Since ancient times, honey has been used as both a food and a medicine.
It’s very high in beneficial plant compounds and offers several health benefits.
Honey is particularly healthy when used instead of refined sugar, which is 100% empty calories.
Honey contains a number of antioxidants, including phenolic compounds like flavonoids.
Here are the top 10 health benefits of honey that are supported by science.

1. Honey Contains Some Nutrients
Honey is a sweet, thick liquid made by honeybees.
The bees swarm their environment and collect the sugar-rich nectar of flowers.
Then inside the beehive, they repeatedly consume, digest and regurgitate (“vomit”) the nectar.
The end product is honey, a liquid that is supposed to serve as stored food for the bees. The smell, colour and taste depending on the types of flowers the bees visit.
Nutritionally, 1 tablespoon of honey (21 grams) contains 64 calories and 17 grams of sugar, including fructose, glucose, maltose and sucrose.
It contains virtually no fibre, fat or protein.

2. High-Quality Honey Is Rich in Antioxidants
High-quality honey contains many important antioxidants. These include phenols, enzymes and compounds like flavonoids and organic acids.
Scientists believe that it is the combination of these compounds that gives honey its antioxidant power.
Antioxidants present in honey have been linked to reduced risk of heart attacks, strokes and some types of cancer. They may also promote eye health.
Honey contains a number of antioxidants, including phenolic compounds like flavonoids.

4. The Antioxidants in It Can Help Lower Blood Pressure
Blood pressure is an important risk factor for heart disease, and honey may help lower it.
This is because it contains antioxidant compounds that have been linked to blood pressure lowering effects.
Eating honey may lead to modest reductions in blood pressure, which is an important risk factor for heart disease.

5. Honey Also Helps Improve Cholesterol
Having high LDL cholesterol levels is an important risk factor for heart disease.
It plays a major role in atherosclerosis, the fatty buildup in the arteries that can lead to heart attacks and strokes.
Interestingly, several studies have shown that honey can improve your cholesterol levels.

6. Honey Can Lower Triglycerides
Elevated blood triglycerides are another major risk factor for heart disease.
They are also a key sign of insulin resistance, a major driver of type 2 diabetes.
Triglyceride levels tend to increase on a diet that is high in sugar and refined carbs.

7. The Antioxidants in It Are Linked to Other Beneficial Effects on Heart Health
Again, honey is a rich source of phenols and other antioxidant compounds. Many of these have been linked to a reduced risk of heart disease.
They may help the arteries in the heart dilate, increasing blood flow to the heart. They may also help prevent the formation of blood clots, which can lead to heart attacks and strokes.

8. Honey Promotes Burn and Wound Healing
Applying honey to the skin has been used to heal wounds and burns since ancient Egypt, and is still being used today.
It is also an effective treatment for diabetic foot ulcers, which are very serious complications and can lead to amputation.
Researchers believe that its healing powers come from its antibacterial and anti-inflammatory effects, as well as its ability to nourish the surrounding tissue.
What’s more, it can help treat other skin conditions, including psoriasis, haemorrhoids and herpes lesions.
When applied to the skin, honey can be part of an effective treatment plan for burns, wounds and many other skin conditions. It is particularly effective for diabetic foot ulcers.

9. Honey Can Help Suppress Coughs in Children
Coughing is a common problem for children with upper respiratory infections.
It can affect sleep and quality of life, for both the children and their parents.
Honey reduces cough symptoms and improved sleep even more than cough medicine.
Nevertheless, it should never be given to children under 1 year of age, due to the risk for botulism.

10. It’s Delicious, But Still High in Calories
Honey is a delicious, healthier alternative to sugar.
Make sure to choose a high-quality brand, because some of the lower-quality ones may be adulterated with syrup.
Keep in mind that it should only be consumed in moderation, as it is still high in calories and sugar.
The benefits of honey are most pronounced when it is replacing another unhealthier sweetener.
At the end of the day, honey is simply a “less bad” sweetener than sugar and high-fructose corn syrup.

11. Antibacterial and Antifungal Properties
Raw honey can kill unwanted bacteria and fungus. It naturally contains hydrogen peroxide, an antiseptic. Several hospitals in Europe have used Manuka honey to fight methicillin-resistant Staphylococcus aureus (MRSA), a type of staph bacterial infection that’s become resistant to antibiotics. The effectiveness of honey as an antibacterial or antifungal depends on the type of honey.

12. Filled with Phytonutrients
Phytonutrients are compounds found in plants that help protect the plant from harm. For example, some may keep insects away or shield the plant from harsh UV radiation.
Phytonutrients provide both antioxidant and anti-inflammatory benefits, which help you maintain good health. Because honey is made from plants, it also has phytonutrients. These valuable nutrients are unique to raw honey and disappear when honey is heavily processed.

13. Help for Digestive Issues
Honey is sometimes used to treat digestive issues such as diarrhoea, though there isn’t much research to show that it works. However, it’s proven to be effective as a treatment for Helicobacter pylori (H. pylori), a common cause of peptic ulcers. (Peptic ulcers occur in the stomach or digestive system.) Taking 1-2 teaspoons on an empty stomach is said to soothe pain and help with the healing process.

14. Soothe a Sore Throat
Have a cold? Try a spoonful of honey. Honey is an old sore throat remedy. Try adding it to hot tea with lemon. It also works as a cough suppressant.
Honey naturally contains nutrients and enzymes that have a variety of health benefits and medical uses. Perhaps that’s why it has been used as a folk remedy throughout history. Today, honey is still a popular food and is even used in some hospitals as a medical treatment for wounds. However, these health benefits are specific to unpasteurized honey.
Manufacturers process most of the honey you find in grocery stores. Heating the honey helps improve the colour and texture, and removes any unwanted crystallization. Many of the beneficial antioxidants and bacteria are also removed or destroyed in the process.
So, include Honey in your diet & achieve good health.

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Dietitian Vinita Jaiswal
Weight Loss & Wellness Consultant
[email protected]
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