Honey 101 + Health Benefits
It’s a cloudy Wednesday afternoon and you’re looking for something simple to brighten your spirits. You decide to brew a cup of your favorite Wild Chrysanthemum tea and eat a couple, or several, (we won't tell anyone) cookies. You open your cupboard looking for something to subtly sweeten your cuppa. Reaching for the honey, it suddenly hits you. “Is this even healthy?” you wonder, contemplating your sugar consumption as you think about the cookies.
Pouring in your usual steeping spoonful, you decide you’ll do your research and worry about this later.
"What is honey," you ask Google, laughing. Sometimes it really is the things in our daily ritual we know the least about. Of course, you already know the basics. It's the sweet, viscous substance produced by honeybees from the nectar of flowers. Honey is made when bees collect nectar and bring it back to their hive, where they process it by adding enzymes and evaporating much of the water content, transforming it into honey. It’s a natural sweetener with a variety of flavors and colors depending on the flowers visited by the bees. Besides being used as a food sweetener, honey has been valued for its health benefits and uses in traditional medicine for centuries.
But is it healthy?
Honey is primarily composed of sugars, with the main components being fructose and glucose. Here’s a more detailed breakdown of its composition:
- Sugars: About 80% of honey is sugar, mainly fructose (about 38%) and glucose (about 31%).
- Water: Honey contains about 17-20% water, which is reduced during the honey-making process to achieve its thick consistency.
- Other Carbohydrates: Honey also contains smaller amounts of other sugars, such as maltose and sucrose.
- Vitamins and Minerals: It contains trace amounts of vitamins (like B vitamins) and minerals (such as calcium, iron, magnesium, and potassium), although these are present in relatively small quantities.
- Acids: Honey has a slightly acidic pH due to organic acids like gluconic acid, which helps with its preservation.
- Enzymes: Bees add enzymes to honey, such as invertase, which helps break down sucrose into simpler sugars.
- Antioxidants and Phytochemicals: Honey also contains antioxidants, such as flavonoids and phenolic compounds, which can contribute to its health benefits.
The exact composition can vary depending on the floral source of the nectar and the region where the honey is produced.
Honey has been celebrated for its potential health benefits for centuries, and while it should be consumed in moderation due to its high sugar content, it does offer several advantages:
1. It's Antioxidant Rich
Honey contains antioxidants like flavonoids and phenolic compounds that help neutralize harmful free radicals in the body. This can potentially reduce oxidative stress and inflammation.
2. It Has Antibacterial and Antimicrobial Properties
Some types of honey, particularly manuka honey, have natural antibacterial and antimicrobial properties. These can help inhibit the growth of certain bacteria and promote wound healing when used topically.
3. It's Soothing for the Throat
Honey is a common home remedy for sore throats and coughs. Its soothing texture and antimicrobial properties can help alleviate symptoms and reduce coughing.
4. It Supports Healthy Digestion
Honey contains prebiotics, which are substances that support the growth of beneficial bacteria in the gut. This can help maintain a healthy digestive system.
5. It Boosts Energy
The natural sugars in honey provide a quick source of energy. It can be a healthier alternative to refined sugars and artificial sweeteners.
6. It Contains Nutrients
Although in small amounts, honey contains vitamins and minerals such as vitamin C, calcium, iron, and magnesium, contributing to overall nutritional intake.
7. It's Good for Your Skin
When used topically, honey can help moisturize and soothe the skin. It’s often included in skincare products for its hydrating and healing properties.
8. It Helps Heal Wounds
Due to its antibacterial properties and ability to maintain a moist wound environment, honey has been used historically for wound care and is still used in some medical treatments for burns and cuts.
While honey has these benefits, you should still avoid guzzling it. It’s high in natural sugars, which can contribute to weight gain and other health issues if eaten in excess. We love stirring it into our tea or drizzling it on the rim of our cups for the perfect compliment to our flowers.
Some honeys are better than others though. Choosing a healthier one involves considering several factors to ensure you’re getting a top quality product with real benefits. Here are some tips to help you select the best honey:
