Berries are usually filled with more nutrients that do many wonders for our human body. Indian gooseberry is also evolved to do many good things for all humans especially pregnant women, which is commonly known as amla, and originated in some parts of Asia.
This edible fruit is in golf ball size and has some tart, bitter, astringent taste when consumed. Pregnant women are always conscious about their food intake. While taking amla some may have doubts, about whether they have a cold or headache by consuming amla or amla juice.
This article might help you know the nutritional facts, possible risk of eating amla while pregnant, ways to include amla in your daily routine, and additional benefits of having amla.
Why Amla is Beneficial During Pregnancy?
If you eat this miracle gooseberry in a moderate amount, it will do wonders in developing your health. For better results, just have at least only one amla in your daily food menu.
Rich sources of folic acid, vitamin C, iron and other essential nutrients are found in amla that support the expectant mother and baby in the womb.
Yes. It is absolutely safe to have amla during pregnancy. Try to avoid consuming a lot during your pregnancy.
Nutritive Content of Indian Gooseberry
The below comparison table will help you understand the significance of amla in your healthy pregnancy journey.
| Nutrient | Amount in 100g Amla | Daily Requirement for Pregnant Women | Percentage of Daily Requirement |
|---|---|---|---|
|
Energy
|
58 kcal
|
2200-2500 kcal (varies by activity level)
|
~2.3-2.6% |
|
Fiber
|
3.40%
|
28-30 g
|
~11-12% |
|
Proteins
|
0.50%
|
71 g
|
~0.7%
|
|
Fat
|
0.10%
|
71 g
|
~0.1% |
|
Carbohydrates
|
13.7 g
|
175-210 g
|
~6.5-7.8% |
|
Calcium
|
50%
|
1000-1300 mg
|
~38.5-50% |
|
Iron
|
1.2 mg
|
27 mg
|
~4.4% |
|
Carotene
|
9 µg
|
770 µg (for vitamin A)
|
~1.2% |
|
Thiamine
|
0.03 mg
|
1.4 mg
|
~2.1% |
|
Riboflavin
|
0.01 mg
|
1.4 mg
|
~0.7% |
|
Niacin
|
0.2 mg
|
18 mg
|
~1.1% |
|
Vitamin C
|
600 mg
|
85 mg
|
~705% |
Benefits of Consuming Amla During Pregnancy
During pregnancy, amla provides several advantages as discussed here:
a) Amla helps to boost your natural immunity power:
It contains a lot of vitamin C, which helps your body’s natural defence system and protects you from infections and frequent pregnancy problems including nausea and vomiting.
b) Amla is involved in raising the metabolism of Your Body:
Constipation and bloating are two common challenges many pregnant women experience daily. Amla’s high fibre content highly helps to reduce these conditions.
c)Additionally, Amla Improves your Skin and Hair Health:
Some women may have hair fall issues during pregnancy. Amla’s vitamins and antioxidants support healthy, radiant skin and hair by lowering skin infections and hair fall alterations.
d)With its high nutrition, Amla Promotes Foetal Development:
An expectant mother must need more nutrition to support her foetal development. Calcium, iron, and phosphorus are the key nutrients that aid in the growth of the baby’s teeth, muscles, and bones.
e)Amla Controls the Common Pregnancy Issues Blood Pressure and Sugar levels:
Amla supports to control of gestational diabetes and hypertension that many women may suffer.
f)Amla aids in Reducing Pain and Swelling during pregnancy:
The common conditions that most pregnant women may experience are swelling legs and joint pains. The anti-inflammatory qualities of amla aid in reducing joint pain and swelling.
Tips for Incorporating Amla Into a Pregnancy Diet?
Consuming fresh amlas is essential for getting all the nutrients. But some may not find it helpful due to its high tart taste. You may add amla in different ways in your diet as follows:
- Raw amla : If you like a sour taste and want to get the full benefits of amla as it is. Then wash the fruit and consume it directly either sliced or raw.
- Try amla juice: Some women may like to have amla juices by adding ginger, peppermint, curry leaves, etc. Just slice the amla into small pieces, add a pinch of ginger, peppermint leaves, and curry leaves for your taste. Grind it and gulp it.
- Make candy: Instead of having raw amlas, some may like to have amla candy. Try to avoid white sugar and add palm sugar or honey.
- Prepare and have your homemade amla pickle: Pickles are wonderful options to increase your appetite and enhance your taste buds. Try to lower the salt and prepare a small quantity of pickle using sesame oil.
- Chutney: You can make your amla chutney as a side dish to your favourite idly or dosa. Add some peppermint leaves, coriander leaves, ginger, green chillies and other ingredients to the mixture and grind it.
Side Effects of Amla for Pregnant Women
Although Indian gooseberry is typically safe to consume while pregnant, moderation is key. Some adverse effects of having more amla in your daily diet may have the following issues:
1. Diarrhoea:
Indulging excessive amla in food can result in diarrhoea, which can cause electrolyte imbalance and dehydration, which can leave you feeling unwell.
2. Hyperacidity:
Consuming too much Indian gooseberry may result in stomach discomfort or acidity because of its acidic nature.
3. Allergic reactions:
Taking more Indian gooseberry may cause skin symptoms such as rashes, itching, redness, or vaginal itching in certain persons who are allergic to it.
If you have experienced some strange symptoms after taking excess amla, then do see your local health practitioner as soon as possible.
Ayurvedic Benefits of Amla During Pregnancy
The information discussed here highlights several important Ayurvedic concepts that are beneficial for expectant mothers:
- Rejuvenating Properties: In Ayurveda, amla is seen as a “Rasayana,” meaning it promotes long life and good health, which are important for both the mother and the unborn baby’s well-being during pregnancy.
- Balancing Doshas: There are three doshas claimed to be balanced by amla are Vata, Pitta, and Kapha. A pregnant woman requires both physical and mental stability for health preservation. Hence, the doshas have to be well-balanced.
- Immunity: Due to high vitamin C, immunity is increased by amla, helping expectant mothers to stay away from infections and recurrent pregnancy-related disorders like flu and colds.
- Digestion: Amla has a sour flavour that helps in digestion and absorption of nutrients thus, beneficial for pregnant women especially if they have digestive issues.
- Adds Beauty to Your Skin and Hair: Stretch marks can be reduced effectively by increased blood flow and collagen formation. It nourishes hair and strengthens hair follicles by increasing hair growth.
Conclusion
In conclusion, your health can be greatly improved by including a moderate amount of amla in your diet. Regular consumption of amla can help pregnant women reduce pregnancy-related problems.
It also provides additional nutrients for your unborn child. Don’t indulge yourself in having more amla, instead of that just try to have only one or two amla daily in your food menu.
