Health benefits of honey: why you should include it in your diet.
Honey is a natural, golden sweetener produced by bees from the nectar of flowers. Sweet in taste and provides the body with multiple health benefits. Versatile in nature, honey has been used for centuries as a food, a natural medicine, and an essential traditional remedy across cultures. More than its use honey is also valued for its long shelf life and purity. It fits seamlessly into everyday cooking and holistic health practices. Honey is an alternative for refined sugar and provides the body with immense benefits like it boosts immunity and is packed with anti-oxidants, enzymes and essential nutrients. Combining natural sweetness with beneficial properties, honey continues to be valued as both a nourishing food and a symbol of natural goodness.
What makes honey so nutritious?
Honey’s nutritional value comes from its natural plant compounds, several antioxidants like vitamins, minerals, and has anti-bacterial properties. It also has anti-inflammatory properties, which helps the body in the natural healing process. Honey is a more natural sweetener as compared to refined sugar, moreover is less inflammatory. The antioxidants also help protect the body from oxidative stress and cell damage. It also benefits the body as it contains natural sugars like glucose and fructose. In addition, the enzymes help improve digestive health and promote metabolic activity. The anti-bacterial properties can help fight harmful microbes and provides the body with vitamin C, iron, calcium and magnesium.
Top health benefits of honey
Honey boosts immunity due to its anti-bacterial properties by protecting the body from free radical damage and it supports overall health. Honey also heals cough and sore throat as it is also combined in several ayurvedic medicines, providing natural relief from irritation and dryness. Studies state that honey is more effective as compared to diphenhydramine in healing cough and sore throats. Additionally, it also improves cardiovascular health by improving cholesterol and blood circulation. Honey provides the body with instant energy without refined sugar as it contains glucose and fructose. Moreover, Honey is also a better and more natural alternative as compared to refined sugar when consumed in appropriate amount. It improves digestion as it acts as a natural pre-biotic and provides the gut with good bacteria, supports the release of melatonin leading to better sleep quality, heals wounds faster by speeding up skin repair and reduce infection risk if applied onto the skin. A study also states that applying honey externally can help a wound heal more faster reducing the chance of a surgery. Honey can also be easily added to ones diet due to its nature, it can provide the body with several benefits but it should be consumed in moderation as over-consumption can lead to weight gain or increased risk of type 2 diabetes.
Boosts Immunity
Honey can help in boosting ones immunity by reinforcing the the body’s natural defences. It is extremely rich in antioxidants which help in combating harmful microbes and reduce oxidative stress. Its anti-bacterial properties destroys the growth of harmful bacteria and germs. Honey also acts as a pre-biotic and improves digestive health leading to a better immune system. It also cures the body faster from any infections or wounds due to its anti-inflammatory properties. Faster recovery occurs as honey supplies natural sugars that deliver an instant energy boost to the body. When consumed regularly and in moderation, honey can play an effective role in boosting immunity and supporting overall health naturally.
Helps digestion
Honey encourages the growth of good bacteria in the digestive system. It aids the digestive system and provides the body with natural enzymes which helps breakdown food and ensure smooth digestion. The anti-inflammatory properties of honey help in soothing the stomach, avoiding any irritation in the stomach. Honey may also help balance the PH level of the stomach acids leading to improved digestion. It enhances the the body’s ability to absorb nutrients, the anti-bacterial properties also help in smoother digestion. Overall, if honey is consumed in proper quantity it can help in enhancing nutrient uptake and ensure better digestion.
Natural Energy source
Honey is rich in natural sugars like glucose and fructose, which provides the body with instant energy. Glucose enters the bloodstream rapidly, delivering immediate energy boost. It aids in metabolic activity and help in energy release faster. Unlike other refined sugars, honey also provides the body with several other plant compounds and fuels the body for everyday activities. The enzymes and trace nutrients found in honey quickly convert the sugars into energy. The absorption of glucose takes place faster, whereas fructose is absorbed over a period of time leading to increased energy throughout the day. It also avoids sudden crashes and gives a boosts in ones day to day activities.
Is honey good for weight loss?
Honey is an alternative of refined sugar, which can help in weight loss as fewer calories are consumed. It also boosts metabolism, as honey contains several enzymes which can positively influence metabolic processes. It aids in converting carbohydrates into simple sugars, providing a quick and efficient fuel source for daily activities. Better metabolism activity ensures that the energy is properly utilized and not stored as fat. The maintaining of the energy levels may also avoid sudden hunger spikes and unnecessary snacking. Due to honey’s natural sweetness, it can help control cravings, leading to fewer calories being consumed. Honey also improves the digestive health and additionally also help in better nutrient absorption. Better digestion can support weight management. Providing natural energy, honey can enhance workout performance and calorie burn.
Best ways to consume honey daily
Honey is versatile in nature, as it is used in medicines, a remedy and as a food. Proper consumption of honey may allow one to reap its benefits. Following are some ways to include honey into your daily diet:
1) Honey with warm-water
Consuming honey with warm water in the morning may support better metabolic health and may improve digestion.
2) During evening tea
Replacing refined sugar with honey may lead to lesser cravings and will avoid sudden hunger strikes. Consumption of natural sugars may also help one provide energy in daily tasks.
3) Incorporating honey in yogurts and smoothies
Honey can be added to yogurt and smoothies for flavour and energy. Providing instant and avoiding unnecessary consumption of unhealthy snacks.
4) Consuming honey as pre-workout
Consuming honey as a pre-workout may provide one with instant energy leading to better workouts. It helps one charge before workouts and helps one burn more calories and get in shape. Taking honey as pre-workout would also help in weight management.
Side effects and precautions
Overconsumption of anything can lead to several side effects. Consuming honey moderately can help reap its benefits, however overconsumption of it can lead to weight gain. Consuming excessive honey can lead to more sugar in the body, leading to an increase in the blood sugar levels, moreover increasing the risk of diabetes and other health issues. Excess intake might also cause cavities if oral hygiene is not maintained. In addition, It can also lead to indigestion and diarrhea in certain individuals. However, some precautions can be taken in order to avoid these harmful side effects. Infants should not consume honey due to the risk of botulism. Moderation is the key, Consuming honey in moderate amounts can provide the body with myriads of benefits. Using pure honey instead of preservatives or refined honey. Honey should be made part of the daily balanced diet, it should be combined in different forms. To conclude, by taking proper precautions and consuming honey in moderation allows one to enjoy its benefits without any side-effects. By using it wisely, honey can boosts immunity, improve digestive health, provide natural energy and promote overall wellness, contributing positively into ones diet.
Author: Sidra Patel
Nutritionist & Lifestyle Consultant
Founder: Eating Smart with Sidra Patel
www.eatingsmart.in
