Honey is a convenient ingredient that can be used in a variety of situations, such as drizzling it on cooking or pancakes, or adding it to drinks.

But did you know that honey is not only delicious, but also has a variety of health benefits?

In this article, we will explain the nutritional components contained in honey and the effects of consuming it.

We will also introduce ways to incorporate it into your daily life, so please take a look.

Nutritional content of honey

First, let's look at the nutritional components contained in honey.

▼Carbohydrates: glucose, fructose, sugar alcohols, etc.

▼Minerals: sodium, potassium, calcium, magnesium, phosphorus, iron, zinc, etc.

▼Amino acids: threonine, tryptophan, valine, arginine, aspartic acid, etc.

▼Organic acid...gluconic acid

*Some trace amounts are included.

You can see that it contains sugars such as glucose and fructose, as well as minerals such as sodium and potassium. It also contains amino acids such as threonine and tryptophan, as well as gluconic acid.

Honey is not just a sweet ingredient, which is why it has been loved by so many people around the world, throughout history.

参照元:文部科学省「日本食品標準成分表(八訂)増補2023年」

Five benefits of honey

Honey has five main benefits:

You will be able to spend your days energetically

Honey is a monosaccharide that can be quickly converted into energy, making it ideal for giving you the energy you need to stay healthy every day. In fact, some people drink honey drinks instead of plain water after long-distance running or other physical activities.

If you want to stay healthy even when you're busy with work and housework, try adding honey to your regular diet.

Helps maintain physical health

By consuming honey, you can prepare yourself against physical discomfort that may occur during seasonal changes. This is because honey has antibacterial, antifungal, and antiviral properties. It helps to create an internal environment that makes it difficult for bacteria and viruses to multiply.

Another great thing about it is that it has just the right amount of viscosity, which helps keep your throat moist.

If you feel like you've been having trouble speaking recently, honey is one way to deal with the problem. By incorporating honey into your life, you can continue to live a healthy life.

Supports dieting

Honey can also have a wonderful effect on those who are currently on a diet.

You may be wondering, "How can honey that is so sweet be useful for dieting?" But the secret lies in its sweetness.

Due to its strong sweetness, honey feels as sweet as white sugar, which is about three times its volume. What's more, honey has fewer calories per 100g, so if you replace the sugar you use in your regular cooking with honey, it will naturally support your diet. For those who are still hesitant to eat honey while dieting, we recommend honey with a low GI value, such as Acacia Honey, whose sugar is absorbed slowly.

Maintains healthy skin

Honey is also recommended for those who want to have firm skin every day.

Honey not only makes you feel energized when you eat it, but it can also be used as a cosmetic to keep your body beautiful. It is also used as an ingredient in skin care and hair care products, so it will gently protect your skin and hair.

If you want to stay healthy and vibrant, try incorporating honey into your regular skin care routine.

Recommended for those who like alcohol

In fact, honey is also useful for supporting people who like to drink alcohol. If you drink too much alcohol, the effects of alcohol can temporarily cause hypoglycemia or make you feel unwell. In such cases, it is recommended that you eat honey, which is mostly composed of sugars and also contains other nutrients.

Also, instead of just consuming honey, if you dissolve it in water and drink it, you will also be hydrated, killing two birds with one stone.

How to effectively incorporate honey

Now that we know about the various health benefits of honey, let's take a look at some ways to effectively incorporate it into your daily life.

If you're thinking, "I want to start incorporating honey into my diet more actively," we recommend you try the following four methods.

Use instead of sugar

Substituting honey for sugar in your cooking is a simple yet effective way to improve your diet.

As explained earlier, honey provides the same sweetness as sugar with one-third the amount of it, so it serves as a good substitute while allowing you to reduce your intake.

However, honey tends to brown food more easily than sugar, and when used in baking, the color of the finished product may be different from what you imagined. If you are using honey for simmered dishes such as braised pork or boiled fish, you won't have to worry about the above disadvantages, and you can make the most of the richness of the honey, so it is recommended.

