10 Surprising Benefits Of Honey For Your Good Health

Sanya Singh

Sanya Singh
Jun 2022

2 min read
Benefits Of Honey

Table of content

Honey, or Shehad, is the golden nectar that has been delighting our taste buds for centuries. We are buzzing with excitement to tell you the incredible benefits of honey – the nature’s golden elixir. 

Whether drizzled over your morning toast or stirred into a steaming cup of tea, this sticky-sweet goodness possesses countless health benefits and a mouthwatering taste. 

From boosting your immune system to enhancing your skincare routine, join us on this journey through the beehive as we tell you why honey deserves a permanent spot in your kitchen. So grab a spoonful as we discuss the endless advantages that honey brings to your health and well-being!

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What Is Honey?

Honey is well known and does not require any introduction. But just for your information, it is sweet, gummy, liquid, and dark golden, produced in the honey sacs of various bees from the nectar of flowers.

The flowers from which the nectar is gathered determine its flavor and color. Honey has several benefits that can improve your heart function and health.

The best part is that you can use it as a sweetener, in your hot or cold beverages, or enjoy it with a hot toast. Also, please read our blog on which sugar is good for health to understand the sweeteners better.

How Honey Is Made?

Honey, the sweet nectar bees produce, is truly a gift from nature. But have you ever wondered how this golden goodness is made? Let’s take a glimpse into the fascinating process behind honey production.

Step 1: It all begins with the hardworking bees buzzing around fields and gardens in search of flowers. They collect nectar, a sugary liquid found inside flowers’ blossoms, using their long tongues called proboscis. The bees store this nectar in their “honey stomachs” as they make their way back to the hive.

Step 2: Once back at the hive, worker bees pass on the collected nectar to other worker bees through regurgitation. Sounds not so appetizing, but it’s an essential step! These busy little workers then use enzymes present in their saliva to break down complex sugars in the nectar into simpler forms.

Step 3: Now comes one of nature’s miracles – evaporation! Worker bees spread out drops of processed nectar onto honeycomb cells and fan them with their wings. This action helps evaporate excess water from the mixture until it reaches just about 18% moisture content – creating that thick and sticky substance we know as honey!

Step 4: It involves sealing off these perfectly crafted cells with wax for storage and preservation. And voila! After weeks of diligent work, our beloved honey is ready to be harvested and enjoyed.

So next time you consume honey, take a moment to appreciate not only its delicious taste but also the incredible journey it took from flower to jar. Honey truly is Mother Nature’s sweet masterpiece!

Nutritional Value Of Raw Honey

The nutritional value of raw honey can vary slightly depending on its source, but here are some general components found in raw honey:

NutrientApprox. Amount per 1 tablespoon (21 grams) of Raw Honey
Calories60 – 64 Kcals
Carbohydrates17 gm (primarily sugars like glucose and fructose)
Vitamins and MineralsSmall amounts of vitamin C, calcium, iron, and potassium
AntioxidantsContains flavonoids and phenolic compounds
Trace VitaminsIt may contain trace amounts of B vitamins (niacin, riboflavin, B6)

Raw honey is a natural sweetener that offers a variety of nutritional benefits, although it should be consumed in moderation due to its high sugar content. Read our blog on ‘Is invert sugar good for diabetics or not?’ to know more about this sweetener.

What Are The Top 10 Health Benefits Of Honey?

Apart from satisfying the sweet tooth, there are several honey benefits when we combine it with other ingredients. So, let’s discuss the honey benefits:

benefits of honey

1. Honey With Warm Water Benefits: Boosts Immune System

Packed with antioxidants, vitamins, and minerals, honey can provide a much-needed defense against harmful pathogens and strengthen your body’s ability to fight off infections. Below are the benefits of warm water and honey:

  • Honey contains hydrogen peroxide, which can prevent the growth of harmful bacteria in your body and reduce the risk of infections.
  • Honey also stimulates the production of antibodies. These proteins are crucial in identifying and neutralizing foreign substances in your body. By increasing antibody production, honey helps enhance your immune response and improves overall immunity.
  • The natural sugar in honey provides energy during exercise and also improves athletic performance.
  • Honey is rich in antioxidants that help improve the digestive system.
  • It also maintains normal blood sugar levels in comparison to other types of sugar. You can ditch energy drinks, forget your coffee fix, and use honey instead. Read our blog on What is the difference between blood sugar and diabetes?

