Amla vs Orange for Vitamin C
The Vitamin C Myth-Buster
Amla vs Orange for Vitamin C
Amla: 600-900mg Vitamin C per 100g, heat-stable, rich polyphenols
Orange: 30-50mg Vitamin C per 100g, pleasant taste, widely available
Verdict
Amla contains 15-20x more Vitamin C per gram than oranges.
Detailed Analysis
A single Amla fruit contains 600-900mg of Vitamin C — compared to 30-50mg in an orange. That's 15-20x more. But the advantage isn't just quantity. Amla's Vitamin C is bound to tannins that make it heat-stable and resistant to degradation. Orange juice loses significant Vitamin C when exposed to heat, light, or air. Amla also provides polyphenols, gallic acid, and ellagic acid — additional antioxidants that oranges lack.
Frequently Asked Questions
Why don't more people know about Amla?
Amla is well-known in India but less marketed globally. The supplement industry promotes synthetic Vitamin C because it's cheaper to produce.
Can I eat raw Amla instead of capsules?
Raw Amla is very sour and astringent. Capsules provide a standardized dose without the taste. Both work — capsules are more convenient for daily use.