12 Indian Herbs That Boost Immunity Better Than Supplements

4. Amla (Indian Gooseberry): The Antioxidant Powerhouse

Amla is renowned in Ayurveda for concentrated vitamin C and polyphenols that protect immune cells from oxidative damage. In dadi’s kitchen, amla appears as murabba, fresh fruit, or dried powder mixed into chutneys and morning tonics. Modern analyses highlight amla’s antioxidant capacity and its role in supporting overall nutritional status—an important foundation for immune health. A practical use is a teaspoon of amla churna in warm water in the morning, or adding amla pulp to smoothies. For North American sourcing, look for frozen amla pulp or organic amla powder from trusted Indian brands; frozen pulp retains more fresh compounds than heavily processed extracts. Safety: amla is food-like for most adults, but those with gastric sensitivity should start with small amounts because it can increase acidity. Think of amla as a nutrient-rich food that bolsters immune resilience over time rather than a short-term medicine.