Honey is a sweet and sticky golden liquid made by bees from the nectar of flowers to nourish their colonies. It is one of the most unique gifts of nature. Yet it is one of the most underrated substances on the planet. Most people know it as a natural sweetener but are unaware of its many health benefits. 

While it is difficult to say when honey was discovered, approximately 7,000-year-old cave paintings in Spain depict humans foraging for honey. This means it has served the human race since ancient times. 

Let’s see what makes honey a vital natural product with medicinal benefits, and how you can incorporate it in your daily diet. 

Health benefits of honey

Honey was an important part of ancient medicine. Today we know why. Modern research shows the composition of honey lends it a healing hand. Its antioxidant and anti-inflammatory characteristics have many fascinating effects on the human body. They are known to improve gut, heart, and brain health. Here are some key benefits every health-conscious person should be privy to:

1. Gives a quick energy boost: Honey contains simple sugars called monosaccharides – glucose and fructose. These sugars metabolize quickly, and the bloodstream absorbs them easily – which is why you feel an instant energy boost. Monosaccharides are the body’s favorite energy source, so using honey as a pre-workout snack can improve the quality of your exercise. 
2. Enhances iron uptake: Studies show honey increases serum iron levels considerably. While it contains iron in trace amounts, its iron-binding capacity helps improve the absorption of iron from other foods. Hemoglobin levels in ailing people get better and it works wonders for people suffering from certain forms of anemia. 
3. Acts as an antioxidant: Honey is rich in compounds like phenolic acids and flavonoids that hunt for free radicals in the body, prevent cell damage, and reduce the effects of oxidative stress. Oxidative stress is known to contribute to degenerative diseases, poor heart health, and cancers. 
4. Exhibits anti-inflammatory properties: The polyphenols and flavonoids in honey are natural anti-inflammatory agents. Studies have found it modulates the adiponectin level in the bloodstream. This hormone reduces inflammation in the body and the risk of metabolic disorders. It also regulates blood sugar levels and insulin sensitivity.  
5. Displays anti-bacterial & anti-fungal properties: Studies show honey inhibits bacterial growth and promotes tissue regeneration making it an effective treatment for burns and wounds. It is believed the phenolic compounds in it are responsible for the healing activity in addition to its anti-bacterial properties. It is also anti-fungal – its acidic nature, high sugar content, phenolic compounds, etc. make it effective for the treatment of fungal infections.
6. Effective as an anti-viral agent: Honey shows its potent medicinal value in case of viral infections like influenza. Studies say it is highly effective against HSV, and helps reduce viral overload in the body. It also works as an effective cough suppressant.  
7. Stores many micronutrients: Almost pure carb, honey contains traces of essential micronutrients – vitamins like C and B6, minerals like magnesium, and zinc, different amino acids, and enzymes. 

Make honey part of your daily diet

Here are some tips on making the most of honey in your everyday life:

1. Ditch the energy bars, chews, gels, and drinks in favor of healthy food. Go for a pre-workout snack with honey spread on a rice cake – you can add a dash of salt if you prefer it sweet and savory or explore another quick honey snack to ‘savor’ your workout better. 
2. Honey does not ferment in the stomach like refined sugars do, and its indigestible carbs are food for good gut bacteria. Try to replace part of your refined sugar intake with Minimally Processed honey. Use it for cereals, yogurt, and baking. You can also use it in seasonings, salad dressings, and sauces as a healthy flavor enhancer. 
3. When you feel a hint of cold or flu descending upon you, add honey to your cup of tea or plain hot water – a couple of times during the day will allow you to experience its soothing effect. 
4. Honey is a great product for skin care too! Its antioxidant properties help fight the effect of aging on the skin. It helps reduce hyperpigmentation and acne break-outs, and you can also use it as a natural cleanser and exfoliator. Make it part of your skincare regime – use it to make a face mask or a bath scrub, it is a great cleanser, exfoliator, and moisturizer all in one. 

Some popular types of honey

Honey comes in many varieties based on the flowering plant the bees use for nectar. All have different colors and flavors. Some popular honey varieties include:

• Manuka 
• Clover  
• Orange blossom 
• Wildflower 
• Lavender 
• Sage 
• Acacia 

Concluding words…

Honey is easy to incorporate into your everyday meal plan because it comes in a variety of flavors, and goes with just about any food  Add it to your breakfast smoothie for a morning energy boost, or give yourself a treat at dinner with honey-glazed hot chicken kebabs. Make your granola-like bars from scratch by mixing your favorite seeds or dried fruit and oats with the sweet and sticky golden gift from the bees. There is a world of honey recipes with flavorful ideas for you to explore.