTOCHEMICAL STUDIES ON THE FRUIT OF EMBLICA OFFICINALIS GAERTN. National Institute of Ayurvedic Pharmaceutical Research, Patiala, Punjab, India.
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  5. Akhtar MS, Ramzan A, Ali A, Ahmad M. Effect of Amla fruit (Emblica officinalis Gaertn.) on blood glucose and lipid profile of normal subjects and type 2 diabetic patients. Int J Food Sci Nutr. 2011 Sep;62(6):609-16.
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  7. Poonam Mishra, Charu Lata Mahanta. Comparative Analysis of Functional and Nutritive Values of Amla (Emblica officinalis) Fruit, Seed and Seed Coat Powder. American Journal of Food Technology
  8. Ekta Singh et al. Phytochemistry, traditional uses and cancer chemopreventive activity of Amla (Phyllanthus emblica): The Sustainer. Journal of Applied Pharmaceutical Science 02 (01); 2011: 176-183
  9. Biswas Gopa, Jagatkumar Bhatt, Kovur G. Hemavathi. A comparative clinical study of hypolipidemic efficacy of Amla (Emblica officinalis) with 3-hydroxy-3-methylglutaryl-coenzyme-A reductase inhibitor simvastatin . Indian J Pharmacol. 2012 Mar-Apr; 44(2): 238–242. PMID: 22529483
  10. Baliga MS, Dsouza JJ. Amla (Emblica officinalis Gaertn), a wonder berry in the treatment and prevention of cancer. Eur J Cancer Prev. 2011 May;20(3):225-39. PMID: 21317655
  11. Tiejun Zhao, Qiang Sun, Maud Marques, Michael Witcher. Anticancer Properties of Phyllanthus emblica (Indian Gooseberry) . Oxid Med Cell Longev. 2015; 2015: 950890. PMID: 26180601
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