Honey has been generating some serious buzz in recent years because of its various health benefits. Considered one of the oldest sweeteners known to man, honey was traditionally used as a remedy for everything from coughs to burns. Today, honey is also used as an active ingredient in beauty and skincare products.

Here are six good reasons to incorporate this natural sweetener into your diet:

1. It contains vitamins and minerals.

Nutritionally, a tablespoon of honey contains 64 calories and 17 grams (g) of sugar, including fructose, maltose, glucose and sucrose. It has virtually no fiber, fat or protein, but it does contain some vitamins and minerals.

In fact, at least 31 minerals have been detected in honey, including potassium, calcium and magnesium. Honey also contains trace amounts of vitamin C and B vitamins, as well as some amino acids and enzymes. In other words, even though honey won’t give you large amounts of nutrients, it’s certainly not just empty calories.

2. It provides antioxidants.

Honey contains hundreds of antioxidants, such as organic acids and flavonoids. Antioxidants are produced naturally by your body, but some can come from the foods you eat. Antioxidants help reduce inflammation, prevent chronic diseases and protect your cells from damage.

3. It may help lower blood pressure levels.

Past studies have linked the antioxidants in honey to lower blood pressure levels. Blood pressure is a major risk factor for heart disease and its complications, such as heart failure, heart attack and stroke.

4. It can improve cholesterol levels.

Another health benefit of honey is that it improves cholesterol levels. In particular, it has been shown to reduce low-density lipoprotein (LDL) or “bad” cholesterol while raising high-density lipoprotein (HDL) or “good” cholesterol.

“Bad” cholesterol is dubbed such because it collects in the walls of your blood vessels, raising your risk of stroke or heart attack. “Good” cholesterol, on the other hand, helps get rid of excess bad cholesterol.

5. It promotes wound healing.

The antioxidants in honey help accelerate wound healing. Honey also helps prevent wounds from getting infected because it has antibacterial properties.

The topical application of honey has been known to treat mild burns, small wounds and minor lacerations. Raw honey is ideal for treating wounds as processing can diminish some of its beneficial properties.

To treat burns or wounds, apply raw honey directly onto the affected area and cover it with gauze or a bandage.

6. It relieves coughs.

Honey is a time-honored remedy for coughs thanks to its anti-inflammatory properties. It works by coating the throat to calm the irritation that causes coughing. In fact, a 2010 study showed that honey was more effective than two common cough medications.

Take note that honey of any kind should never be given to children under the age of 12 months. It is also not recommended for children under two years old.

Choosing the best honey

Take note that not all honey is made equally. Bees are sometimes given antibiotics to treat bacterial diseases. When honey is extensively processed and heated, it also loses most of its beneficial compounds.

As such, the best honey is raw honey, which comes straight from the hive. Raw honey is the least processed and probably has the most antioxidants. When shopping for raw honey, look for a label that identifies it as such.

You should also look for the “USDA Organic” label. This label certifies that the product meets standards similar to organic livestock, including restrictions on chemical use and exposure.

You might also notice that labels sometimes identify the flowers pollinated by the bees that made the honey. Flowers determine the taste, color and antioxidant and nutrient content of the honey.

Finally, always check the ingredients list of the product to make sure it doesn’t contain additives and unhealthy substances, such as high-fructose corn syrup (HFCS).

How to incorporate honey into your diet

Exerts prize honey for its complex flavor and versatility. Here are seven ways to savor this liquid gold:

• Use it to sweeten hot beverages. A little goes a long way with honey, which is why many people add it to their coffee or tea as an alternative to granulated sugar.
• Add it to spicy dishes. Sugars neutralize the heat of chili peppers. Add a little honey to a spicy dish if the heat is too much. Aside from giving your dish a hint of sweetness, honey also adds body.
• Pair it with cheese. Honey and cheese are a match made in heaven. Add them to a bowl of fresh leafy greens for a delectable yet simple salad.
• Use it to glaze baked goods. Satisfy your sweet tooth by lightly coating your pastries with some honey and leaving them in the refrigerator to set overnight.
• Add it to salad dressings. Honey is commonly added to salad dressings to balance out the sharp flavors of common dressing ingredients like lemon and vinegar.
• Use it to make a glaze for roasted meat. Make a glaze for your roast by combining honey and lime.
• Add it to bread batter. An easy way to ensure your bread comes out moist is to add honey to your bread batter.

Honey is a tasty natural sweetener with lots of beneficial compounds to offer. When used in moderation, honey can complement a healthy eating plan and offer some impressive health benefits. You can even use it as a remedy for coughs, mild burns and other ailments, so always keep a bottle of honey in your pantry.

Sources:

Healthline.com

Hindawi.com

DietHive.com

TasteOfHome.com