Amla Murabba Benefits & Recipe

This article is reviewed by an expert

amla murabba - livayur

Amla Murabba, also known as Amla ka Murabba, is a cherished Ayurvedic delicacy made from Indian gooseberries. This delectable sweet and tangy preserve has been a part of traditional Indian medicine for centuries, valued for its multitude of health benefits. Packed with essential nutrients, including vitamin C, antioxidants, and minerals, Amla is renowned for its rejuvenating and healing properties. Amla Murabba combines the natural tartness of Amla with the sweetness of syrup, creating a unique and delightful flavor profile. In this article, we will delve into the incredible benefits of Amla Murabba and guide you through a simple recipe, enabling you to savor its goodness in the comfort of your own home. So, join us on this journey as we uncover the myriad wonders that Amla Murabba has to offer for your health and overall well-being.

Benefits of Amla Murabba

  • Boosts Immunity

Primary Benefit: Amla Murabba is known for its high vitamin C content, which strengthens the immune system and helps fight against various infections and diseases. It enhances the production of white blood cells, which play a vital role in immunity.

Secondary Benefit: The antioxidants present in Amla Murabba help neutralize harmful free radicals in the body, reducing oxidative stress and inflammation. This further supports immune function [1].

  • Enhances Digestion

Primary Benefit: Amla Murabba acts as a natural digestive stimulant. It aids in the secretion of digestive enzymes, improves gut health, and promotes smooth bowel movements. 

Secondary Benefit: The fibre content in Amla Murabba helps regulate bowel movements, prevents constipation, and promotes overall digestive health [1].

  • Improves Skin Health

Primary Benefit: Amla Murabba is beneficial for the skin due to its high vitamin C and antioxidant content. It helps in collagen synthesis, promoting youthful and radiant skin. It also helps in reducing blemishes and dark spots. 

Secondary Benefit: The antioxidants in Amla Murabba protect the skin from damage caused by free radicals, UV radiation, and environmental pollutants, thereby preventing premature ageing [2].

  • Strengthens Hair

Primary Benefit: Regular consumption of Amla Murabba strengthens hair follicles, reduces hair fall, and promotes healthy hair growth. It nourishes the scalp and prevents dandruff and dryness. 

Secondary Benefit: Amla Murabba contains essential nutrients that enhance hair texture, prevent premature greying, and add shine to the hair [3].

  • Supports Heart Health

Primary Benefit: Amla Murabba helps maintain heart health by reducing cholesterol levels and preventing the buildup of plaque in the arteries. It also promotes healthy blood circulation. 

Secondary Benefit: The antioxidants in Amla Murabba protect the heart from oxidative stress and inflammation, reducing the risk of cardiovascular diseases [2].

  • Regulates Blood Sugar Levels

Primary Benefit: Amla Murabba helps regulate blood sugar levels due to its low glycemic index and the presence of polyphenols. It aids in controlling blood glucose levels and prevents sudden spikes. 

Secondary Benefit: The fibre content in Amla Murabba slows down the absorption of sugar in the bloodstream, promoting better blood sugar control [2].

  • Improves Eye Health

Primary Benefit: Amla Murabba contains vitamin C, vitamin A, and other antioxidants that support good vision and protect against age-related macular degeneration and cataracts. 

Secondary Benefit: The anti-inflammatory properties of Amla Murabba help reduce eye redness, dryness, and fatigue [1] [2].

Recipe for Amla Murabba [4]

amla murabba benefits


  • 500 grams of fresh Amla (Indian gooseberries)
  • 400 grams sugar
  • 1 teaspoon cardamom powder
  • 1 teaspoon saffron strands (optional)


  1. Wash the Amla thoroughly and make small vertical slits on each Amla to help them absorb the sugar syrup.
  2. In a large pot, boil water and add the Amla. Boil for 5 minutes, then drain the water and rinse the Amla with cold water.
  3. In a separate pot, add sugar and water. Heat the mixture until the sugar dissolves completely, creating a syrup.
  4. Add the boiled Amla to the sugar syrup and cook on low heat for about 20-25 minutes, until the Amla becomes soft and the syrup thickens.
  5. Add cardamom powder and saffron strands to enhance the flavour (optional).
  6. Turn off the heat and let the Amla Murabba cool down completely.
  7. Transfer the Amla Murabba along with the syrup into a clean, airtight glass jar.
  8. Store it in a cool and dry place. It can be consumed immediately or kept for several months.


In conclusion, Amla Murabba is a delectable and nutritious treat that offers a wide range of health benefits. Its primary benefits include boosted immunity, improved digestion, enhanced skin and hair health, better heart health, regulated blood sugar levels, and improved vision. These benefits are attributed to the high vitamin C content and antioxidants present in Amla. Additionally, Amla Murabba provides secondary benefits such as antioxidant properties that help protect against oxidative stress and age-related ailments.

To enjoy the benefits of Amla Murabba, incorporate it into your diet by consuming it directly or using it as a topping or ingredient in various recipes. However, it is important to consume it in moderation and consult with a healthcare professional if you have specific dietary restrictions or health conditions.

Incorporating Amla Murabba into your routine can be a delicious and nutritious way to support your overall well-being. So, indulge in this traditional delicacy and experience its unique taste and health-promoting properties. Make Amla Murabba a part of your healthy lifestyle and enjoy its numerous benefits.


  • How long can Amla Murabba be stored?

Amla Murabba can be stored for several months in a cool and dry place when stored in an airtight glass jar.

  • Can you consume Amla Murabba if you have diabetes?

Amla Murabba can help regulate blood sugar levels due to its low glycemic index and polyphenol content. However, it is important for people with diabetes to consume it in moderation and consult with a healthcare professional for personalised advice (2).

  • Is Amla Murabba suitable for people with heart conditions?

Amla Murabba can support heart health by reducing cholesterol levels and promoting healthy blood circulation. However, if you have any heart condition, it is always recommended to consult a healthcare professional before incorporating it into your diet (2).

  • Can Amla Murabba be consumed during pregnancy?

Although Amla Murabba is considered safe during pregnancy, it is always recommended to consult with a healthcare provider before consuming it to ensure it aligns with your specific dietary needs and health conditions.

Disclaimer: This article is written from a health and lifestyle perspective. It is for general information and not meant to substitute any medical advice. Please consult your doctor for appropriate medical consultation.



Dr. Deepa Kadam

Dr. Deepa has over 25 years of experience making her one of the notable medical professionals in the field of Ayurveda with expertise in Ayurvedic pharmacology.