Tip: To reap these benefits, consume raw or unprocessed honey regularly. You can add it to tea or enjoy honey lemon water benefits for an extra boost during cold and flu season.

2. Ginger With Honey Benefits: Treats Cough

Ginger and honey are both natural remedies that have been used for centuries to help soothe coughs and relieve respiratory symptoms. When combined, they can offer several potential benefits in treating coughs.

  • Ginger has anti-inflammatory properties that can help reduce inflammation in the throat and airways, providing relief from coughing and irritation.
  • Honey has a soothing and coating effect on the throat, which can help reduce the irritation that triggers coughing. It forms a protective layer, relieving sore or scratchy throat.
  • Both ginger and honey have antibacterial and antiviral properties that may help combat the underlying causes of coughs, such as infections.
  • Honey is a natural cough suppressant. It can help calm a persistent cough by soothing the throat and reducing the urge to cough.
  • Ginger may act as an expectorant, helping to thin mucus and make it easier to expel from the respiratory tract. This can be particularly helpful in productive coughs where mucus needs to be cleared.

Tip: You can make honey ginger tea, by simmering 1-2 inches of fresh ginger in a cup of water for 5-10 minutes, strain, and add one tablespoon of raw honey for a soothing, health-promoting beverage to treat cough.

3. Milk With Honey Benefits: A Better Sleep

Do you struggle with getting a good night’s sleep? If so, consuming honey in your nightly routine might just be the solution you have been searching for. Here is how:

  • Consuming honey before bed releases serotonin, which is a neurotransmitter that improves your mood. The body then converts serotonin into melatonin, which regulates the length and quality of sleep.
  • Moreover, honey contains several amino acids that promote relaxation and calmness. These amino acids work together to reduce anxiety and stress, allowing both our minds and bodies to unwind before bedtime.
  • In addition to its calming properties, honey also has the power to stabilize blood sugar levels throughout the night. When blood sugar levels are balanced, it can prevent sudden drops or spikes that may disrupt our best time to sleep.

Tip: Simply mix a teaspoon of raw or organic honey into a warm cup of herbal tea, chamomile, or milk before bed for better sleep.

4. Honey With Warm Water Benefits: Weight Loss

While it may seem counterintuitive to think that honey can actually help you shed those extra pounds, there are several reasons why incorporating honey into your diet could be beneficial for your weight loss journey.

  • Honey has a lower glycemic index than regular sugar. This means that it causes a slower and steadier rise in blood sugar levels, resulting in sustained energy levels and reduced cravings for unhealthy snacks or sugary treats.
  • Additionally, the natural sugars present in honey provide instant energy without causing a spike in insulin levels. This can help prevent the storage of excess fat and promote better metabolism.
  • Moreover, consuming honey before exercise can boost your performance during workouts. The carbohydrates found in honey serve as an excellent source of fuel for your muscles and help burn more calories. Read our blog on ‘Is honey good for weight loss?’ to know better about this.
  • By supporting a healthy immune system and reducing oxidative stress within the body, these antioxidants may indirectly contribute to weight loss by improving metabolic function.

Tip: Drinking hot water with honey benefits weight loss and works as an effective anti-cellulite treatment, as it helps increase your body’s metabolism.

5. Honey Benefits For Skin

Honey’s excellent qualities make it a beloved ingredient in skincare routines worldwide. This natural wonder offers many benefits for the skin, making it a valuable addition to various beauty and wellness practices. Here are some of the benefits of honey in your skincare regimen:

  • Honey is a fantastic moisturizer and works wonders on patches of dry skin. You can also use it to soften up your knees, elbows, and even chapped lips.
  • Honey works as a natural exfoliator and gives your skin the benefit of honey’s powerful antioxidant, anti-inflammatory, and ultra-moisturizing properties.
  • Honey contains antioxidants that can help protect the skin from free radical damage, delaying signs of aging. Also, check out our diet plan for glowing skin while using honey for amazing benefits.
  • Its antibacterial properties may help combat acne-causing bacteria and reduce breakouts when used as a face mask or spot treatment.
  • Regular use of honey may help improve the skin’s overall complexion, making it appear more radiant and youthful.

