I Ate Amla Every Day for 60 Days, Still Fell Sick Twice: Is One Superfood Enough for Immunity? Doctor Explains

Throughout my childhood and early 20s, my immunity levels were always in check. But things started to change for me as I crossed 25 - my immunity levels dropped, I fell sick more often, weather changes impacted my health like never before, and more.  I believed that eating a superfood every day was my pass to a disease-free being, but the difference in my own health became strikingly clear.

The superfood I am referring to here is Amla, or the Indian Gooseberry.

What Happened To Me - Health Wise & Why Amla

I started falling ill every time I experienced a season change or a shift in location. Recognising the problem six months ago, I decided to adopt healthier habits to keep up with my age, and my mother’s first and top piece of advice was to include Amla in my daily diet. I am sure you have heard from your elders, too, about this Indian gooseberry and how it can do wonders for your immunity. For the past three months, Amla has been the very first thing I eat in the morning, and I started feeling as though I was finally invincible against illness.

However, I still fell sick. In these three months alone, I suffered from a cough, a cold, and a fever twice. This led me to a vital question: Is putting the entire burden of my immunity on Amla or a single superfood a fair decision? While Amla is a nutrient-rich favourite for everyone from Ayurvedic doctors to nutritionists, is it really enough to protect us? To clear my confusion, I reached out to Ms Veena V, Chief Clinical Dietitian & HOD - Department of Clinical Nutrition and Dietetics, Aster Whitefield Hospital, Bengaluru. Continue reading to know what she shared.

Is Relying on a Single Superfood Enough to Boost Immunity?

Many of us treat superfoods like a magic pill, but the reality of our biological defence system is much more complex. Ms Veena V explains that using only one food source, even though amla contains many essential nutrients, will not establish or maintain effective immune defences. "The immune system requires multiple nutrients which must be combined with sufficient sleep, physical fitness, optimal gut function, stress control, and complete metabolic stability," she shares.

While amla contains high levels of vitamin C and antioxidants, which helpthe immune system function, immune defence operates through interconnected processes. During the conversation, Ms Veena V underlines that the immune system remains weak when a person experiences health issues related to protein consumption, micronutrient intake, sleep patterns and stress management, which leads to increased infections despite their healthy lifestyle."

ALSO READ- I Sleep 9 Hours Daily, Yet Feel Tired All Day: Can Low Vitamin D and Magnesium Be The Reason?

Are You Eating Amla Wrong? How Consumption Methods Change Its Effectiveness

Amla is available in many forms, raw, powdered, or juiced, and I wanted to know if it matters which way we consume the superfood. According to Ms Veena V, the form in which amla is consumed does influence its benefits. Explaining this further, she states:

• Eating raw is the best way to obtain the maximum nutrients from any superfood. Adding to this, Ms Veena V shares that raw amla provides dietary fibre together with vitamin C, which helps to maintain gut health and immune system function.
• Amla juice provides health advantages, although it loses some dietary fibre, and packaged products include additional sugar and preservatives, which decrease their total health benefits.
• While amla powder preserves its antioxidant content, improper storage will cause its vitamin C level to decline.

"The various forms of the product all provide benefits, but they cannot reverse the negative effects caused by eating an unbalanced diet and maintaining an unhealthy lifestyle," she highlights.

Why Do People Fall Sick Despite a Perfect Diet?

Often, we all question ourselves about whether we maintain a healthy diet and still end up with a fever or any other seasonal issues. Speaking about this, Ms Veena V notes that people who face continuous health problems despite following a healthy diet show hidden dietary deficiencies that extend beyond their food selections.

"The body experiences immune system damage through multiple factors, which include chronic stress, inadequate sleep, sedentary behaviour, excessive screen time, poor gut health and unmanaged deficiency of vitamin D, B12 or iron and repeated exposure to infection," Ms Veena V says.

ALSO READ- 5 Breathing Techniques to Calm Yourself and Improve Your Focus

She further shares an underlying problem that often, people who overestimate the advantages of one healthy behaviour tend to disregard the importance of:

• Maintaining their hydration
• Meal schedule
• Recovery process
• Mental health

And these all play an important role in supporting the immune system's strength.

Pairing Amla for Better Absorption

Another underrated piece of information that Ms Veena V shares is that to get the most out of your Amla, you shouldn't eat it in isolation. "The best results from Amla work when combined with complete nutrient combinations. The combination of Amla with protein-rich foods, which include lentils, nuts and seeds, and curd, produces immune cell development," she adds.

"The body needs healthy fats, which come from nuts and seeds and a small amount of ghee to absorb fat-soluble antioxidants. The combination of iron-rich foods from leafy greens and legumes with Amla helps to improve iron absorption because Amla contains high levels of vitamin C, which increases the nutritional value of the meal," Ms Veena V highlights.

ALSO READ- Is Screen Time Before Bed Harming Your Health?

What Makes Your Immune System Actually Strong?

When this became clear to me, that relying on a single superfood doesn't work best, the question is, what does?

Answering this question, Ms Veena V explains that the strongest immunity comes from consistent lifestyle habits rather than isolated food choices. Sharing the essential elements for strong immunity and overall health, she mentions:

• Quality sleep with a 7-8 hour duration
• Being physically active
• Managing your stress and anxiety
• Proper hydration
• Eating balanced meals with enough protein and essential micronutrients
• Maintaining your Gut health

ALSO READ- SPF 30 vs SPF 50: Is Higher Always Better? A Dermatologist Reveals the Best Choice for Indian Skin

Ms Veena V emphasises, "Immune cells achieve optimal performance through two practices which involve cutting back on sugar consumption and restricting intake of ultra-processed foods while providing the body sufficient time to recuperate. Daily choices which people make throughout their lives create their immune system instead of using a single superfood which exists as a powerful solution."

Bottomline

After what Ms Veena V explained, I understood that including healthy habits in your lifestyle is good, but this works in an overall approach, not just as a single habit. While there is no doubt in the benefits of Amla, what makes more sense is how you make your daily lifestyle.

(Feature Image Source: AI Generated)