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10 Honey Benefits Nutritional Value & Side Effects

Honeybees, despite producing honey, are not sweet themselves. Honey is an all-natural product derived from the nectar of flowers by honeybees (scientifically known as Apis mellifera and part of the Apidae family) and has been highly esteemed as a valuable food product since ancient times. Honey benefits are endless, and it’s the only product that benefits every individual in some or the other way around. As the only insect-based natural product, it holds immense potential in terms of nutrition, benefits and a few side effects on over usage. In addition, it is used in home remedies, beauty products, medicines etc. This article has discussed the benefits of honey along with nutritional facts and side effects in detail.


Honey Benefits: You Must Know

It’s not an unknown fact that honey is highly beneficial for health. Honey is the go-to product for individuals looking to help them shine inside and out. For health, honey benefits are ample, but this is for sure if taken in a healthy portion supplies one with a tonns of benefits. However, spotting raw and pure honey these days is quite a task, but opting for honey brands with no artificial preservatives, flavours, or colour might be a good choice. It aids in weight loss, promotes healthy skin, and more. Below we have enlisted some of the health benefits of honey so that you can consider adding it to your diet and enjoy its benefits.

1. It Might Improve Heart Health

A review suggests that honey may help improve heart health by lowering blood pressure, regulating heartbeat, improving blood fat levels, and guarding healthy cells against damage. In addition, raw honey often contains propolis, resin bees produce from certain plants, which may help enhance cholesterol and triglyceride levels. However, there is currently a lack of long-term human studies on the effects of honey on heart health, and more research is needed to understand its potential benefits fully.

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2. Helps in Wound Healing and Burns

Honey has been a topical treatment for wounds and burns since ancient times, and it remains a common practice today. Based on a review of 26 studies on honey and wound care, it has been determined that it is particularly effective at healing wounds that have become infected after surgery and partial-thickness burns. However, in the case of severe burns or wounds, it is crucial to seek medical attention immediately.

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3. Cough Relief for Children

Coughing is a common issue that children with upper respiratory infections face, impacting their sleep and quality of life and that of their parents. Surprisingly, honey could be an alternative solution, with research suggesting its efficacy as a treatment option. A review of multiple studies on honey and cough in children demonstrated that honey relieves cough symptoms, potentially reducing cough duration. Another review found that it might also enhance the sleep quality of children. Moreover, unlike some cough medicines, honey lacks any side effects. However, it’s important to note that honey should never be given to children below one year of age as it carries a risk of botulism.

4. Boosts Immunity

Honey contains natural sugars that can prevent fatigue during exercise and enhance athletic performance. Its glucose content is rapidly absorbed by the body, providing an immediate energy boost, while its fructose content offers sustained energy as it is slowly absorbed. Additionally, honey is a rich source of antioxidants and antibacterial properties that can boost immunity by eliminating free radicals from the body. Drinking honey water in the morning can also be a cleansing tonic for the body, making it an excellent addition to one’s daily routine.

Also Read: Monofloral Honey – Benefits, Uses & Side Effects

5. Helps in Better Sleep

Honey has been known to have a positive impact on improving sleep patterns. This is because it contains serotonin, a neurotransmitter that can elevate mood. When consumed, serotonin is converted into melatonin, which is responsible for regulating sleep quality and duration. Adding a spoonful of honey to warm milk or a cup of chamomile tea can be a helpful aid in falling asleep faster and achieving a better night’s rest.

6. Supports Weight Loss

Honey is known to offer several benefits, including aiding in weight loss. It is said that drinking warm water with honey can help increase your metabolism, making it an effective anti-cellulite treatment. Research shows that consuming honey helps control your appetite, which can contribute to weight loss. Additionally, consuming honey before bed can stimulate the body to burn more fat during the early hours of sleep. Replacing refined sugar in your diet with honey can also help rebalance the brain signal that triggers a desire for sweet foods.

