Why pickled amla is a superfood to add to your Indian winter diet

Winters are almost here, and if you’re living in or around the national capital, they bring an unwelcome guest – pollution (like every year).

With the chill in the air comes a smoggy haze that no one signed up for. This toxic combination, along with modern lifestyle habits, can lead to various issues that are far from pleasant. Beyond the obvious health risks, winter and pollution often accelerate our already existing lifestyle problems like excessive hair fall, premature greying, and acne or pores on our skin, and gut issues (cold temperatures often reduce the efficiency of our digestive system).

To combat these, many people turn to supplements and medicines. But what if we told you that Instagram has rediscovered an age-old Indian kitchen favourite to enhance our winter diet?

Yes, we are talking about Indian gooseberries, aka amla, and social media, especially Instagram, is filled with recipes and ways you can add them to your diet. Out of these, people seem to be having a special inclination towards the pickled ones, which can make it last longer, and also give added benefits.

But should you add them to your winter diet? We asked experts.

Why is amla good for you?

Amla is rich in Vitamin C, which experts say nourishes our skin and hair.

Nahid Khilji, a dietitian, diabetes educator and co-founder of Health Hatch, tells India Today that Vitamin C is a powerful antioxidant that helps to boost collagen production to keep skin firm, reduce wrinkles, improve elasticity, lock in moisture, and reduce dullness.

According to him, amla also has anti-inflammatory properties that help to reduce inflammation, soothing acne, redness, or irritation. Vitamin C also helps with even skin tones by reducing dark spots.

Dr Bhavna Garg, a senior consultant, dietitian, and nutritionist at Yashoda Super Speciality Hospital, Kaushambi, Uttar Pradesh, lists various benefits of amla, including for skin and hair.

“Drinking a glass of amla juice regularly can reduce hair fall and strengthen the hair follicles from the root to the tip. Drinking amla juice daily is equally beneficial in stimulating hair growth. Regular intake provides immunity, strengthens hair follicles and adds volume to the hair, besides clearing dandruff,” she says.

For skin, Dr Garg says that because of its high Vitamin C content, amla is an effective ‘natural skin brightener’.

“It can help minimise the appearance of dark spots, blemishes, and pigmentation. Amla is rich in vitamins such as Vitamin C and E which help to protect the skin from oxidative stress,” she says. Dr Garg also adds that some studies suggest that the nutrients in amla can help boost melanin production in the hair follicles, potentially reversing grey hair.

Is pickled amla better?
India has a longstanding tradition of pickling. If you’re from here, you probably remember those summer days when your mother or grandmother would pickle sour and tangy raw mangoes, lemons, or other citrus fruits.

However, alongside these traditional Indian pickles, Instagram is currently buzzing over a more Western-inspired method of pickling amla; a technique that skips the excessive oil. This approach involves combining vinegar, water, salt, and just a touch of oil, allowing the amla to ferment naturally.

This fermentation process, apparently increases the vitamin value of amla, according to some experts, while others suggested that raw amla is far more better.

For instance, Kalagiri Sanjana Reddy, diet expert manager of Freedom from Diabetes, says that pickled amla offers enhanced bioavailability, preservation, and nutritional benefits compared to raw amla. Have a look:

Enhanced bioavailability: Increased antioxidant absorption and improved bioavailability of vitamins and minerals. Enhanced digestive enzyme activity

Preservation and shelf life: Longer shelf life (up to 6 months). Easy storage and transportation

Nutritional boost: Increased Vitamin C content (due to fermentation). Enhanced anti-inflammatory properties

Digestive health: Supports gut health through probiotics. May relieve symptoms of IBS (Irritable Bowel Syndrome)

Kalagiri also compared the nutritional values of both pickled amla and raw ones, and concluded that pickled have better nutritional values:

Nahid, on the other hand, says that raw amla has higher Vitamin C content than pickled amla, and even though pickled amla is a good source of probiotics due to the fermentation process, it has more salt compared to raw amla, making it less healthy. Moreover, the traditional method of pickling in India involves a lot of oil, so it’s best to avoid excess oil and store-bought varieties.

“The fermentation process makes pickled amla great for gut health. During fermentation, beneficial probiotics are produced, which help balance the gut microbiome. The probiotics improve bowel movement, thereby reducing bloating and constipation. Also, pickled amla (fermented foods) enhances the production of digestive enzymes, which improves nutrient breakdown and absorption. But watch your portion size since pickled amla can be high in salt and oil,” he adds.

Why should citrus pickles be a part of your diet?
If you can limit the amount of salt and oil you add to your pickles, Dr Garg says that pickles made from citrus foods like lemons or amla can offer many health benefits, including aiding digestion, as they contain probiotics – good bacteria that support gut health.

Other benefits, according to her, include lower blood sugar spikes, reduced signs of ageing, and positive effects on the immune system.

What does science have to say about pickled amla and its benefits?
Although experts agree that amla provides various benefits, they also point out that many of these claims are based on anecdotal evidence, and more scientific studies are needed to substantiate the health benefits of pickled amla.

“A good example is the comprehensive review published in The Pharma Journal (2022), which highlights the numerous benefits of raw amla, including its high vitamin C content, antioxidant potential, and role in managing various health conditions,” he adds.

Another 2015 review published in pubmed, shows that amla is one of the richest sources of vitamin C, packing 600 – 700 mg of vitamin C into each fruit.

Tips for maximum health benefits
If you’re looking to include freshly picked amla in your diet, don’t worry, we got you. Here are some expert-approved ways to enjoy its benefits without compromising on health:

Use minimal oil: While oil helps preserve the pickle, you can reduce the amount of oil if you’re looking to make a lighter version. Just make sure the amla pieces are well coated and submerged.
Fermentation: Allowing the pickle to ferment for a few days enhances the probiotic content, which is excellent for gut health.
Storage: The pickle will continue to improve in flavour and health benefits with age. Store it in a glass jar, as metal containers can react with acidity.
Consume moderately: Pickled amla is packed with nutrients, but due to its salty and tangy nature, it’s best to consume it in moderation as part of a balanced diet.

“The best time to relish amla is during winter, as it’s a seasonal fruit harvested at its peak. Harvested at this time, it offers the best in flavour, nutrients, and quality. It’s also the season when our immune systems need extra support, and amla steps in as a natural immunity booster, helping to keep common winter ailments at bay,” Nahid concludes.