Is amla better than avocado? Here's what the expert says

When we talk about trending fruits that are also superfoods, amla and avocado often top the discussion. As per Ayurveda, amla has an important role in the traditional medicine of India to reduce anxiety and burning sensations in skin and eyes, improve anemic conditions, facilitate digestion, improve liver health, and also exert a tonic effect on the cardiovascular system. And as per a study, avocados are a medium energy-dense fruit, with about 1.7 kcal/g, and contain approximately 80% water and dietary fiber, contributing to their lower sugar content compared to other fruits. They have good amounts of total fat, monounsaturated and polyunsaturated fats, dietary fiber, vitamins E and K, magnesium, and potassium, with a lower intake of added sugars. The question of debate is, which one is better? In a recent reel on Instagram, Dr. Shubham Vatsya, gastroenterologist and hepatologist at Fortis Vasant Kunj, mentioned that amla is better than avocado. In his video, he mentioned that if amla is marketed well in India, it will help make the country super healthy. Scroll down to read the details.

A study titled A Comprehensive Review of Hass Avocado Clinical Trials, Observational Studies, and Biological Mechanisms states that avocados help reduce cardiovascular disease risk by lowering non-HDL cholesterol, triglycerides, LDL oxidation, and small atherogenic LDL particles. They are also a good source of micronutrients and polyphenols, and are very low in sodium and available carbohydrates supporting secondary health and wellness benefits.

As per Dr Shubham, one medium-size amla can fulfil the daily requirement of vitamin C and boosts the immune system and helps protect against seasonal illnesses. Amla is loaded with vitamin C and according to clinical trials, amla supplementation reduces oxidative stress and improves biomarkers related to immune health, such as endothelial function and inflammatory markers, without adverse effects. It is also a rich source of antioxidants that helps control oxidation of cholesterol, keeps the arteries clean and helps control the blood pressure, he adds.

It is also a rich source of fiber and chromium, that help stabilize blood sugar. Dr Shubham states that if diabetic people consume amla daily, it can help control their blood sugar level and aid them live a healthier life. According to a study titled Functional and Nutraceutical Significance of Amla, it is said that clinical trials also support the health benefits of amla phytochemicals for diabetic patients. It is also found that there has been a significant reduction in blood glucose in diabetic patients after consuming 10 g of amla powder once a day for 90 days. Additionally, flavonoid-rich P. emblica L. extract also reduced the risk of neuropathy in diabetic patients. Amla bioactive compounds seem to play a key role in the management of diabetes, particularly in assisting in the restoration of glucose and insulin levels.

It is also rich in polyphenols and has anti-cancer properties, and is said to delay DNA damage that helps in the long run. It is mentioned in the study that plant-derived polyphenols have been found to improve the protection against cancer in a variety of nonclinical and clinical investigations. Specifically, polyphenols inhibit oxidative stress, produce pro-inflammatory chemicals, prevent DNA damage, and increase apoptosis through various mechanisms, the study adds.

Amla is also said to keep the skin and hair glowing, boosting your confidence levels, concludes Dr Shubham. According to a study titled Phyllanthus emblica L. (amla) branch: A safe and effective ingredient against skin aging it has been found that amla contains potent antioxidants and vitamin C that help slow skin aging, reduce fine lines, wrinkles, and pigmentation. It also improves skin elasticity, hydration, lightening of skin tone, and reduces wrinkle formation, thanks to its antioxidants.
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Disclaimer: The information provided in this article is meant for general knowledge only and should not be taken as medical advice. Always talk to your doctor before starting any new routine.