Introduction:
Amla, also known as Indian gooseberry, is a powerhouse of nutrients revered for its health-promoting properties. In this guide, we’ll explore the nutritional facts of 100g of fresh amla, breaking down its rich content of vitamins, minerals, antioxidants, and other essential components that contribute to its status as a superfood.
Nutrition Facts of 100g Fresh Amla:
| Nutrient | Amount per 100g |
|---|---|
| Calories | 58 kcal |
| Protein | 1.0g |
| Carbohydrates | 14.6g |
| Dietary Fiber | 6.4g |
| Sugars | 8.7g |
| Fat | 0.5g |
| Vitamin C | 27.7mg |
| Vitamin A | 290 IU |
| Folate | 6 µg |
| Potassium | 198mg |
| Calcium | 25mg |
| Iron | 0.6mg |
| Magnesium | 10mg |
| Phosphorus | 27mg |
| Manganese | 0.5mg |
| Copper | 0.1mg |
| Zinc | 0.1mg |
Nutritional Components:
- Calories (58 kcal):
- Amla is a low-calorie fruit, making it a healthy addition to various diets.
- Protein (1.0g):
- While amla is not a significant source of protein, it provides a small amount necessary for various bodily functions.
- Carbohydrates (14.6g):
- The carbohydrate content in amla primarily consists of natural sugars and dietary fiber.
- Dietary Fiber (6.4g):
- Amla is a rich source of dietary fiber, promoting digestive health and contributing to a feeling of fullness.
- Sugars (8.7g):
- The natural sugars in amla are accompanied by fiber, which helps regulate their absorption.
- Fat (0.5g):
- Amla is a low-fat fruit, and the fat content is primarily healthy unsaturated fats.
- Vitamin C (27.7mg):
- Amla is renowned for its exceptionally high vitamin C content, contributing to immune support, skin health, and antioxidant protection.
- Vitamin A (290 IU):
- Amla contains vitamin A, essential for vision, immune function, and skin health.
- Folate (6 µg):
- Folate, a B-vitamin in amla, is crucial for DNA synthesis and cellular repair.
- Minerals:
- Potassium (198mg): Supports heart health and helps maintain fluid balance.
- Calcium (25mg): Essential for bone health and muscle function.
- Iron (0.6mg): Contributes to hemoglobin production and prevents anemia.
- Magnesium (10mg): Supports muscle and nerve function.
- Phosphorus (27mg): Important for bone health.
- Manganese (0.5mg): Plays a role in various metabolic processes.
- Copper (0.1mg): Contributes to iron absorption and collagen formation.
- Zinc (0.1mg): Supports immune function and wound healing.
Conclusion: Harnessing Amla’s Nutritional Brilliance:
Amla, with its impressive nutritional profile, emerges as a nutritional gem that transcends its size. Whether consumed fresh, juiced, or incorporated into various dishes, amla offers a symphony of vitamins, minerals, and antioxidants that contribute to overall health and well-being.
Including amla in your diet provides an opportunity to harness its nutritional brilliance, supporting immune function, digestive health, and more. As with any food, it’s essential to embrace a diverse and balanced diet for comprehensive nutrition.
So, let the vibrant hue and tangy flavor of amla become a regular feature on your plate, as you enjoy not just its taste but the myriad health benefits it brings to your journey of well-being.