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आंवला
Vitamin-C champion that boosts iron absorption from vegetarian meals.
Updated: 10 August 2026
| Nutrient | Amount | Note |
|---|---|---|
| Vitamin C | ~600 mg/100g — among highest | — |
| Fibre | 4.3 g | — |
| Polyphenols | Rich | — |
Approximate values. Source: Editorial; precise values in table above
Serving: 1 fresh amla or 20 ml unsweetened juice with meals.
Indian cooking methods
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Amla-Lemon Chutney
Grated amla + coriander + lemon + jeera.
Whole fruit wins for fibre; juices spike sugar without fibre.
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