7 Benefits Of Honey, Nutrition, Types, & Precautions To Follow

Raw Honey: An Overview

The purest form of honey is when it is raw, directly from the hive. Worker bees have to drain the nectar from about two million flowers to produce one pound of honey. Unadulterated and unprocessed honey has all of its properties intact. For example, honey is rich in antibacterial and antioxidant properties and is an abundant source of nutrients. These nutrients go directly from the honey into our bloodstream (1).

While the extraction process of honey is the same everywhere, there is a difference in how it is bottled as a final product.

• After filtering it once, some beekeepers bottle the pure honey to remove any beeswax or contaminants like insect pieces. This honey is raw. Raw honey tends to crystalize at low temperatures. It has a more dense nature, is more opaque, and contains some good yeast.

Did you know?

Crystallization is a natural process that occurs in many types of honey over time. It does not indicate spoilage or loss of quality. Some people prefer crystallized honey for its spreadable consistency. To liquefy crystallized honey, you need to gently warm it by placing the jar in warm water not exceeding a temperature of 95°F (35°C).

• Some processors filter raw honey further, removing the yeast and air bubbles left behind by the first round of filtration. This honey has a longer shelf life and is more appealing to the buyer but has lost most of its nutritional value.

In the following section, we discuss the important benefits of honey.

Nutritional Facts About Honey

The following is the nutritional profile of a 21 g serving (1 tablespoon) of raw honey (2).

• Honey is the source of these compounds:

• It has the following minerals:

• It also has trace amounts of copper, selenium, and fluoride, which are all antioxidant minerals.
• Honey also contains trace amounts of fiber (0.042 g).
• Honey has little amounts of folate and vitamins B3, B12, and C.

Trivia

Raw honey is minimally processed and not heated or filtered. This means it retains more of its natural enzymes, which can have potential health benefits.

Honey is a healthy source of these nutrients. Regular intake may offer some important benefits. We discuss the same in the next section.

Benefits Of Honey

1. May Help Reduce Risk Of Cardiovascular Disease

Honey is a source of phenols and flavonoids that are proven antioxidants. Phenols have antioxidant and vasorelaxant properties that may help fight oxidative stress on the heart and blood vessels (3).

Relaxation of blood vessels reduces the pressure on the heart to pump blood (3).

Honey is rich in antioxidants. Research suggests that antioxidant therapy may help reduce the risk of heart damage (3).

2. Honey Can Help Heal Wounds

Honey may accelerate the wound-healing process. This is true for most wounds, including burns. Raw honey has hydrogen peroxide that acts as a natural antibacterial agent. It wards off any bacterial infection and kills any bacteria already present on/in the wound (4).

The flavonoids in honey have anti-inflammatory properties that help heal burns faster and reduce flaring.

3. May Help Reduce Bad Cholesterol

The flavonoids in honey may help prevent the oxidation of bad cholesterol (LDLs). When LDLs are oxidized, they form foam cells that could lead to atherosclerosis (the closing up of blood vessels). Atherosclerosis is one of the major reasons for heart attacks and strokes (5).

More information is needed to further understand how honey works in reducing bad cholesterol levels.

4. May Help Reduce Stroke Risk In Postmenopausal Women

Postmenopausal women are at a higher risk of developing chronic heart disease and stroke. As per a large study, consuming flavonoids may reduce this risk in postmenopausal women (6). While honey was not used in the study, the flavonoids it contains are likely to offer similar benefits. More research in this regard is warranted.

5. Honey May Treat Diabetes

Honey is a sweetener with a relatively low glycemic index. Hence, the release of energy from honey into the bloodstream is slower than that from granulated sugar. As a result, honey could help manage Metabolic Syndrome (MetS), an unfortunate cluster of diseases including obesity, hypertension, dyslipidemia, and diabetes mellitus (7).

Some research suggests that honey may also reduce blood sugar levels and the risks associated with metabolic syndrome (7).

The low GI of honey may help reduce excess weight gain (7).

6. May Reduce Cough And Congestion

The antimicrobial properties of honey act against the infections that may cause cough. One teaspoon of honey ingested directly has been shown to do wonders in treating excessive cough in children. (8) The antioxidant properties of honey may help clear out lung congestions.

7. May Promote Skin Health

Honey also contains some calcium. This nutrient, when coupled with a healthy diet, can help maintain skin health. It also may help fight eczema and aid cell repair (9).

Morgan, a travel blogger, shared her encounter with honey in her blog. She said, “The cystic acne that had been big, sore, red lumps on my neck had gone down and were no longer raised and my skin felt better than it has done in the last six months (i).” Two weeks later, she noted, “The acne is not 100% gone, but it has cleared up remarkably.”

These are the important health benefits of honey. There are three major types of honey to choose from. We discuss this further in the next section.

Types Of Honey: Which Honey Is Best For You

Honey has over 300 types in cultivation. But we have listed the most important of those below.

1. Manuka Honey: This honey is the product of worker bees feeding on the nectar from the Manuka bushes native to New Zealand. It is also called non-peroxide honey because it lacks the hydrogen peroxide commonly found in many honey varieties.

But even without the peroxide, manuka honey has a low pH and a high sugar content and may work against the growth of bacteria (2).

