The Indian gooseberry or Amla or Phyllanthus Emblica is a native plant growing in parts of Asia. Amla is used for cooking, as supplements, snacks, and also a part of traditional medicine. It has been a part of every Indian household. However, every pregnant woman asks a question: is it safe to eat amla during pregnancy?
Amla Nutrition
Amla or gooseberries are rich in dietary fibre, copper, manganese, potassium, vitamins C, B5, folic acid and B6. Folic acid helps to cure nausea and balances hormones during pregnancy.
Vitamin C in Amla is necessary for boosting immunity during pregnancy. It also contains vitamin B, which is required to grow a baby's bones, muscles, and nerves.
Also read: 10 foods to eat during pregnancy to make your baby smart
Is It Safe to Eat Amla in Pregnancy?
Pregnancy comes with a lot of responsibilities towards your and your baby’s health. In all this, a very important part is the food you consume for yourself and the baby. The Indian gooseberry is always a matter of doubt but consuming amla during pregnancy is completely safe. There are no known side effects of amla in pregnancy.
Gooseberry during pregnancy is good for consumption as the fruit is rich in nutrients, antioxidants, and fibres, especially vitamin C. Amla is also rich in vitamin B5, folic acid, and vitamin B6. Having 1 or 2 amlas or 10 to 15 ml of amla extract is enough for a day, and it helps beat morning sickness and nausea or tastelessness of the mouth.
In Ayurvedic medicine, amla is a key ingredient and is highly recommended for pregnant women. Consuming amla in moderate amounts is healthy, but in excess of it or under certain health conditions, it is best to avoid the fruit.
Benefits Of Amla in Pregnancy
Enough studies highlight the benefits of eating Amla daily during pregnancy. Some of them are:
Improves immunity
Common cold and urinary tract infection are very common during pregnancy. The antioxidants in Amla boost the immune system, and vitamin C protects pregnant women from infection-causing pathogens.
Helps in maintaining calcium levels
Calcium requirement increases during pregnancy as the baby's calcium needs are extracted from the mother's bones. Therefore, regular consumption of Amla helps in maintaining calcium balance in the body of both mother and foetus.
Morning sickness
Nausea and vomiting are prevalent symptoms during pregnancy. Consuming Amla in the morning can help cure such symptoms.
Detoxification of the body
The detoxifying properties of Amla assist with the purification of blood and provide a regular supply of blood and oxygen to the developing fetus. It increases a pregnant woman's urine frequency and flushes out toxins and radicals from the body. The purification of the blood is essential for a pregnant woman as blood carries oxygen to the baby.
Prevents inflammation
Pregnant women's arms and feet start swelling because of the additional body fluid and strain from the developing foetus. Medically, this is known as edema. Amla has inflammatory properties that treat inflammation and swelling.
Helps to control blood pressure
Fluctuation in blood pressure during pregnancy is a frequent symptom due to mood swings and stress. Vitamin C in Amla dilates the blood vessels and keeps the blood pressure regulated.
Amla softens bowel movements
Constipation and gas are also prevalent during pregnancy because of the hormonal changes in the body. With its rich fibre content, Amla relieves the discomfort from an improperly functioning bowel system and improves digestion. It also helps get rid of gastrointestinal disorders.
How To Eat Amla During Pregnancy
Here are some amla products that a pregnant woman can include in her meal:
Amla murabba
It is made by boiling Amla in sugar syrup and can be eaten as an alternative to amla pickles. Amla murabba also has a flavour of cardamom that improves digestion.
Amla candy
Amla is dipped in sugar or jaggery to make amla candy. Amla candy is good for gastric-related issues, gaining weight, and keeping the body cool during summers.
Amla juice
Pregnant women can drink amla juice mixed with honey, pepper, salt, and water to maintain their body temperature. Some other benefits of drinking amla juice on an empty stomach arise from the fact that it:
- Keeps the body warm when mixed with honey.
- Relieves burning sensations in the stomach, throat, or any other part of the body.
- Removes toxins and phlegm.
- Is good for liver ailments.
Chyawanprash
Amla can be taken by pregnant women in the form of Chyawanprash as studies mention they have various rejuvenating properties. It promotes immunity against many viral infections and diseases.
Best Time to Eat Amla During Pregnancy
When: Mornings are considered as the best time for eating Amla during pregnancy. However, there is no scientific evidence to prove this; hence, pregnant women can consume Amla at any time of the day.
Quantity: 2 fresh amlas or 5-10 ml of pure amla juice with a glass of water once a day is enough to extract all the nutrients of Amla. However, expecting mothers should consult a gynaecologist on the recommended quantity of amla consumption to avoid any side effects.
