5 Benefits Of Amchur And How To Include It In Dishes
Image Credit: Dried Mango Powder (Amchur) | Freepik

Amchur or dry mango powder is one of the most essential spices in Indian cuisine. The acidic, sour, fruity and spicy flavour of unripe mango is the soul of this spice. The recipe for amchur includes sun-drying the unripe mango slices until completely dehydrated and brittle. Then the pieces are ground into a fine powder and stored in an airtight container to use anytime in the recipes.

For several years, medical sciences and Ayurveda have sung the praises of this iconic spice. Along with adding a distinct flavour profile to the recipes, amchur also infuses every dish with numerous nutrients and health benefits.

This common yet uncommon spice is a quintessential ingredient in various Indian regional recipes. From mountains to valleys and coast to coast, this spice is used in a variety of ways to craft legendary dishes like sambhar, Punjabi chole and biryanis. Learn these science-backed health benefits of amchur and include it in your everyday diet.

5 Extraordinary Benefits Of Amchur

1) Has Antioxidant and Anti-Inflammatory Properties

In a study regarding Antioxidant Activity and Volatiles Compounds in Dried Mango Fruits, it was proved that Amchur powder has a wealth of nutrients like vitamins A, C, D, B6, and beta carotenes along with antioxidants and anti-inflammatory properties. These nutrients help in detoxifying the body, support liver health and enhance blood circulation. The antioxidants also improve eye health and reduce the risk of cataracts and macular degeneration. Moreover, this spice is low in calories and carbs which aids weight loss and boosts metabolism.

2) Aids In Digestion

As revealed in an NIH study on In Vitro Gastrointestinal Digestion and Colonic Fermentation of High Dietary Fiber and Antioxidant-Rich Mango, the antioxidants present in amchur aid digestion by stimulating digestive enzymes and alleviating acidity. Its fibre and phenolic compounds help regulate bowel movements and also relieve constipation and flatulence. Regular consumption of amchur in your diet may also enhance your metabolism and gut health. Include it in your curries or detox drinks, there are many ways to savour this spice and improve your digestive system.

3) Enhances Blood Sugar Utilization

In a study conducted by NIH on Mangiferin, it was revealed that dry mango powder contains bioactive compounds that aid in improving the body's utilisation of blood sugar. Type 2 diabetes condition is a result of the body’s inability to utilise regular sugar levels, which causes an elevation in blood sugar.  In the research, it was suggested that Mangiferin in dry mango works as a natural bioactive remedy that can help treat people with diabetes and prevent associated complications as well.

Image Credit: Freepik

4) Promotes Heart Health 

Another major benefit of Mangiferin on the body is that it contributes to heart health by lowering bad cholesterol levels. This reduces the risk of sudden heart attacks and improves overall heart function. Many times, amchur powder is also included in Ayurvedic medicines to work as a remedy for supporting heart health and lowering cardiovascular disease risk. The bioactive compound in dried mango also mitigates inflammation and safeguards heart health.

4) Improves Skin Health

Amchur powder, rich in vitamins A, C, and E, is beneficial for healthy skin. Research on hairless mice suggests that mango extracts found in amchur powder promote collagen formation, delaying signs of ageing. With high antioxidant and vitamin C levels, amchur powder may positively influence skin health. It's advisable to consult a doctor before use. Additionally, as a home remedy, amchur powder acts as an effective acne treatment, exfoliating skin and reducing blemishes while maintaining a youthful appearance.

5) Stops Growth of Cancer Cells

Mangiferin in amchur again works magic against cancer-causing cells. In the same study on mangiferin, it was revealed that the bioactive compound can halt cancer cells from diving further and it kills those rapidly dividing cells in the lung, breast, blood and neuronal cancers. The findings have shown that dry mango powder might help in cancer treatment. However, substituting it with medicines is not advisable and it is always recommended to consult your doctor first before consuming.

These undeniable benefits of amchur make it a magical remedy to treat various ailments and enjoy a healthy lifestyle. You can add it to various dishes like curries, rice and chutneys and also make refreshing spring drinks with it.