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

Apart from the obvious health risks, cold and pollution often aggravate our pre-existing lifestyle problems like excessive hair fall, premature graying, and acne or pores on our skin, and intestinal problems (cold temperatures often affect our digestion. reduces the efficiency of the system).

To deal with these, many people resort to supplements and medicines. But what if we tell you this Instagram Have you rediscovered age-old Indian kitchen favorites to enhance our winter diets?

Yes, we are talking about Amla (Indian Gooseberry), and social media, especially Instagram, is full of recipes and recipes that you can include in your diet. Among these, special inclination of people is being seen towards pickled pickles, due to which the pickles can last for a long time and also provide additional benefits.

But should you include these in your winter diet? We asked the experts.

Why is Amla good for you?

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

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

According to them, amla also has anti-inflammatory properties that help reduce inflammation, acne, redness or irritation. Vitamin C also helps in evening out skin tone by reducing dark spots.

Dr Bhavana Garg, senior consultant, dietician and nutritionist, Yashoda Super Specialty 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 hair follicles from root to tip. Drinking Amla juice daily is equally beneficial to promote hair growth. Regular consumption boosts immunity, strengthens hair follicles and adds thickness to hair besides eliminating dandruff,” she says.

For skin, Dr. Garg says that due to its high vitamin C content, amla is an effective ‘natural skin brightener’.

“It can help reduce dark spots, blemishes and pigmentation. Amla is rich in vitamins like vitamin C and E that help protect the skin from oxidative stress,” she says. Dr. Garg also says that some studies suggest that the nutrients in amla may help promote melanin production in the hair follicles, potentially leading to the regrowth of gray hair.

Is pickled amla better?

The tradition of making pickles in India is very old. If you’re from here, you probably remember those summer days when your mother or grandmother would make pickles of sour and tangy raw mangoes, lemons, or other citrus fruits.

However, along with these traditional Indian pickles, Instagram is currently discussing a more Western-inspired method of making amla pickle; A technique that removes excess oil. This approach involves mixing vinegar, water, salt, and just a little oil, allowing the amla to ferment naturally.

According to some experts, this fermentation process clearly increases the vitamin value of amla, while others suggested that raw amla is far better.

For example, Kalagiri Sanjana Reddy, dietitian manager, Freedom From Diabetes, says that pickled amla offers better bioavailability, preservation and nutritional benefits than raw amla. have a look:

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

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

Nutrition Boost: Increase in Vitamin C content (due to fermentation). Advanced anti-inflammatory properties

digestive Health: Supports gut health through probiotics. May provide relief from IBS (Irritable Bowel Syndrome) symptoms

Kalagiri compared the nutritional values ​​of both pickled amla and raw amla and concluded that pickle has better nutritional values:

Nahid, on the other hand, says that raw amla has a higher amount of vitamin C than pickled amla, and even though pickled amla is a good source of probiotics due to the fermentation process, it has more vitamin C than raw amla. Contains salt, which makes it less healthy. , Additionally, the traditional method of making pickles in India involves a lot of oil, so it is best to avoid added oil and store-bought varieties.

“The fermentation process makes pickled amla great for gut health. During fermentation, beneficial probiotics are produced, which helps balance the gut microbiome. Probiotics improve bowel movements, reducing bloating and constipation. Additionally, pickled amla (fermented foods) increases the production of digestive enzymes, thereby improving the breakdown and absorption of nutrients. But be mindful of your portion size as pickled amla can be high in salt and oil,” he adds.

Why citrus pickles should be a part of your diet?

If you can limit the amount of salt and oil in your pickles, Dr. Garg says pickles made from citrus foods like lemon or amla can provide several health benefits, including aiding digestion, as they contain probiotics – Good bacteria that support gut health. ,

According to them, other benefits include lower blood sugar spikes, reduced signs of aging and positive effects on the immune system.

What does science say about pickled gooseberry and its benefits?

Although experts agree that amla offers various benefits, they also point out that many of these claims are based on anecdotal evidence, and more scientific studies are needed to authenticate the health benefits of spicy amla.

For example, Naheed says limited scientific research exists on the benefits of pickled gooseberries, but raw gooseberries have been studied extensively for its medicinal properties.

He further added, “The comprehensive review published in The Pharma Journal (2022) is a good example of this, highlighting the many benefits of raw amla, including its high vitamin C content, antioxidant capacity and role in the management of various health conditions. Is included.”

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

Tips for Maximum Health Benefits

If you are looking to include freshly picked Amla in your diet, then don’t worry, we are ready for you. Here are some expert-approved ways to enjoy its benefits without compromising health:

• Use minimum oil: While oil helps preserve the pickle, you can reduce the amount of oil if you want to make a lighter version. Just make sure the amla pieces are well coated and dipped.
• fermentation: Allowing pickles to ferment for a few days increases the probiotic content, which is excellent for gut health.
• storage: Pickles will continue to improve in taste and health benefits with age. Keep it in a glass jar, as metal containers can react with the acidity.
• Consume in moderation: Spicy Amla is rich in nutrients, but due to its salty and spicy nature, it is best to consume it in limited quantities as part of a balanced diet.

“The best time to enjoy Amla is during winter, as it is a seasonal fruit whose harvesting is at its peak. Harvested at this time, it offers the best in taste, nutrients and quality. This is also the season when our immune system needs extra support, and amla works as a natural immunity booster, helping keep common winter illnesses at bay,” Naheed concludes.