Honey: Its Nutrition and Health Benefits

Honey is one of nature’s finest sweeteners used in various recipes by all cultures worldwide. This article is about the nutritional value and health benefits of Honey. The amount of health benefits honey possess is endless. It is also used as a sweetener and an energy source. The primary use of Honey is as a food product. However, now it is also widely used in the cosmetic industry. Honey can be taken in pure form or combined with cereals, juices, and desserts for nutritional purposes.

How is Honey Made?

Honeybees do the job of producing Honey. The collector honeybees collect the sweet flower nectar from flowers of different trees and bring it back to their hives. After reaching the hive, the collector bees hand over the liquid nectar to the working bees. The worker bees then convert this liquid into a thick creamy material that is stored in the honeycomb. The honeycomb itself is made up of hexagonal cells that are surrounded by thick wax. After pouring the newly made thick creamy Honey into the honeycomb cells, the worker bees further concentrate it by fanning with their wings. The fanning causes moisture evaporation from the Honey, making it thicker, stickier, and doesn’t let it spoil. After filling the honeycomb, its walls are further strengthened by adding more wax.

The honeybee keepers extract the Honey from the honeycomb. Some of them melt the honeycomb and then separate the Honey from the wax of the comb. Others extract the Honey with more care and preserve the wax of the comb for later use. This way, the raw form of Honey is extracted. Most of the sellers sell it in this raw form. However, some companies further distillate it to remove any pollens or other naturally occurring substances.

Nutritional Value of Honey

Honey is mainly composed of carbohydrates. Carbohydrates constitute more than seventy percent of the total content of Honey. Honey contains a significant number of calories. A detailed description of the nutritional constituents of the Honey is in the following section.

1) Carbohydrates

The carbohydrate content of the Honey is composed of only sugars; it does not contain fibers. The sugars that are particularly rich in Honey are glucose and fructose. The glycaemic index of Honey varies slightly according to its type. However, the average glycaemic index of Honey is around 58. This glycaemic index is less than the glycaemic index of table sugar, which is 65. The glycaemic load of the Honey is 12. What this means is that – the amount by which the blood sugar rises after ingesting Honey is significantly lower than with sugar, making it an excellent and healthy sweetener.

2) Fats

Honey does not contain any lipids. The concentration of fats is zero in Honey literally, which is a significant health benefit of Honey.

3) Proteins

The protein content of Honey is very low. The protein content of Honey may vary slightly according to the product type. However, on average, Honey contains only 0.4 percent proteins. This protein concentration is too low to contribute to your daily protein needs significantly.

4) Vitamins and Minerals

Honey also contains some amount of vitamins and minerals. Among vitamins, vitamin B12 is one of the vital vitamins present in Honey. The minerals present in Honey include calcium, iron, copper, and zinc. The vitamin and minerals present in Honey are derived from the plants and soil by honeybees. Different varieties of Honey may have different concentrations of vitamins and minerals in them. Usually, a darker color of Honey is considered an indication of more beneficial vitamins and minerals.

Health Benefits of Honey

It may sound like a myth that Honey has significant health benefits. But it is a fact that various varieties of Honey have practically demonstrated intriguing health benefits. A detailed description of the different health benefits of Honey is in the following section.

1) Cough Suppression

Research studies indicate that intake of Honey reduces cough. A detailed review of six different research studies shows that the cough suppressing effect of Honey is as strong as that of dextromethorphan (a potent cough suppressant used medically). Some studies show that Honey has a prolonged cough suppressing impact compared to albuterol and salbutamol. Though there was no research supporting the cough suppressing effect of Honey, it has been used for this purpose for a long time.

2) Skin and Hair related benefits of Honey

Honey is known to contain some healing components, due to which it is frequently used in cosmetic products. It has some anti-oxidant and antiseptic properties, which help in reducing skin and hair damage. Honey also has a softening and conditioning effect on the skin and hair. Honey helps in maintaining the moisture of skin and health. Hence, it is used in various products such as lip balms, lotions, and shampoos.

One may directly apply Honey on lips or skin to get rid of dryness. The topical application of Honey can also be beneficial for the treatment of acne. A diluted form of Honey can be used to rinse the hair. The ideal way to dilute the Honey for rinsing the hair is to mix a spoon of pure Honey in 3-4 cups of warm water. Honey-rinsing the hair will make it smoother and shinier.

