Honey: Nutrition Facts and Health Benefits

Honey: Nutrition Facts and Health Benefits


Honey is known as a super food which is made by bees.

They collect sugar-rich nectar from flowers to create a flavor of sweetness for this liquid.

Undeniably, honey becomes an important part of culture diet as well as medicinal industry thanks to its precious properties.

The easiness to consume also contributes to  its popularity.

Moreover, honey is a wise choice to replace refined sugar (1).
This article is a collection of nutrition facts and top 10 health benefits of honey.

Also, you will be provided with proper ways to use honey effectively and safely.

Nutrition Facts

Honey - Nutrition Facts

Facts have proved that 64 calories and 17 grams of sugar are included in a tablespoon of honey.

Interestingly, honey contains nearly no fiber, fat and protein.

Also, honey is found to have small amount of vitamins as well as minerals.

It is the abundant source of antioxidants in honey that makes it highly appreciated  in medicine industry.

Phenols, enzymes, flavonoids as well as organic acids are compounds which make contribution to antioxidant power of honey (2).

These substances are associated with health improvement and lower risk of disease.

2 studies in humans have revealed that buckwheat honey consumption  is able to promote the blood’s antioxidant value (3, 4).

Bottom line: Although the amount of vitamins and minerals in honey is quite moderate, this sweet liquid is high in antioxidants – a beneficial factor for health.

Health Benefits of Honey

Following are top 10 health benefits of honey which are constantly proved by scientific evidence.

1. Diabetes

In reality, the benefit of honey on diabetes is still unclear.

On one hand, honey is believed to prevent some threats which stand behind diabetes.

For instance, it leads to the reduction in LDL (the “bad”) cholesterol , triglycerides and inflammatory level.

Also, honey may promote the production of HDL (the “good”) cholesterol (5, 6, 7).

On the other hand, result from some studies has suggested that honey goes together with higher blood sugar levels (8).

Therefore, it is difficult to define honey as “diabetic-friendly” substance.

Bottom line: Honey’s effects on the treatment for diabetes are still under dispute. As a result, diabetic patients should consider carefully before consuming it.

2. Skin

When it comes to the benefits of honey, it is necessary to mention its ability to nourish skin condition.

Beauty from honey is one of the effective beauty tips to help nourish and regenerate facial skin against aging process.

Therefore, “benefits of honey on face” is typical keyword which people usually search for.

Mask for beautiful skin with honey and turmeric can quickly restore wrinkled, burned skin (9).

Moreover, it may gradually give your skin smoother as well as glower appearance thanks to its packing with ultra-moisturizing formula (10).

How to use:

  • Mix a spoon of turmeric powder with a tablespoon of unsweetened honey.
  • Wash your face carefully with warm water.
  • Apply the mixture into your skin.
  • Gently massage your skin in 15 minutes.
  • Rinse off with water.

3. Cough in Children

Honey - Cough in Children

Among certain health benefits of honey, people usually mention its good impact on the treatment of cough in children.

In fact, coughing is a popular issue with upper respiratory system.

Although mainstream medications are usually for cough in children, they may have side effects.

Instead, honey can cure cough in children, which has been strongly supported by result from some studies (11, 12).

In another study, honey brings better outcomes than 2 common cough medications (13).

However, it is necessary to know that honey should never be used in children under 1 year old owing to the danger of botulism (14).

Bottom line: Honey can be an effective  and safe method to treat cough in children over 1 year old.

4. Burn and Wound

Not only can honey beautify the skin, it may have great impacts on healing burn and wound.

Back to the past, Egyptian used honey widely to recover burned and wounded skin.

Nowadays, this habit is still popular.

In 2015, 26 studies were done to explore the connection between honey and wound care (15).

The outcomes were positive and honey was to heal burns as well as wounds which became infected after surgery well.

Plus, honey is also a good solution to diabetic fool ulcers – a serious issue which can result in amputation (16, 17).

It is highly certain that the combination of antibacterial and anti-inflammatory agents in honey contributes to powerful healing effects of honey (18).

In addition, honey is also highly recommended for psoriasis, hemorrhoids and herpes lesions (19, 20, 21).

Bottom line: When it comes to the treatment for burns and wounds, honey can be reliable solution. Also, honey is especially beneficial for the recovery of diabetic foot ulcers.

5. Heart Health

It has been speculated that one of mechanisms behind benefits of honey is its ability to improve heart health.

It is said that honey is linked to a reduced danger of heart disease (22).

This comes from the fact that this sweetened liquid is full of phenols as well as many antioxidant substances.

These elements are responsible for promoting blood flow to the heart, supporting the arteries in the heart dilate.

These activities will inhibit blood clot formation which is responsible for heart attack or heart stroke (22).

Moreover, a study done in rats witnessed honey’s ability to save the heart from oxidative stress (23).

6. Hair

Honey - Hair

The massive health benefits of honey make it ideal for hair condition.

Honey is known as an emollient (24), which means that it is a natural softener.

Therefore, it is a wonderful hair conditioner which can help your hair smoother.

Additionally, antiseptic as well as antibacterial properties in honey can keep scalp clean and remove dandruff (25).

Also, honey can address hair loss- one of the most common concerns when people become older.

Thanks to great amount of antioxidants, honey tends to stimulate hair growth and make the scalp health.

For hair benefits, follow these steps:

  • Take a tablespoon of honey and apply it instantly on your scalp.
  • Wear a shower cap and leave it on 20-30 minutes.
  • Use lukewarm water to wash it off.
  • Do like this at least 2 times each week.

7. Triglycerides

Elevated blood triglycerides are factors which can increase the risk of heart disease.

Furthermore, they play a key role in insulin resistance – the main cause of type 2 diabetes (26).

Fortunately, through outcomes from many studies, honey showed great capability of reducing triglyceride levels (27, 28).

Bottom line: Several studies suggest that honey can effectively help with high level of triglyceride – threat of heart disease as well as type 2 diabetes.

8. Cholesterol

It is urged that an increase in LDL cholesterol level makes contribution to the likelihood of heart disease.

It is a part of atherosclerosis (29)– one of the main cause which can trigger heart stroke.

According to many studies, honey may make improvement in cholesterol levels.

For instance, 55 patients participated in a study and used both table sugar and honey.

According to the outcome, in comparison with sugar, honey led to 5.8 percent decrease in LDL (the “bad” cholesterol” and 3.3 percent increase in HDL (the “good” cholesterol) (30).

Bottom line: Honey tends to leave good effects on cholesterol levels.

9. Blood Pressure

One of the most well-known benefits of honey is to regulate blood pressure.

High blood pressure is among the concerns of many people since it drives to a number of health threats.

And honey may be a good choice to help lower blood pressure thanks to its richness in antioxidants.

In fact, antioxidants can have some impacts on reducing blood pressure (31).

Studies on both rats and humans have supported honey’s capability of lowering blood pressure (32, 33).

10. Performance of Athletes

Honey - Performance of Athletes

There are many studies to demonstrate that honey can serve as an ergogenic which can increase the performance of athletes (34).

Eating honey can help people recover muscle health.

Take Home Message

Honey is much healthier than refined sugar.

However, people should spend time finding for reliable place to buy honey because markets are flooded with low-quality honey.

Raw and unsweetened honey should be used for the sake of our health.

Also, honey is suitable to consume with moderate amount due to the fact that it is quite high in calories as well as sugar.

Disclaim: The effectiveness from using these foods on certain problems and diseases will be depended on the body condition of the applicant.

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