Amla Vs Orange Juice: Which Vitamin C Source Is The Best Fit For You

When it comes to Vitamin C, we often think of oranges, but amla, an ancient Indian superfruit, is also a potent contender. Both boast impressive nutritional profiles, but which one is the best source of Vitamin C? Let's learn from our expert, Mr Prateek Rastogi, Co-founder and CEO of Better Nutrition.

Amla Juice vs Orange Juice: Which Is Better for Vitamin C Consumption?

Mr Rastogi said, "Vitamin C is essential for maintaining strong immunity, promoting glowing skin, and supporting overall health."

Vitamin C, also known as ascorbic acid, plays multiple roles in the body. It enhances the immune system, aids in the absorption of iron from plant-based foods, supports collagen production for healthy skin, and acts as a powerful antioxidant that combats oxidative stress. A deficiency in Vitamin C can lead to fatigue, weakened immunity, and poor skin health, making it all the more important to incorporate sufficient amounts into your daily diet.

The Power of Amla Juice

Amla, or Indian Gooseberry, is a revered fruit in traditional Indian medicine. Amla juice offers an incredibly high concentration of Vitamin C, roughly 600–700 mg per 100 ml, making it one of the richest natural sources. Beyond Vitamin C, Amla is known for promoting better digestion, boosting immunity, enhancing the health of skin and hair, and even reducing cholesterol levels and inflammation. However, its earthy, sour taste might not appeal to everyone, and preparing fresh Amla juice requires a bit of effort unless you opt for a store-bought version.

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The Appeal of Orange Juice

On the other hand, orange juice is a globally loved beverage, commonly associated with breakfast. While it contains a more moderate amount of Vitamin C, about 50 mg per 100 ml, it is widely appreciated for its sweet, tangy flavour and ease of availability. Orange juice is hydrating, convenient, and particularly well-suited for children or those looking for a quick vitamin boost without a strong taste.

Which Should You Choose?

When comparing the two, Amla juice clearly outshines in terms of Vitamin C content and overall health benefits, especially for those aiming to strengthen immunity or manage oxidative stress. However, orange juice is a more accessible, milder option that still offers a decent dose of Vitamin C and is perfect for daily hydration and refreshment. Ultimately, the choice depends on your health goals and taste preferences.

Expert's Tip: Whichever juice you choose, try consuming it on an empty stomach in the morning to enhance nutrient absorption and get the most out of your drink.

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