2. Acacia Honey: It has a sweet floral flavor and comes from the black locust tree, a member of the same family as the acacia tree. It is high in fructose and low in glucose and is one of the safer sweeteners people with diabetes can enjoy. It also has an antioxidant compound called chrysin that has been studied to reduce the risk of certain types of cancer (10).

3. Sage Honey: It has a sweet, clover-like taste that is mild. It is produced when bees drain nectar from sage flowers. Although this honey does not contain a lot of fiber, it has been proven to help better digestion. Its prebiotic property increases the production of short-chain fatty acids and the growth of beneficial bacteria in the colon. This reduces fat absorption and may promote one’s overall health (11).

Fun fact

The flavor, color, and aroma of honey vary significantly based on the geographical location and the types of flowers from which bees collect the nectar. For example, lavender honey from France may have a distinct floral aroma, while eucalyptus honey from Australia might have a minty undertone.

Home Remedies With Honey

1. For Better Skin

What you will need

• 2 tablespoons of honey
• ⅓ tablespoon of pure cinnamon powder

Method

1. Mix the honey and cinnamon powder.
2. Apply a thick layer of the mixture to the body.
3. Leave it on for 8 to 10 minutes.
4. Rinse the skin and pat it dry.

This method works wonders for dry skin. It may also provide relief for people with eczema or psoriasis.

Honey may also work as a good hair conditioner (12). Here is how you can use it for the same.

2. For Well-Conditioned, Smooth, And Healthy Hair

What You Will Need

• 2 parts honey
• 1 part olive oil
• A shower cap

Method

1. Start by cleaning and dampening your hair.
2. Mix the honey and olive oil and heat the mixture for about 20 seconds.
3. Allow it to cool a bit (so that it is not too hot). Mix it once again.
4. Apply the mixture starting from the root to the tip. Use your fingertips to massage it into the scalp.
5. Cover your hair with a shower cap.
6. Leave it on for 30 minutes.
7. Gently rinse with a mild shampoo and pat your hair dry.

Using fingertips to massage the scalp increases blood flow to the roots and boosts the absorption of honey and olive oil. Covering your hair ensures that moisture stays intact.

3. As Face Mask

What You Will Need

• 1 tablespoon of raw honey
• 1 teaspoon of yogurt
• A pinch of turmeric powder

Method

1. Start by cleansing your face to maximize the effectiveness of the mask.
2. Mix all the honey, yogurt, and turmeric powder to form a smooth paste.
3. Apply the paste evenly to your face and leave for 15-20 minutes.
4. Gently rinse it off with warm water and pat your face dry with a clean towel.
5. Follow up with a moisturizer to lock in the hydration.

Honey as a face mask is generally suitable for most skin types. It has antimicrobial and anti-inflammatory properties that may help you keep your skin acne-free (13). You can use the mask once or twice a week for soft, glowing skin.

Honey is generally safe for use. But you should still keep a few things in mind while using it. Check them out below.

Precautions While Using Honey

The most important precaution to bear in mind when using honey is pollen allergy. If you notice any allergic reaction, immediately take prophylactic measures and consult your doctor.

Another important precaution is to keep your sugar intake in check. Even if less than granulated sugar, honey still contains glucose. People with diabetes must keep in mind that honey might be harmful if consumed every day.

Frequently Asked Questions

Is honey good for sleep?

Yes. In one study, a mixture of honey and milk was found to help improve sleep quality in people with acute coronary syndrome (14). However, more studies are warranted to understand the benefits of honey in healthy individuals.

What happens if you take honey every morning?

Taking honey on an empty stomach every morning helps prevent stomach discomfort, constipation, and diarrhea (15). It is also believed that it can keep the body free of toxins.

Is drinking hot water with honey harmful?

Yes. The use of honey in any heated form is harmful. Adding honey to water at high temperatures can break down enzymes and produce hydroxymethylfurfural (HMF), which is believed to increase cancer risk.

Discover the surprising health benefits of honey with this informative video. Explore the top 14 health benefits of this golden elixir, which can relieve sore throats and boost energy.

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Tracy TredouxDipION, mBANT, CNHC, AFMCP

   

Tracy is a fully qualified nutritional therapist with 10 years of experience specializing in gut and immune health. She is a Functional Diagnostic Nutrition Practitioner and uses her knowledge to address the root causes of illness rather than merely manage the symptoms. She motivates and supports her clients along their journey to achieve peak health and wellness through personalized dietary...more

Gayathri VijayHealth & Wellness Writer

 

Gayathri is a biotechnology graduate from Vellore Institute of Technology with a keen interest in research-oriented writing, microbiology, genetic engineering, and psychology and cognitive science. She writes about ingredients and their benefits for the human health and aims to demystify science through her articles. Prior to this, she has freelanced with different organizations and wrote articles on mental health and...more

Ravi Teja TadimallaSenior Editor

Ravi Teja Tadimalla is a senior editor and a published author. He has been in the digital media field for over eight years. He graduated from SRM University, Chennai, and has a Professional Certificate in Food, Nutrition & Research from Wageningen University. He has written over 300 articles about ingredients and their benefits for the skin, hair, and health. He...more

Moksha GandhiHealth & Wellness Writer

Moksha is a health and wellness writer and a certified diet and nutrition coach. Her passion for science and writing has helped her excel in crafting evidence-based articles. Her previous experience in writing science-based research papers ensures that her articles are grounded in research and provide practical tips that are reader-focused. Moksha graduated from Mumbai University and was a key...more