Tip: Moreover, you can create a moisturizing scrub of honey by adding some sugar and see it work as a natural exfoliator. In this way, there are many benefits of honey on the face.

6. Honey Benefits For Hair

Honey is a natural humectant, which means it can attract and retain moisture. When applied to the hair, it helps lock in moisture, preventing dryness and brittleness. It adds to the health and beauty of hair. Here are the benefits:

  • Honey’s antimicrobial properties can contribute to a healthy scalp by preventing the growth of harmful microorganisms and reducing dandruff and itchiness.
  • Honey is an excellent natural conditioner. It can make hair softer, smoother, and more manageable when used in hair masks or as an ingredient in hair products. You can add a teaspoon of honey to your usual shampoo or mix it with olive oil for a deep conditioning treatment for 20 minutes before washing your hair with shampoo.
  • Regular use of honey can add a natural shine to your hair, making it look healthier and more vibrant.
  • Honey’s amino acids and vitamins nourish the hair and promote strength. It can help repair damaged hair, reduce split ends, and prevent breakage.

Tip: To harness these benefits, you can create homemade hair masks by mixing honey with other natural ingredients like yogurt, olive oil, or avocado.

7. Honey Benefits In Healing Wounds

Honey has natural antibacterial properties due to its low water content, high sugar content, and production of hydrogen peroxide. These factors create an environment that inhibits the growth of harmful bacteria in wounds, burns, and cuts by reducing the risk of infection.

  • Honey contains anti-inflammatory compounds that can help reduce inflammation and swelling around wounds. This can contribute to a more comfortable and faster healing process.
  • Honey can stimulate the growth of new tissue in wounds, which is crucial for wound healing and healthy scar tissue formation.
  • Honey acts as a natural barrier, preventing wounds from drying out and promoting a moist environment, which is considered conducive to wound healing.

Tip: When using honey for wound care, it’s essential to use medical-grade honey or sterile honey products specifically designed for this purpose.

8. Honey Prevents Heart Disease

Honey may offer some potential benefits for heart health when consumed as part of a cardiac diet food plan and a healthy lifestyle, although the evidence is not as robust as that for other heart-healthy foods like fruits, vegetables, and whole grains. Here are some ways in which honey might contribute to heart disease prevention:

  • Honey contains antioxidants, such as flavonoids and phenolic compounds, which can help reduce oxidative stress and inflammation in the body. Chronic inflammation and oxidative stress are risk factors for heart disease.
  • Also, according to the studies, honey may help lower blood pressure, improve blood fat levels, regulate your heartbeat, and prevent the death of healthy.
  • While honey contains natural sugars, it has a lower glycemic index than table sugar, which means it can have a less dramatic impact on blood sugar levels. Managing blood sugar levels is important for overall cardiovascular health.
  • Additionally, raw honey contains propolis, a resin that helps improve cholesterol and triglyceride levels.

Tip: Excessive consumption of honey can still contribute to excess calorie intake, so it should be consumed in moderation as part of a well-balanced diet.

9. Benefits Of Honey In Improving Digestion

Honey not only tastes delicious, but it can also do wonders for your digestion. This natural sweetener has been used for centuries to soothe digestive issues and promote a healthy gut.

  • The natural sugars in honey act as a gentle laxative, promoting regular bowel movements and relieving discomfort in constipation.
  • In addition, honey contains enzymes that aid in the digestion process. These enzymes help break down food and improve nutrient absorption in the body. This means that you’ll be able to get more out of the foods you eat and experience less bloating or indigestion.
  • The antibacterial properties of honey help combat harmful bacteria in the digestive system while promoting the growth of beneficial bacteria.

Tip: Just a spoonful of honey before bed can work wonders for those struggling with multiple digestive issues.

10. Honey Improves Memory And Cognitive Function

Research has shown that honey contains antioxidants and compounds that can protect the brain from oxidative stress and inflammation, which are known to contribute to cognitive decline.

  • One of the key components in honey is a group of polyphenols called flavonoids. These powerful antioxidants have been found to enhance memory and improve overall cognitive performance.
  • The natural sugars of honey provide a steady supply of energy for the brain, helping it function optimally throughout the day. This can result in improved focus, concentration, and mental clarity. Also, check out these brain-boosting foods to improve memory!
  • Furthermore, studies have suggested that certain types of honey may even have neuroprotective properties. Manuka honey, for example, has been found to trigger the production of growth factors in the brain that promote neuron survival and regeneration.

