Honey is consumed widely all across the world. It is known for its unique flavor and sweetness.
Honey is made by bees that take up nectar and sugary secretions from plants and by the process of regurgitation, they store honey into the honeycombs.
Honey contains glucose and fructose which give it a sweet taste. There are several types of honey available in the market.
Raw honey is obtained directly from the beehive. It is safe to consume. Raw honey is considered more nutritious and beneficial as compared to pasteurized honey.
Pasteurized honey goes through multiple levels of processing to make it fit for being preserved for a longer time.
Besides its unique flavor, distinct color, and sweet taste, honey can provide you with several health benefits.
It is a great source of antioxidants, it may have antibacterial properties, can promote weight loss, and is highly nutritious.
Top 10 Benefits of Honey
The following are some of the essential benefits of honey that we must know-
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Rich Source Of Antioxidants
Honey is a good source of antioxidants that may help[1] neutralize oxygen-free radicals which will reduce the oxidative stress on your body.
High oxidative stress may lead[2] to serious problems like cancer. It may also result in heart problems, premature aging, and type 2 diabetes.
Antioxidant properties of honey might improve[3] immune response, prevent premature aging, and cancer can help your body fight against infectious diseases, and might also protect your heart.
Flavonoids, carotenoid derivatives, phenolic compounds, enzymes, ascorbic acid, and amino acids are all antioxidant compounds found in honey.
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Home Remedy For Cough
Cough is a common problem that may arise due to weather changes or respiratory infections.
Honey is traditionally used as a home remedy for cough and has antimicrobial properties.
This could make it capable of soothing the throat and fighting the infection that is causing the cough.
Proper rest and sleep are essential[4] for the body to improve immunity.
Consuming honey improves sleep quality and could further help your body fight against infection.
Generally, one to two spoons of honey is enough to help you gain relief from the symptoms of cough.
Honey is found to be effective[5] for children suffering from cough. It might reduce the frequency of developing coughs in children.
However, it should be kept in mind that children less than one year of age should avoid honey at all.
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Healing Properties
Honey has also been used as a natural remedy to heal wounds and burns.
The antibacterial and antiseptic properties of honey can prevent[6] the growth of bacteria in the infected region.
Honey can be used as a wound dressing to promote improved and faster healing.
Honey has antifungal and antioxidant properties along with anti-inflammatory properties which may help[7] you avoid or reduce pain and swelling in the affected area.
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May Promote Weight Loss
Honey is sweet. When you are aiming for weight loss, it is advisable to avoid sugars.
However, honey is excluded from the list of sweet eatables which can harm your body. Honey gets its sweet taste from the presence of fructose and glucose.
Consuming honey can improve[8] your metabolism which can help you to lose weight faster.
Honey could easily be mixed with warm water along with some lemon and drink on empty stomach in the morning to obtain maximum benefits.
It should be kept in mind that honey should be consumed in limited amounts. Usually, 1-2 tablespoons are enough.
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Good For Skin Health
Out of its several benefits, honey is popular for its moisturizing abilities.
It is an incredible moisturizer that may prove beneficial for cracked lips and even ankles in winters.
It absorbs the moisture from the air and transfers it to the layers of skin which keeps your skin moisturized for a longer duration of time.
It is especially good for people with dry skin. Honey is a natural antiseptic which makes it capable of curing any kind of bruises or cuts.
It also helps to clean the impurities present in the pores of your skin and provides you with a clean face.
Honey may support[9] the skin against pathogen infection and may also keep the skin juvenile.
Honey is a powerful source of antioxidants that could remove toxins from your body which in turn can promote better skin quality.
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May Treat Hair Problems
Honey not only acts as a good moisturizer for your skin but is also good for hair. It is found to be effective in preventing dandruff.
To avoid dandruff, you must keep your scalp clean. Shampoos and other hair care products contain a lot of chemicals that can damage your hair.
Honey can naturally protect your scalp and hair. It is effective for dry hair because of its moisturizing abilities.
It may help you to cleanse your scalp and smoothen your hair naturally.
Moreover, honey could aid[10] in treating hair loss from seborrheic dermatitis and skin issues on the scalp.
