randomly came across this harvard study and saw amla (indian gooseberry) has like 261 mmol antioxidants vs 3-4 mmol for blueberries that's insane right? why does every health article talk about blueberries like they're the ultimate antioxidant bomb when this exists?
genuinely curious cause I've been spending like $6 for tiny containers of blueberries thinking I'm being healthy lol
by markbagh
27 Comments
That’s dried amla, so of course that is going to concentrate antioxidants (though some may be lost in processing) per gram when you take out the substantial water weight.
Still, amla in the US is a pretty niche fruit. You can find it in Indian groceries or order online. Most often you’ll find it powdered or sometimes frozen. I think on one occasion in Canada I got fresh amla.
Berries are also high in fiber. You should be eating a whole variety of whole foods, not just nutrient chasing. So, there’s room for blueberries and Amla.
It isn’t an either or thing, Amla/Triphala have a high ORAC score but that doesn’t mean all polyphenols/flavonoids are equal-it’s still best to eat a wide variety. Blueberries specifically have some interesting studies backing their use. Also, check out sumac for another tasty high polyphenol option.
Blueberries are sweeter than amla, which can be rather tart. You can eat dozens of blueberries in a sitting but not gooseberries. There’s also a US blueberry industry and I am not aware of a US gooseberry industry.
You can get powdered amla online and at health food stores, and Northwest Wild Foods sells frozen gooseberries.
Edit: I am not an expert but my understanding is that blueberries have a number of different types of antioxidants and that’s part of what makes them so beneficial. Not sure how gooseberries compare in that regard.
Because blueberries are more popular I guess
Frozen blueberries are crazy cheap. The wild variety are delicious. No need to buy fresh ones if the cost is too high.
Now do Strawberries!
I’ll point out that blueberries are delicious, native, and local.
One reason only. Deliciousness
Dr Michael Greger, on his web site Nutrition Facts.org, has many excellent, informative, videos on the numerous health benefits of amla. The one below is, I think, the first in the series.
Amla vs Diabetes
https://youtu.be/C11zDNtpJwo?si=XJnFDymFfIcHpYDj
I’d be curious about wild blueberries vs “standard” blueberries. I buy and eat lots of the frozen wild blueberries
Blueberries are also cheaper, more accessible, and they have fiber and water; amla powder is just another overpriced superfood. Just eat real food 👍
Big blueberry is paying all of us to tell you that. Now go eat some blueberries.
Um, have you tried Amla? It has a … challenging flavor profile for many people.
I recently tried fresh amla berries that I found in an ancient supermarket. I’d read that they were quite unpleasant to eat fresh and I can confirm that is certainly true.
It’s quite bitter, it’s astringent, sour, and the flesh is very fibrous. It’s not impossible to eat fresh, but it’s not a fruit you can just snack on like raspberries or blueberries.
I guess that’s why people pickle them or eat them salted. I’ve had amla powder too, which is easier to sneak into a smoothie or something. That’s probably easier.
If you’re eating an unprocessed wholefood plant based diet- you’re already eating much healthier than the majority of the US population.
Blueberries and other berries are encouraged b/c its more readily available, known and sweeter/tastier compared to the other berries that are uncommon “foreign” and not as sweet.
You can research endlessly to optimize to the enth degree but will it result in any appreciable difference if you’re already doing the majority right?
Plus take yourself to the frozen section for tasty frozen berries at much better prices, especially at Costco! I almost never buy fresh unless them berries are on sale.
Because blueberries … fresh and frozen … can be found in practically every grocery store. I’ve yet to see amla … anywhere. We eat what we have access to … which is blueberries.
Blueberries are a lot cheaper frozen. Three to five lb bags are $2.50 to $3.00 a lb here. They taste better than the gooseberry powder. But we use both.
Amla is reported to lower cholesterol but use caution when consuming the powder as it is high in oxalates and can trigger kidney stones / gout in susceptible people.
I use it along with turmeric for its antioxidants but am sure to drink plenty of water and not consume large amounts
But large quantities of frozen blueberries. They are most likely more nutritious than fresh anyway (this is known for frozen versus fresh fruits or vegetables).
In the United States it would be due to availability. Everyone has access to blueberries. I never even heard of amla until your post.
Every morning I have 1/2 teaspoon of Amla dissolved in some cold water. A bit later I have some oatmeal, topped with a small mountain of various berries.
I thought goji berries were near the top as well as cloves.
I take 1 amla capsule (Swanson) per day. I tried straight powder first but struggled to incorporate it into my diet.
The study doesn’t include actual bioavailability by analyzing serum levels. I wouldn’t put too much emphasis on it.
Studies like this are like “it’s going to rain” but don’t indicate how much, when or where it will rain.
All plant foods have their own benefits. Blueberries have a lot of eyesight and brain benefits. You should eat a variety of plant foods. Some plant foods have unique benefits that no others do, such as beets improving endurance, turmeric and ginger improving pain tolerance, dandelion tea being a diuretic, beta carotene giving a healthy glow, and more.
Even if amla has more antioxidants, it may not have the same brain and eyesight benefits that blueberries have.
Yes. Amla is great. You can find it in some health food stores, or on Amazon. I often take a teaspoon in hot water in the evening. Most people have never heard about it, even some health food store staff. I also give it to my kids when they get a cold/flu or other digestive issues. They hate the taste, but I think it helps.