Tip: Create a brain-boosting snack by drizzling honey over a handful of mixed nuts like almonds, walnuts, or cashews, and even on your morning smoothies.

What Are The Benefits Of Eating Honey For Men?

When it comes to the honey benefits for men, they can certainly reap their fair share. Let’s check out how consuming honey is good for men:

1. Boost Energy Levels: The natural sugars found in honey provide a quick source of fuel for physical activity, making it an excellent choice for pre-workout or post-workout nutrition.

2. Improves Cardio Health: Research suggests that regular consumption of honey may help reduce cholesterol levels and improve overall heart function, reducing the risk of heart disease.

3. Increases Testosterone Levels: For those looking to maintain optimal sexual health, honey may also hold some surprising benefits. It has been used traditionally as an aphrodisiac due to its rich nutrient profile and ability to increase testosterone levels in men.

4. Better Prostate Health: Honey contains antioxidants that can support prostate health by reducing inflammation and oxidative stress. This could reduce the risk of developing prostate-related conditions such as prostatitis or benign prostatic hyperplasia (BPH).

In addition to these specific advantages, honey benefits for men can contribute to their overall wellness by providing essential nutrients like vitamins B6 and C and minerals such as potassium and magnesium.

What Are The Benefits Of Honey For Women?

Honey, if adopted in a balanced diet, can offer numerous health benefits for women. From skincare to hormonal balance, honey can be a game-changer in enhancing overall well-being. Let’s find out:

1. Clear And Glowing Skin: Honey’s antibacterial properties help fight acne-causing bacteria, while its moisturizing properties keep the skin hydrated and nourished. It can also reduce inflammation and soothe irritated skin. Also, check out our acne-free diet plan for clearer skin!

2. Relief In Menstrual Cramps: Honey contains natural sugars that help regulate blood sugar levels, which in turn helps stabilize hormonal imbalances that can contribute to menstrual issues.

3. Helps In Weight Loss: Honey has been shown to boost energy levels without causing a spike in blood sugar. This makes it an excellent alternative to refined sugars or artificial sweeteners that can lead to weight gain and mood swings.

4. Good For Overall Health: Honey is rich in antioxidants that protect against oxidative stress caused by environmental factors like pollution and UV rays. These antioxidants have been linked to reducing the risk of chronic diseases such as heart disease and certain types of cancer.

5. Healthy Digestion: If you struggle with digestive issues such as bloating or indigestion, adding honey to warm water or herbal tea can provide soothing relief while promoting healthy digestion.

The benefits of eating honey are multiple for women if it is included in their daily routine. So why not add this golden elixir to your lifestyle and reap all the goodness it has to offer?

Dos And Don’ts While Consuming Honey For Good Health

To enjoy the health benefits of honey while maintaining a balanced diet, consider these tips on how to consume honey for good health:

Things To Do:

1. Choose Raw, Unprocessed Honey: Not all honey is created equal. Different types of honey, such as raw, pasteurized, and flavored varieties, may have varying levels of nutrients and quality. Opt for raw and unprocessed honey whenever possible. Raw honey retains more of its natural nutrients and antioxidants compared to highly processed versions.

2. Moderation: Consume honey in moderation. While it offers potential health benefits, it is calorie-dense due to its sugar content. A typical serving size is about 1 to 2 tablespoons (21 to 42 grams) at a time.

3. As a Natural Sweetener: Honey can be consumed at various times throughout the day as a natural sweetener in your morning tea or coffee, in breakfast, lunch, or dinner meals, and even enjoy it in snacks and desserts.

4. Hydration: Mix honey with warm water or herbal teas like chamomile tea to soothe sore throats. Honey water benefits in coughs and staying hydrated.

5. Pair with Healthy Foods: Combine honey with foods known for their nutritional value, such as yogurt, nuts, fruits, and whole grains, to create nutrient-rich and delicious meals or snacks.

6. Store Properly: Keep honey in a cool, dry place to prevent crystallization. If crystallization occurs, gently warm it to return it to its liquid state.