It may also provide relief from an itchy scalp. Applying honey to hair has shown positive results in preventing hair loss.
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Diverse In Its Nutrient Contents
In addition to the above health benefits, honey is also diverse in its nutrient contents.
A tablespoon of honey contains[11] various vitamins, minerals, and nutrients including –
- Carbohydrates
- Riboflavin
- Copper
- Niacin
- Calcium
- Magnesium
- Manganese
- Potassium
- Phosphorus
- Zinc
Honey does not contain any amounts of fats which makes it a good choice for people aiming to lose weight.
However, it is to be noted that the nutrient contents of honey may vary as per the different varieties of pollen and nectar from which it was made by the honeybees.
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Natural Energy Booster
Honey has glucose in it which directly gets absorbed into the body and elevates your energy levels.
Since it has natural sugars, it is absorbed directly into the bloodstream and provides energy.
Honey is regarded as one of the best things to consume if you are someone who regularly workouts or performs endurance exercises.
It may even improve[12] the intensity of your workout as it prevents fatigue which in turn can improve athletic performance.
In addition to this, despite its sweet taste, it does not allow blood sugar levels to rise if consumed in moderate amounts.
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Improves Sleep And Relieves Stress
Honey can prove effective to improve sleep and relieve stress. Honey enables the release of serotonin into the body.
Serotonin is a key hormone responsible for managing moods and sleep as well. This may elevate your mood and relieve stress.
Serotonin further enables the release of a hormone called melatonin which is responsible for regulating the quality of sleep i.e., the length and duration of sleep.
The sugar in honey increases[13] the levels of insulin slightly which may enable tryptophan, responsible for the release of serotonin and melatonin, to enter the brain more easily.
Combining honey with milk may be a good option to get your sleep cycles on track.
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May Improve Heart Health
Honey may improve[14] heart health. Honey can increase the levels of good cholesterol and reduce bad cholesterol levels.
Accumulation of cholesterol in arteries leads[15] to high blood pressure and may cause serious problems like heart failure and cardiac arrest.
The antioxidants present in honey may help[16] maintain heart health by lowering the oxidation stress in your body.
The Essence
Honey can provide multiple benefits like controlling blood sugar levels.
It could prevent diarrhea, improve brain health, may control eczema, and can prevent sinus diseases.
It should be kept in mind that honey should be consumed in limited amounts as it contains sugars, although natural sugars if consumed in excess, may lead to rising in blood sugar levels.
Honey could also be a good replacement for sugar and could be added to your daily diet as well, because of its versatile properties.
You can either have it in the morning with warm water or during the night before going to bed.
It may give you a sound sleep and promote healthy weight loss. It can be incredibly good for healing wounds, bruises, and your skin as well.
The anti-bacterial, anti-fungal, antioxidant, and natural antiseptic properties may keep you safe from various diseases.
References/Sources
Working4Health prefers using primary and verified references. We have strict sourcing guidelines and our primary references include peer-reviewed research, academic, and medical institution studies.
