A little fruit that’s an all-rounder for your body
The perfect all-rounder for your body and considered to be one of the most important in the Ayurveda system of medicine, nelli, Phyllanthus emblica is a part of the ‘aralu, bulu, nelli’ combination of the Triphala formulation that is believed to promote health, immunity and longevity. The fruit is also unique in the sense that it offers a combination of three basic tastes – bitter and sour ending in a sweet note that is enhanced if you drink water after eating the fruit as well as two sensations of astringency and pungency.
Phyllanthus emblica in the family Phyllanthaceae commonly known as Indian gooseberry in English, nellikai in Tamil and amla in India is a small pale green fruit which is nearly spherical and quite smooth with six to eight pale vertical lines extending from the base to the apex. The colour of the fruit turns to pale yellow when mature. The flesh is juicy and crisp and encloses one or two heart shaped seeds.
In Sri Lanka, nelli trees are mainly found in the dry and intermediate zones with isolated trees cultivated in home gardens and seen in forests throughout the country. Small scale plantations also exist. The trees bear profusely with the fruiting season being very long and the ripe fruits being retained on the trees without significant loss of quality. As such the fruits will generally be available almost through the year. The nelli fruit is a priceless gift of nature without any side effects and can be taken regularly for prolonged periods.
The best way to consume the fruit is to eat it fresh. The fruit can also be juiced, pickled, cooked or converted to cordials, jams, jellies, pickles and candy as well as baked in tarts. And of course, there is the ever popular nelli crush, the signature Jaffna cordial made from local fruits that are freely available with a tree in almost every home garden.Nelli can be preserved by slicing the fruit thinly, tossing them in a little lemon juice and salt and sun drying or cooking in sugar syrup or even freezing the cut pieces or the juice. The fruit also has a good industrial demand for the preparation of hair oil, shampoos, lotions, face cream etc. The dried fruit is used in Ayurveda.
Nutritional benefits
Nelli is one of the richest natural sources of vitamin C with the many health benefits of the fruit being attributed to the presence of this vitamin. It is reported that nelli juice contains about 20 times more vitamin C than orange juice. The vitamin C in the fruit is all the more effective due to the presence of tannins and polyphenols which prevent the fruit from losing its potency due to heat and light. The fruit is also rich in the B complex vitamins and is a good source of fibre, carotene, calcium, phosphorous, chromium and iron. It is chockful of healthy antioxidants and also has anti-inflammatory and antimicrobial properties.
Revitalizes the body
The high vitamin C content in the fruit as well as the other compounds such as the tannins in the fruit have revitalizing effects on the body as well as preventing symptoms of aging. It also plays an important role in reducing the risk of Alzheimer’s disease.
Improves immunity
Due to the antibacterial and astringent attributes as well as due to the high vitamin C content in the fruit, which has impressive antioxidant abilities, nelli protects the body against infections and improves immune response.
Good for skin
Nelli with its significant vitamin C content that is essential for collagen production helps provide soft and bright skin and reduces pigmentation and wrinkles. The fruit also detoxifies the body and thus prevents the formation of boils and pimples.
Enhances calcium absorption
The high vitamin C in the fruit helps the body absorb calcium in a positive way which is an essential component of our bones, teeth and nails and also ensures that we have lustrous hair.
Aids digestion
The fibre in nelli enhances the movement of food through the bowels reducing chances of constipation. The fibre also bulks up loose stools and lessens diarrhoea as well as stimulates the secretion of gastric and digestive juices so that food is digested effectively.
Eliminates toxins
The fruit is helpful in removing unwanted chemicals and toxins that accumulate in your body with regular consumption of alcohol, medication and pain killers. A regular drink of the juice is thus a good way of detoxifying your body.
Controls diabetes
Nelli contains chromium that stimulates cells that promote insulin secretion and thus helps regulate blood sugar. The antioxidant properties of the fruit also help in preventing oxidative stress in diabetes patients.
Good for the heart
Nelli strengthens heart muscles so that the heart pumps blood smoothly throughout the body. While the chromium in the fruit reduces excess cholesterol build up, the iron promotes the creation of new blood cells and increases circulation and oxygenation of organs.
Diuretic
Nelli is diuretic in nature and thus increases frequency and flow of urine helping the body eliminate unwanted toxins, salt and uric acid. This also helps keep the kidneys healthy and prevents urinary and uterine infections.
Anti-inflammatory properties
As the fruit has anti-inflammatory properties it is used in the treatment of fevers, arthritis and oedema, which is the build-up of fluids in the body. Drinking of the juice helps in reducing arthritis pains and reducing swelling and joint pains.
Relief for GERD and hyperacidity
Nelli is one of the best natural remedies for Gastroesophageal reflux disease (GERD) and hyperacidity. Daily intake of nelli juice in the morning provides relief related to these disorders.
Treats menstrual cramps
The minerals and vitamins in nelli combine to make it very useful for menstrual cramps. However as the necessary elements have to accrue in the body regular consumption is required.
This article refers to Phyllanthus emblica while the closely related Phyllanthus acidus is also commonly referred to as nelli in Sri Lanka. Both species have edible fruits with Phyllanthus emblica being more specifically referred to as ‘beheth nelli’ while Phyllanthus acidus that has roundish, ribbed fleshy fruits is referred to as ‘rata nelli’or star gooseberry.