Amla Vs Raw Turmeric: Which One Is The Best Morning Starter During Winter?

Winter is a time when you have to amp up your diet and fill it with more healthy and nutrient-rich foods. Reason? Because this is the ideal time to boost your immunity and protect yourself from cold, cough and flu. Fitness enthusiasts or health conscious individuals often prefer to start their morning with a shot of amla, as it is believed to serve as a perfect healthy dose in the colder months. On the other hand, many people prefer to begin their day with a dash of raw turmeric. This is another immunity-boosting healthy option in winter. But which one of them is the best morning starter in winter? Today, we will answer this for you.

To get an expert view on this, we reached out to Dr Geetika Chopra, Celebrity Holistic Nutritionist. Read on.

Benefits Of Starting Your Day With Amla In Winter

You must have heard from your elders about the benefits of amla. Also known as Indian gooseberries, it originates from a flowering tree of the same name. These small berries are round and yellow-green in colour. Though they are inherently sour, they are often used to enhance the flavor of recipes they’re added to. As per historical records, amla has been in use in remedies for at least 1,000 years. It is said to have multiple benefits, more so when taken on an empty stomach in the morning. Especially in winter, amla is said to boost your immunity and protect you from cold and flu. Let’s see how beneficial amla is as a morning starter in the colder months.

“I often recommend amla to my clients in winter because it works gently yet effectively on immunity and digestion. Amla is naturally rich in vitamin C and antioxidants, which help the body fight seasonal colds, cough, and infections. In winter, digestion tends to slow down. Amla helps stimulate digestive enzymes and support gut health without being harsh. I’ve seen that clients who take amla regularly in the morning experience better energy levels, improved skin and hair health, and more stable blood sugar levels during colder months,” shares Dr Chopra.

Also Read: Amla vs Orange - Which Gives Better Winter Glow Boost? Expert Weighs In

Benefits Of Starting Your Winter Morning With Raw Turmeric 

Every Indian kitchen is incomplete without turmeric. It is a deep, golden-orange spice which adds color, flavor and nutrition to your meals. Turmeric comes from the rhizome (root) of a native Asian plant and has been used in cooking for hundreds of years. Not just this, it also has uses in ayurveda and other traditional medicines in China and India. The active ingredient in turmeric is a natural compound (polyphenol) called curcumin, which is responsible for both antioxidant and anti-inflammatory properties. Our expert explains why starting your winter morning with raw turmeric is a blessing for your health.

Dr Chopra shares, “Raw turmeric is something I recommend more selectively, especially for clients who struggle with joint pain, stiffness, inflammation, or frequent body aches in winter. Turmeric contains curcumin, which has strong anti-inflammatory and warming properties. Starting the day with a small amount of raw turmeric helps improve circulation, provides internal warmth, and supports immunity. It is particularly helpful for clients with arthritis, chronic inflammation, or winter-related fatigue.”

Amla Vs Raw Turmeric: Which Is Better As A Winter Morning Starter?

Now, it’s time for the moment of truth. We know by far that both amla and raw turmeric have multiple health benefits. Not just this, they are great options as morning starters when the weather turns chilly. But are you wondering which one is a better option to start your day in winter? Our expert answers this for you.

Dr Chopra reveals, “I don’t believe one is universally better than the other. In my practice, the choice depends entirely on the individual. For clients with acidity, weak digestion, low immunity, or dryness issues, I usually prefer amla as a morning starter. For those dealing with inflammation, joint pain, stiffness, or recurrent winter aches, raw turmeric works better. I always tell my clients that the ‘best’ option is the one that suits their body, not what is trending online.”

Side Effects Of Amla And Raw Turmeric In Winter

Do these healthy ingredients have any downsides too? Let’s find out.

“I advise clients with severe acidity, gastric ulcers, very sensitive digestion, or low blood pressure to limit or avoid amla, especially on an empty stomach. When taken in excess, amla can cause acidity, throat irritation, stomach discomfort, or a feeling of chilliness in people who are very cold-sensitive. Moderation and correct timing are essential,” answers Dr Chopra.

The expert adds that even raw turmeric is not suitable for everyone. She further explains, “I ask clients with gallbladder problems, bleeding disorders, acid reflux, or very sensitive stomachs to avoid it. Excess intake can lead to nausea, heartburn, or stomach irritation. I also do not recommend raw turmeric in medicinal amounts during pregnancy. It should always be taken in small quantities and preferably with something warm to avoid digestive discomfort.”

Also Read: How Does Adding Turmeric To Your Diet Affect Your Blood Pressure?

The Final Word

Winter morning starters should support immunity, digestion, and warmth — not stress the system. Amla and raw turmeric are both powerful, but they work best when chosen based on individual needs and used in moderation.