- Sarfraz Ahmed, Siti Amrah Sulaiman, Atif Amin Baig, et al. Honey as a Potential Natural Antioxidant Medicine: An Insight into Its Molecular Mechanisms of Action. Oxid Med Cell Longev. 2018; 2018: 8367846. Published online 2018 Jan 18. doi: 10.1155/2018/8367846
- Ilaria Liguori, Gennaro Russo, Francesco Curcio, et al. Oxidative stress, aging, and diseases. Clin Interv Aging. 2018; 13: 757–772. Published online 2018 Apr 26. doi: 10.2147/CIA.S158513
- Khandkar Shaharina Hossain, Md. Golzar Hossain, Akhi Moni, et al. Prospects of honey in fighting against COVID-19: pharmacological insights and therapeutic promises. Heliyon. 2020 Dec; 6(12): e05798. Published online 2020 Dec 21. doi: 10.1016/j.heliyon.2020.e05798
- Luciana Besedovsky, Tanja Lange, and Monika Haack. The Sleep-Immune Crosstalk in Health and Disease. Physiol Rev. 2019 Jul 1; 99(3): 1325–1380. Published online 2019 Mar 27. doi: 10.1152/physrev.00010.2018
- María Pía Nitsche , Mónica Carreño. Is honey an effective treatment for acute cough in children? Review. Medwave. 2016 May 30;16 Suppl 2:e6454. doi: 10.5867/medwave.2016.6454. Available from https://pubmed.ncbi.nlm.nih.gov/27280298/
- Manisha Deb Mandal and Shyamapada Mandal. Honey: its medicinal property and antibacterial activity. Asian Pac J Trop Biomed. 2011 Apr; 1(2): 154–160. doi: 10.1016/S2221-1691(11)60016-6
- Hanaa Tashkandi. Honey in wound healing: An updated review. Open Life Sci. 2021; 16(1): 1091–1100. Published online 2021 Oct 6. doi: 10.1515/biol-2021-0084Nur Zuliani Ramli, Kok-Yong Chin, Khairul Anwar Zarkasi, et al. A Review on the Protective Effects of Honey against Metabolic Syndrome. Nutrients. 2018 Aug; 10(8): 1009. Published online 2018 Aug 2. doi: 10.3390/nu10081009
- Nur Zuliani Ramli, Kok-Yong Chin, Khairul Anwar Zarkasi, et al. A Review on the Protective Effects of Honey against Metabolic Syndrome. Nutrients. 2018 Aug; 10(8): 1009. Published online 2018 Aug 2. doi: 10.3390/nu10081009
- Bruno Burlando , Laura Cornara. Honey in dermatology and skin care: a review. Review. J Cosmet Dermatol. 2013 Dec;12(4):306-13. doi: 10.1111/jocd.12058. Available from https://pubmed.ncbi.nlm.nih.gov/24305429/
- N S Al-Waili. Therapeutic and prophylactic effects of crude honey on chronic seborrheic dermatitis and dandruff. Eur J Med Res. 2001 Jul 30;6(7):306-8. Available from https://pubmed.ncbi.nlm.nih.gov/11485891/
- Abdulwahid Ajibola, Joseph P Chamunorwa, and Kennedy H Erlwanger. Nutraceutical values of natural honey and its contribution to human health and wealth. Nutr Metab (Lond). 2012; 9: 61. Published online 2012 Jun 20. doi: 10.1186/1743-7075-9-61
- Amira Mohammed Ali, Esraa Mohammed Ali, Alaaeldin Abou Mousa, et al. Bee honey and exercise for improving physical performance, reducing fatigue, and promoting an active lifestyle during COVID-19. Sports Med Health Sci. 2021 Sep; 3(3): 177–180. Published online 2021 Jun 25. doi: 10.1016/j.smhs.2021.06.002
- Cristine Vanz Borges, Aline Nunes , Vladimir Eliodoro Costa, et al. Tryptophan and Biogenic Amines in the Differentiation and Quality of Honey. Int J Tryptophan Res. 2022 May 26;15:11786469221102098. doi: 10.1177/11786469221102098. eCollection 2022. Available from https://pubmed.ncbi.nlm.nih.gov/35656455/
- Ruszymah Bt Hj Idrus , Nur Qisya Afifah Veronica Sainik , Abid Nordin, et al. Cardioprotective Effects of Honey and Its Constituent: An Evidence-Based Review of Laboratory Studies and Clinical Trials. Review. Int J Environ Res Public Health. 2020 May 21;17(10):3613.doi: 10.3390/ijerph17103613. Available from https://pubmed.ncbi.nlm.nih.gov/32455701/
- High Blood Cholesterol. What you need to know. Available from https://www.nhlbi.nih.gov/files/docs/public/heart/wyntk.pdf
- Huong Thi Lan Nguyen, Naksit Panyoyai, Stefan Kasapis, et al. Honey and Its Role in Relieving Multiple Facets of Atherosclerosis. Nutrients. 2019 Jan; 11(1): 167. Published online 2019 Jan 14. doi: 10.3390/nu11010167
- About the Author
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Alisha Matthew has been a practicing nutritionist since 2016. She holds a master’s degree in nutrition from the University of IOWA. She is a staunch believer in improving the human health index by educating people about nutrition and the importance of nutrition in leading a healthy and happy life. Her long-term goal is to keep educating people on general health and keep herself updated with the latest trends in the field of health.