Consuming honey every day can improve your health in a variety of ways. Since ancient times, people have consumed honey for its nutritional advantages. Additionally, it has been discovered to be helpful in the management of certain clinical problems.
The Nutrient Composition of Honey
Generally, honey consists of 80-85% carbohydrates, 15-17% water, and the remaining are folate and vitamin C, along with small amounts of niacin, calcium, potassium, and magnesium. The exact composition of the nutrients varies depending upon the:
- Geography (season, environmental conditions during harvest)
- Processing method
The Nutritional Composition of a Spoonful of Honey
Here are the nutrition facts for one tablespoon (approximately 21 grams) of honey:
- 61 calories
- 17 grams carbohydrates
- zero protein
- zero fat
- zero fibre
- 4 to 60 mg amino acids
The Daily Recommended Amount of Honey
While honey has many extraordinary benefits, it still contains sugar. Thus, regulating the amount of honey you consume daily is important to avoid unwanted results. Experts say eating too much sugar can cause spikes in your glucose levels, increasing the risk of diabetes, heart disease, hypertension, and neurological disorders. So it is best to limit your daily intake of added sugars to 25 to 35 grams per day, which is approximately one to two tablespoons of honey.
Honey & Children
You may have known about a few benefits of honey. Parents looking for an alternative sweetener often choose honey as a more natural choice. Honey should never be given to children under the age of two. There is also a risk of pollen allergies developed from honey. But once your kid reaches two, there are plenty of benefits that make honey a staple. Always go for certified organic honey instead of local or commercial honey. Carefully check the label to ensure the ingredients are good for your child.
Here are some health benefits of honey to your kids:
- It provides them with energy. Since honey is mainly composed of carbohydrates in the form of sugar, they may remain energetic for a long time. Remember that honey must be taken in moderation (one to two tablespoons a day), because the sucrose and glucose in honey are more easily digested and cause a spike in blood sugar. However, the fructose in honey is absorbed by body cells, giving your kids consistent energy and alertness.
- It contains vitamins and minerals. Even in small amounts, honey contains vitamin C, folate, calcium, potassium, magnesium, and niacin. Consistent but moderate consumption will benefit your growing children. It also includes a small percentage of amino acids that help them to grow and develop.
- It helps protect their liver from damage. Honey is proven to reduce the side effect of paracetamol, which is potential damage to the liver when taken too much. As such, honey can safeguard the safety of your kid’s liver even if there is no overdose of paracetamol.
- It helps wounds and burns heal faster. Topically applying honey to your child’s scrapes, cuts, and burns will help them heal better. This is due to its antibacterial, antioxidant, and anti-inflammatory properties. It also soothes irritated skin.
- It acts as a cough suppressant. Honey thins the mucus and loosens the cough. Drinking tea or warm lemon water with honey helps soothe a sore throat, too.
Risk of Overconsumption
Honey has similar effects as sugar on glucose levels. Too much intake of honey can lead to blood sugar issues even in healthy people, increasing the risk of:
- Being overweight
- Type 2 diabetes
- Heart disease
Even if honey is a great alternative to sweeteners like sugar, you only unlock its full benefits when you and your family consume it in moderation.
Honey, especially raw organic honey, has been used as a natural remedy throughout history, both for personal and medical use. As such, it is important to be reminded that anything in excess can be harmful. Artificial sweeteners are a no-no ingredient of honey, so carefully scrutinise the labels and ingredients.
Many of the health benefits of honey are exclusive to organic honey. If you are interested in trying organic honey, Nature’s Glory offers organic manuka honey (a specialised honey that is both antibacterial and bacteria resistant).