Side effects of Amla During Pregnancy
Although there are many benefits of eating Amla during pregnancy, excess consumption without a doctor's consultation could cause the following side effects:
- Amla may induce bleeding during pregnancy, depending on the medical condition of the mother. Hence, it should always be consumed after a doctor's consultation.
- Eating gooseberries during pregnancy in huge quantities can cause acidity, constipation, and gastric issues.
- Women having symptoms of cold or cough should avoid eating gooseberries in pregnancy because it has cold potency.
Just like there are specific foods to be avoided during pregnancy, eating Amla under doctor supervision is advised to avoid harmful side effects damaging the mother and baby.
Does Amla Help To Conceive?
Studies discovered that Amla boosts a woman's fertility in the following ways and thus, in a way, helps in conceiving:
- Elevates the overall stamina and mood.
- Enhances sexual desire.
- Regulates the menstrual cycle.
- Shrinks fibroids and helps to balance irregular hormones
- Has properties similar to an aphrodisiac
Also read: Is Mushroom good for pregnancy?
When to Avoid Amla During Pregnancy?
Although it is very healthy to have Indian gooseberries during pregnancy, there is always a downside to it if consumed in excess. It is best to avoid the fruit in situations of cold and cough as it has a cooling effect on the body and might increase the duration of the cold.
It is better not to consume excess amounts of it to avoid the side effects of amla in pregnancy, like indigestion, constipation, and diarrhoea.
Ways to Incorporate Gooseberry (Amla) in Your Diet
Consuming the raw form of amla is the most nutritional way to have amla. The strong tangy taste might be uncomfortable for some women to consume amla during pregnancy, so here are some tips and recipes to incorporate amla into your diet.
1. Pickled Amla
Jarring the fruit which is preserved for a long time can be consumed as a snack or along with food to improve the taste.
2. Amla Salad
Disguise the strong taste of amla by throwing a few chopped pieces of amla in your usual salad. Avoid excess salt in your salad during pregnancy.
3. Fresh Juice
Extract around 10 to 15 ml of fresh pulp from the fruit, add in some mint leaves, and mix with water to make a refreshing drink.
4. Dessert
Cut tiny pieces of your amla, mix them in honey, leave them in the fridge to cool, and consume them after lunch or dinner.
5. Amla As An Ingredient
The raw or powdered form of amla is best to consume as it’s filled with nutrients. But if it is difficult for you to consume it raw, then adding them into your dishes like Sambhar or vegetable curry is also a good option.
Summing Up On Amla In Pregnancy
Amla is a nutritious food that is easily found in India and is healthy to be incorporated into the diet of a pregnant woman. It is safe to have one or two amlas or to extract 10 to 15ml of juice in a day. It has vitamin C, vitamin B5, vitamin B6, and folic acid, which help with morning sickness and nausea. It can be consumed as a fruit, can be dried, powdered, and mixed with water, or the pulp can be extracted and mixed with water and enjoyed as a drink.
However, excess of anything can be bad for your health, and having many amlas in a day can lead to diarrhoea, constipation, and indigestion. Amla is always a healthy option to have during your pregnancy but always consult with your doctor before modifying your diet during pregnancy.
FAQs
Can You Drink Gooseberry Juice When Pregnant?
Yes, Amla juice is a very healthy option for consuming amla in pregnancy. You can consume homemade Amla juice by extracting its pulp directly and mixing it with water to make a fresh juice by adding some mint leaves to make its taste mild. You can also try drying, powdering, and storing amla to mix it with water to make a drink.
Is It Good to Drink Packaged Amla Juice During Pregnancy?
The packaged Amla juice found in the local markets is not the best option during pregnancy as it contains artificial sweeteners and preservatives, which are best avoided during pregnancy. Under certain situations, if you may choose packaged Amla juice, always choose a trusted brand after checking its ingredients and consulting with your doctor.
Is Cooked Amla Safe for Pregnant Women?
The raw form of amla and fresh or dried powder are the best ways to have amla. Cooking amla reduces its nutritional value. The heat-labile vitamins get depleted, and the true nutritional value of amla cannot be obtained. But if raw amla is difficult to eat, adding amla to your vegetable curry is also a healthy option.
References
Rohit Sharma, Natália Martins. (2019) Chyawanprash: A Traditional Indian Bioactive Health Supplement. (U.S. National Library of Medicine) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6571565/
Ragini Sharma, Neelam Jain. (2015) Role of Emblica officinalis and Foeiniculum vulgare during pregnancy and lactation: A Review. (International Journal of Advanced Multidisciplinary Research) http://ijarm.com/pdfcopy/apr2015/ijarm6.pdf
Shrishail Ghurghure. (2019) Indian gooseberry (Emblica officinalis): Complete pharmacognosy review. (Research Gate) https://www.researchgate.net/publication/331857453_Indian_gooseberry_Emblica_officinalis_Complete_pharmacognosy_review