Things To Avoid:

1. Excessive Consumption: Avoid excessive consumption of honey. While it can offer health benefits, overconsumption can contribute to excess calorie intake and potential health issues.

2. Infants Under 1 Year: Do not feed honey to infants under one year of age. Honey may contain spores of a Clostridium botulinum bacterium, which can harm babies’ immature digestive systems and lead to infant botulism.

3. Overheat Honey: Avoid heating honey at high temperatures, as this can destroy some of its beneficial compounds. Warm honey gently if needed.

4. Allergic Reactions: If you are allergic to bee stings or have a known allergy to honey, avoid its consumption to prevent allergic reactions.

5. Unpasteurized Honey During Pregnancy: Pregnant women should avoid unpasteurized honey due to the risk of exposure to harmful bacteria. Opt for pasteurized honey instead.

Concluding The Benefits Of Honey

So, in this blog, we have discovered the natural antibiotic properties of honey and its ability to strengthen immunity and improve digestion. Honey has proven itself as a powerhouse of goodness.

Not only can honey help heal wounds and ease coughs, but it can also aid in weight loss, reduce inflammation, and even enhance memory and cognitive function. It truly is a versatile ingredient that offers an array of health advantages.

Moreover, both men and women can benefit from incorporating honey into their daily routine. Whether you want to improve your overall well-being or target specific health concerns, Honey covers you. You can also connect with our Fitelo experts for customized diet plans for a healthy life!

So next time you reach for something sweet or need a natural remedy for general ailments, consider reaching for that jar of golden goodness – honey! Embrace its incredible health benefits and enjoy the many wonders it has to offer.

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Parth Kholi, a dedicated salesman, found himself struggling with weight gain and work stress due to his busy schedule. However, everything changed when he became a part of Fitelo.

In just 30 days, Parth managed to lose an incredible 8 kgs, surpassing his own expectations. Not only did Parth conquer his weight loss goals, but he also tackled work stress, demotivation, and unhealthy eating habits along the way. Check out his transformation story below:

Fun Fact

Both Sugar And Jaggery Have Same Amount Of Calories!

Did you know that Jaggery is no different from refined white sugar as it is also ranked high in the glycemic index and hence is considered to be venomous for the diabetic? So to lead a healthy life, quit sugar and its similar types and switch to healthier alternatives.

Is Calorie Counting The Best Way To Lose Weight?

In this video, dietician Mac Singh explores how effective is calorie counting as a weight loss strategy. HE explains its pros, cons, and alternative approaches that can lead to sustainable and successful weight management. To know more about this weight loss tip, watch the full video below:

Frequently Asked Questions

What Is The Best Time To Eat Honey?

Doctors often suggest taking honey in the morning on an empty stomach for an energy boost throughout the day. It can also promote better digestion and relaxation when consumed before bedtime, aiding in a good night’s sleep.

How Much Honey Is Good Per Day?

As per the American Heart Association guidelines, men should limit their daily sugar intake to no more than nine teaspoons (equivalent to 36 grams), while women and children should aim for no more than six teaspoons (equivalent to 24 grams) of sugar per day. One teaspoon of honey contains nearly six grams of sugar.

Does Honey Expire?

Honey is a non-perishable product. When stored in an airtight container and protected from excess moisture, it remains safe to consume for decades or even longer. Maintaining cleanliness is crucial when handling honey.

Can Diabetics Eat Honey?

Diabetics should consume honey in moderation and under the guidance of a health specialist, as it can affect blood sugar levels due to its natural sugar content.

How Lemon And Honey Water Benefits Our Body?

Lemon and honey water can benefit the body by providing hydration, vitamin C, antioxidants, and potential digestive relief. It may support immune health, skin quality, and weight management.

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Contact Us Today

Get in touch with our expert team at Fitelo to kick-start your transformative journey! Let us guide you toward your weight loss goals and help you cultivate sustainable & healthy eating habits. So, contact us today and take the first step towards a healthier, happier you with Fitelo!


This blog post was written to help you make healthy and better food choices. So, be aware and take care. The vital thing to consider is your health before starting a restrictive diet. Therefore, always seek advice from a doctor/dietitian before starting if you have any concerns.
Eat Healthy, Live Healthy. Enjoy a long, happy life.

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