Amla, also known as Indian gooseberry, is a nutritious fruit that has been used in Ayurvedic medicine for centuries. It’s rich in vitamin C, antioxidants, and other nutrients that offer an array of health benefits. Some of these touted benefits include improved immunity, heart health, blood sugar regulation, and cholesterol levels.
With all of these benefits, it’s understandable why someone may want to eat multiple amla per day. However, many people wonder if it’s safe to eat too much of this fruit. This article will provide a detailed look at the safety and health effects of eating 5 amla per day.
What is Amla?
Amla, or Phyllanthus emblica, is a tree native to India, Southeast Asia, and China. The edible fruit of the amla tree has a sour, astringent taste and light green to yellowish color.
In Ayurvedic medicine, amla is considered a Rasayana, meaning it promotes youthfulness, longevity, and immunity. It’s been used to treat a wide range of conditions, including diabetes, inflammation, liver disease, and gastrointestinal issues.
Some key nutrients found in amla include
| Nutrient | Per 100g of Amla |
|---|---|
| Vitamin C | 475-900 mg |
| Gallic acid | 1.32 g |
| Fiber | 4.2-11.8 g |
In addition to being rich in vitamin C, amla also contains polyphenols like gallic acid and flavonoids like quercetin. These plant compounds give amla its potent antioxidant and anti-inflammatory properties.
Is it Safe to Eat 5 Amla Per Day?
While amla is highly nutritious, eating large amounts may cause side effects in some individuals. There are no established studies on the safety or effects of eating 5 amla per day specifically. However, looking at the nutrient content and potential risks can provide insight into whether this amount is likely to be safe.
Benefits of Eating Amla
Here are some of the evidence-based benefits of eating amla:
– High in Antioxidants – The polyphenols and vitamin C in amla act as antioxidants that can help neutralize free radicals and oxidative stress in the body. This may support overall health and can reduce inflammation.
– May Lower Cholesterol – Some research indicates amla may help reduce LDL (bad) cholesterol and triglycerides, likely due to its fiber content. One study found it lowered cholesterol in adults with dyslipidemia.
– Supports Blood Sugar Control – Compounds in amla, like polyphenols, may help inhibit the enzymes that digest carbohydrates. This can slow the absorption of sugar in the bloodstream and support healthy blood sugar levels.
– May Promote Heart Health – Amla’s antioxidant content and potential cholesterol-lowering effects make it beneficial for heart health. Animal studies also indicate it may be protective against atherosclerosis.
– Boosts Immunity – The high vitamin C content makes amla an immune-boosting fruit. Vitamin C supports the function and production of white blood cells.
– May Have Anticancer Effects – Test tube and animal studies show amla extracts may have cytotoxic effects on cancer cells. The antioxidants may inhibit cell mutation and proliferation. However, more research is needed.
Consuming 1-2 amla per day can help provide these science-backed benefits. Eating more may enhance these effects. However, risks also increase with excessive intake.
Potential Risks and Side Effects
Below are some potential side effects of eating too much amla:
– Nutrient Imbalances – Having a very high intake of vitamin C or other nutrients through supplements long-term can cause imbalances with other essential vitamins and minerals.
– Digestive Issues – Excessive fiber intake can cause digestive problems like bloating, gas, diarrhea, and cramping. The citric acid in amla may also aggravate gastroesophageal reflux disease (GERD).
– Dangerously Low Blood Sugar – Compounds in amla that lower blood sugar can cause hypoglycemia if taken in high doses by diabetics on medication. Monitoring of blood glucose is crucial.
– Drug Interactions – Amla may interact with diabetic medications, blood thinners, antihypertensive drugs, and more. It may increase the risk of complications.
– Kidney Stones – High doses of vitamin C from supplements have been linked to an increased risk of painful kidney stones in some cases.
For most healthy adults, eating a normal serving of fresh or dried amla is unlikely to cause issues. Consuming excessive amounts long-term is more likely to increase the risks. Moderation and caution are recommended with intake higher than 2-3 amla per day.
Nutrients and Calories in 5 Amla
To determine if 5 amla per day could lead to any vitamin or mineral excess, it’s important to look at their precise nutrient content.
Here is the nutrition breakdown for 5 average-sized amla (50g each):
| Nutrient | Amount (in 5 amla) | % Daily Value |
|---|---|---|
| Calories | 125 kcal | 6% |
| Carbs | 31.5 g | 12% |
| Fiber | 21 g | 84% |
| Protein | 2.75 g | 5% |
| Vitamin C | 2,375 – 4,500 mg | 2,638% – 5,000% |
| Calcium | 125 mg | 10% |
| Iron | 2 mg | 10% |
As shown, just 5 amla would provide an exceptionally high amount of vitamin C at 2,375-4,500 mg. The daily value for vitamin C is only 90 mg for adult men and 75 mg for women. This means 5 amla per day would provide over 2,600% to 5,000% of the recommended intake.
While vitamin C is water-soluble and excess is excreted in urine, consistently exceeding the tolerable upper limit (UL) of 2,000 mg per day long-term can potentially cause side effects. Potential issues include kidney stones, iron overload, vitamin B12 deficiency, and gastrointestinal distress.
Amla is also very high in fiber at 21 grams per 5 fruit. Consuming this amount of fiber regularly can cause digestive issues if inadequate water is consumed. Gradually increasing fiber intake is recommended to allow the digestive system to adjust.
Overall, the very high vitamin C and fiber content of eating 5 amla daily may put some individuals at risk of adverse effects. It’s likely safer to limit intake to 1-2 amla per day, especially if also taking vitamin C supplements. Continued intake of 5 per day may be safer if monitored by a healthcare professional.
Tips for Incorporating Amla
Here are some tips for safely adding more amla to your diet:
– Try 1 amla per day first and monitor for any digestive side effects before increasing intake. Gradually work up to higher amounts.
– Drink plenty of water when eating amla to help fiber pass through the digestive tract. Aim for 8 cups of fluid daily.
– Avoid taking vitamin C supplements if consuming more than 2 amla per day to prevent excessively high vitamin C intake.
– Look for signs you may be getting too much fiber or vitamin C like loose stools, diarrhea, nausea, cramps, fatigue, and headaches.
– Monitor blood sugar carefully if diabetic and consult your doctor about medication interactions with amla.
– Purchase amla from reputable sources and opt for fresh fruit when possible. The processing of dried, frozen, or powdered amla can degrade nutrients.
– Pair amla with protein, healthy fats, probiotics, and non-starchy vegetables to help slow absorption and digestibility.
– Do not give excessive amounts of amla to children due to their lower vitamin C requirements.
Moderation and variety are key when adding more amla or other fruits and vegetables to your diet. Incorporating a diverse mix of produce can help provide a range of vitamins, minerals, antioxidants, and plant compounds that support overall health.
The Bottom Line
Amla is an exceptionally healthy fruit that offers a concentrated dose of antioxidants, vitamin C, fiber, and other beneficial plant compounds. Eating 1-2 amla per day can provide these nutrients to help optimize your health and reduce disease risk.
However, consuming higher amounts like 5 amla daily may increase the likelihood of adverse effects. Potential issues include nutrient excesses, kidney stones, drug interactions, dangerously low blood sugar, and digestive problems.
To stay on the safe side, limit intake to 1-3 amla per day at maximum, avoid taking vitamin C supplements, and monitor your health. Only consume higher amounts under medical supervision. Focus on getting a variety of fruits and veggies for optimal nutrient benefits.
While amla is nutritious, more is not necessarily better in this case. Moderation and monitoring your individual response are keys for safely reaping the benefits of this Ayurvedic superfruit.