Also Read:- Dry fruits for weight loss

7. Elevates Skin Quality

Honey offers a range of benefits for the skin due to its potent antioxidant and anti-inflammatory properties. It can effectively remove dead skin cells as a natural exfoliator, leaving your skin smooth and soft. Honey’s ultra-moisturizing properties make it an ideal ingredient for treating dry skin, including patches on the face, knees, elbows, and chapped lips. Honey is a versatile and effective ingredient for maintaining healthy, radiant skin.

8. Encourages Hair Growth

Honey can offer temporary relief to the scalp by effectively treating dandruff. A recent study has revealed that applying honey diluted with 10% warm water to the affected areas and leaving it on for three hours before rinsing can relieve itching and prevent scaling within a week. In addition, honey is a natural agent that can moisturise hair and cleanse the scalp, leaving it smooth and silky without stripping away natural oils. For deep conditioning, mix a teaspoon of honey with olive oil and leave it on your hair for 20 minutes before washing it with shampoo.

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Honey Nutritional Facts

Apart from having a satisfying and pleasing taste, honey offers tons of essential nutrients, which assist in the smooth functioning of the body. From elders to infants, it benefits everyone thanks to honey’s nutritional facts. We mainly see that healthy foods are priced on the higher side. Still, thankfully honey price is not that high and can be purchased without putting a hole in the pocket. We have mentioned honey’s nutritional value to help you understand this natural ingredient better.

The nutritional facts enlisted below are based on 100g of honey per the USDA report.

Dietary fibre0.2g
Vitamin c0.5mg
Total carbohydrate82.4g

Honey Side Effects

While honey is a popular natural sweetener, it’s essential to be mindful of its potential drawbacks. The adverse effects of consuming packaged honey include increased sugar intake, which can lead to various health problems like diabetes and obesity. The side effects of honey might not be dangerous but can lead to some health issues if consumed excessively. Below we have mentioned some side effects of honey to keep in mind.

1. Stomach Concerns and Bloating

One of the primary causes that honey can lead to stomach problems and bloating is that it is a natural source of fructose, a type of sugar that can be challenging for some people to digest. When fructose is not properly absorbed in the small intestine, it can travel to the large intestine, where bacteria ferment it. This fermentation process can produce gas and cause bloating and other digestive symptoms.

2. Raises Blood Sugar Level

Honey, despite its many benefits, is not advisable for individuals with diabetes or those at risk of developing it, especially in large quantities. This is because honey contains high sugar, which can raise blood sugar levels. Additionally, honey lacks fibre, which further contributes to faster absorption of sugar into the bloodstream, heightening the problem.

Also Read:- Sugar Side Effects

3. Might lead to Weight Gain

Many individuals trying to lose weight often consume honey as a part of their diet. However, it is recommended that honey is consumed with warm water or lemon juice to aid in weight loss. Overconsumption of honey, or consuming it without pairing it with water or lemon juice, can result in weight gain and potentially even obesity.

4. Can give way to Allergies

Honey, on the one side, is extremely beneficial for health; on the other, it might degrade your health if consumed inconsiderately. Honey is not appropriate for individuals who are allergic to pollen or celery. The moment they consume it, they start sneezing and coughing. In addition, it might be harmful to those allergic to honey.

5. Causes Teeth Cavity

Honey is likely to be safe for most adults if they include it in their diet in moderation. However, excessive consumption of honey might not be good for your health, including your dental health. It weakens your teeth and rots the enamel of the teeth. In addition, honey also leaves stains on the teeth, which makes the teeth appear yellowish and unpresentable.


Honey is a precious ingredient in the Indian pantry, combining nutrition and health benefits. Being a nutrient dense food, the benefits of honey are surprising; when taken in healthy proportion might elevate your skin health, boost immunity, promote healthy weight loss and more. On the other side, consuming honey in excess amounts can lead to some side effects like stomach problems, tooth decay, allergies etc. Therefore, upgrading and degrading your health is in your hands, as it all depends on the quantity you consume regularly. I hope this article helped to get a better understanding of honey.


Is a spoonful of honey a day good for you?

Honey has powerful antioxidants. Thus, it is good to consume a spoonful of honey regularly. However, do not increase consumption since it does not have essential nutrients.

Does honey have healing properties?

Yes, honey has healing properties. It helps to heal wounds and infections.

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