Amla: The Winter Superfruit Packed with Vitamin C – 5 Delicious Ways to Add It to Your Diet

Amla, the tangy winter fruit, is a powerhouse of nutrients and a true health booster. While many believe eating amla can cause cough or cold, that’s a misconception. In fact, when consumed the right way, amla can help prevent various health issues.

According to the U.S. Department of Agriculture, 100 grams of amla contains 88 grams of protein, 4.3 grams of dietary fiber, 25 mg of calcium, 0.31 mg of iron, 10 mg of magnesium, 27 mg of phosphorus, 198 mg of potassium, 0.12 mg of zinc, 0.144 mg of manganese, and 27.7 mg of Vitamin C. It’s also a good source of Vitamin A, E, folate, and B-complex vitamins.

Healthline reports that amla helps regulate blood sugar, supports heart and brain health, and enhances skin and hair quality. Thanks to its high Vitamin C content, it boosts collagen and keeps the skin youthful. The best part? Amla can easily be turned into delicious recipes you’ll actually enjoy.

Here are five tasty ways to include amla in your diet:

1. Amla Candy
Perfect for kids and adults alike, amla candy is both tangy and sweet.

• Steam the amla until soft, deseed, and grind it.

• In a pan, add a teaspoon of ghee and cook the paste with jaggery or sugar candy.

• Add roasted cumin powder, black salt, white salt, dry ginger powder, and a splash of lemon juice.

• Mix a little cornstarch solution to thicken it.

• Set it in a mold, freeze, and cut into bite-sized candies.

2. Amla Chutney
A quick and refreshing accompaniment for parathas or rotis.

• Steam amla, then grind it with coriander leaves, green chilies, ginger, cumin, and salt.

• You can also make a sweet-and-sour version by adding a bit of jaggery or dates.

3. Amla Thecha (Maharashtrian Style)
A spicy, nutty twist to traditional chutney.

• Lightly fry coriander leaves, peanuts, cumin seeds, garlic, and green chilies in a little oil.

• Add chopped amla and coarsely grind everything together.

• Enjoy this fiery thecha with hot rotis or bhakris.

4. Amla Pickle
A year-round favorite that’s both tangy and spicy.

• Boil and deseed amla, then sun-dry to remove moisture.

• Roast and grind mustard, fenugreek, fennel, and coriander seeds.

• Mix the spices with warm mustard oil and coat the amla pieces.

• Store in a glass jar and keep it in sunlight for a few days before eating.

5. Amla Murabba
A sweet and healthy preserve that boosts immunity.

• Prick the amlas with a fork, boil until soft, and cook in sugar syrup till it reaches one-string consistency.

• Add lemon juice, black salt, and roasted cumin powder.

• Once cooled, store in an airtight jar.

• Alternatively, soak amla in lime water for 24 hours before cooking for a softer texture.