3) Control of Blood Cholesterol and Triglyceride Level

Control of blood cholesterol levels is essential for a healthy life. An increase in blood cholesterol levels leads to atherosclerosis and subsequent outcomes. Many studies have shown that intake of Honey may reduce the level of bad cholesterol, i.e., LDL cholesterol, while raising the level of good cholesterol, i.e., HDL cholesterol, at the same time.

The raw form of cholesterol has also been shown to decrease triglyceride levels in the body. The increase of triglyceride levels occurs mainly due to the intake of refined carbohydrates. Replacing the refined sugar intake with raw honey decrease this risk of raising the triglyceride level in the body.

5) Helps in healing of Burns and Wounds

One of the most beneficial components of Honey is propolis. The propolis itself contains several things in it. It has 50 percent resins, 30 percent wax, 10 percent essential oils, 5 percent pollens, and some quantity of other organic compounds. These components of propolis entitle two activities to Honey that helps in the healing of wounds and burns. First, they reduce the free radical-mediated tissue injury. Second, they increase the synthesis and assembly of collagen in the body. The wound healing benefit of Honey is boosted when it is directly applied at the wound site. The topical application of Honey can also be beneficial for the healing of diabetic ulcers.

6) Reduced Risk of Heart Disease

The intake of Honey can also reduce the risk of cardiovascular diseases. As said above, the intake of Honey helps in controlling blood cholesterol and triglyceride level. Better control of cholesterol reduces the risk of atherosclerosis and subsequent blockage of the coronary vessels. Additionally, Honey has some anti-oxidant compounds. These anti-oxidants reduce the inflammatory snd free radical injury of the cardiac tissue.

7) Anti-bacterial and Antifungal Action

Honey is among the natural products that have antimicrobial properties and protects against many bacterial and fungal infections. The presence of hydrogen peroxide, glucose oxidase, and a lower ph entitles these antimicrobial properties to Honey. Besides killing the microbes, the unique chemical composition of Honey can also prevent the growth of many yeast and bacteria. Research studies have demonstrated the anti-bacterial action of Honey against E.coli, staphylococcus aureus, and helicobacter pylori.

8) Promotes Gastrointestinal Regularity

Taking a small quantity of Honey in routine increases the functional regularity of Honey. Honey has an anti-inflammatory action which makes it useful in inflammatory bowel disease. The intake of Honey also fastens the recovery from diarrhea. Taking some Honey on an empty stomach can help in the healing of stomach ulcers. Some studies show that Honey can treat viral diarrhea faster than the traditionally used antiviral drugs. The antimicrobial property of the Honey also protects against many gastrointestinal infections that subsequently lead to diarrhea.

9) Supports Reproductive Health

A specific type of Honey, “royal jelly,” has numerous beneficial effects on the female reproductive system. The intake of royal jelly has been shown to reduce the risk of premenstrual syndrome and symptoms of menopause. The anti-oxidant property of royal jelly is essential for protecting ovaries against free radical oxidative damage that occurs with aging. In some research studies on animals, royal jelly has increased sperm mobility and quality in animals. However, there is a need for more research to prove its effect on human sperm.

Besides the above-described benefits of Honey, it can also be beneficial for preventing cancer and brain damage mediated by oxidative damage.

The Takeaway Message:   

Honey is among the few natural products that have intriguing health benefits. The beekeepers collect the Honey from the honeycomb and provide it in raw and pasteurized form. The main nutritional constituent of Honey is carbohydrates. It also contains a small quantity of proteins, vitamins, and minerals. Honey has anti-oxidant properties, which make it particularly useful for health.

There are various health-related benefits of Honey. The intake of Honey helps control cough. The anti-oxidant and other properties of honey help protect the skin, making it useful for cosmetic purposes. The intake of Honey also helps in controlling blood cholesterol which subsequently reduces the risk of cardiovascular diseases. Honey also has antimicrobial properties and helps in the regular functioning of the gastrointestinal system. Besides these benefits, royal jelly, a type of Honey, has been shown to improve the health of the female reproductive system.