Honey and Wellness
By National Honey Board
Honey’s Nutritional Profile
Honey is composed primarily of carbohydrates and water and also includes small amounts of a wide array of vitamins and minerals, including B vitamins such as niacin, riboflavin, and pantothenic acid, along with minerals such as calcium, copper, iron, magnesium, manganese, phosphorus, potassium and zinc.
Honey as a source of Antioxidants:
It has been hypothesized that consuming more antioxidant-rich food may help protect against cellular damage and possibly prevent the development of chronic diseases. Research indicates that honey includes numerous compounds with antioxidant potential. The amount and type of these antioxidant compounds depends largely upon the floral source/variety of the honey. In general, darker honeys (Buckwheat honey) have been shown to be higher in antioxidant content than lighter honeys (Clover and Sage honey).
Honey and calcium Absorption
It is estimated that by the year 2020, half of all Americans over the age of 50 will be at risk for fractures from osteoporosis or low bone mass. One of the key strategies for reducing the likelihood of developing low bone mass is to consume adequate calcium. Of course, it is also very important that the calcium consumed is absorbed. Researchers at Purdue University showed that honey enhanced calcium uptake in laboratory animals. In fact, researchers found that the absorption of calcium was increased as the amount of honey was increased. Although this data would need to be confirmed using human subjects, the preliminary findings are very compelling.
Honey and Athletic Performance
It is well-known that carbohydrate consumption prior to, during, and after exercise improves performance and speeds the recovery of muscles. Honey is a natural source of readily available carbohydrates, providing 17 grams of carbohydrates per tablespoon and may serve as an inexpensive alternative to commercial sports gels. Preliminary data from the University of Memphis Exercise and Sports Nutrition Laboratory suggest that honey is as effective as glucose for carbohydrate replacement during endurance exercise.
Honey and “Good Bacteria”
The gastrointestinal tract (GI) is full of bacteria. These bacteria are essential for life and good health. One group of bacteria that have been shown to be particularly important to the health and proper function of the GI tract are called Bifidobacteri. One way to increase the Bifidobacteria populations in the gut is by
consuming foods containing Prebiotics, substances that increase the growth and activity of good bacteria. Prebiotics help these “friendly bacteria” grow and “be happy.” Honey contains a variety of substances that can function as Prebiotics. Research conducted at Michigan State University has shown that adding honey to dairy products such as yogurt can enhance the growth, activity, and viability of Bifidobacteria.