Sprinkle on yogurt

If you want to consume honey in a more delicious and effective way, why not try putting it on yogurt?

Yogurt, like honey, is a food that supports inner beauty.

Since honey is already sweet enough, it is best to choose unsweetened yogurt to combine it with.

Soaking vegetables and fruits in syrup

Another idea is to soak vegetables and fruits in honey and use it as a syrup.

Examples of vegetables and fruits that go well with honey

• ・大根


• ・生姜


• ·lemon

During the seasons when you start to worry about lack of moisture in your throat, it's a good idea to prepare this dish in advance and have it ready to eat at any time.

Mix into tea or other beverages

Mixing honey into hot tea or other beverages is an easy and delicious way to consume honey. Of course, it is also delicious when added to black or green tea, but we recommend that you try mixing honey into chamomile tea, which is perfect for relaxing.

It's a great drink to have before going to sleep in the winter when the air is dry, as it helps you relax and keep your throat moist.

Benefits of eating honey raw

You can also get the full benefits of honey by sprinkling it on yogurt or mixing it into a hot drink, but you can also just eat it plain to enjoy the benefits it offers to your body.

You can get all the nutrients without waste

If you want to get the most out of the nutrients in honey, it's best to just eat it as is.

I hope that the information I have provided so far has given you a good understanding of the nutritional content of honey.

However, some of these nutrients may be reduced in content or their effects may weaken when heated. Gluconic acid in particular is known to be sensitive to heat. If you eat it as is, without adding any processing or heating, you can ingest the above nutrients without losing them.

If you really want to mix it into some kind of dish or hot drink, make sure to wait until it has cooled a little before adding it, rather than while it's being heated.

Enjoy the rich flavor

Honey is said to be good to eat as is, not only for its nutritional value but also for its flavor.

There are many different types of honey, each with a completely different taste and flavor. The reason for these differences is the variety of flowers that provide the nectar for the honey.

One of the benefits of eating it as is is that you can enjoy the unique characteristics of each type of honey and its original rich flavor to your heart's content.

Things to be careful about when eating honey

Finally, here are three things to keep in mind when eating honey.

There are some points that parents with small children should take particular note of, so if you have the opportunity to use honey at home, please be sure to check them.

Do not give to infants under 1 year old

Honey should never be given to children under the age of one, as it may cause infant botulism. Honey may contain bacteria called Clostridium botulinum. Infant botulism occurs when this bacteria enters the infant's body.

Normally, botulinum bacteria is destroyed by normal bacteria in the bodies of fully grown children over the age of one and adults.

However, there are not enough normal bacteria in the bodies of infants under one year old, so the invading Clostridium botulinum bacteria will continue to grow. The multiplied Clostridium botulinum bacteria release toxins that cause symptoms such as constipation, decreased ability to suckle, and loss of energy. In severe cases, it can even be fatal, so if you have a child under one year old, be sure to thoroughly supervise them and never give them honey by mistake. The risk is the same for processed foods that contain honey and dishes that use honey, so be careful when shopping and cooking.

In addition, it is highly unlikely that botulinum bacteria will enter a child's body through breast milk, so breastfeeding mothers can eat honey without any problems.

参照元:Ministry of Health, Labor and Welfare: "Honey should only be given to children over 1 year of age."

You may experience a temporary sore throat

Be careful when eating honey as it may cause a sore throat.

Honey has a very high sugar content, so when it comes into contact with the mucous membrane of the throat, the moisture in the mucous membrane will move toward the honey due to osmotic pressure. This can lead to a temporary discomfort or pain in the throat. In particular, when eating honey as is, its high viscosity means that it will stay in contact with the mucous membrane of the throat for a longer period of time, which can make it more likely to cause pain.

However, the pain will go away after a few minutes and will not have any adverse effects on the body, so there is no need to worry too much. If you are still concerned, try not to eat honey as is, but dissolve it in warm milk or hot water, or mix it with yogurt.

Eating too much can make you fat

Honey also contains a lot of sugar, so it goes without saying that eating too much of it can make you gain weight.

Honey has many health benefits, but its calorie count is not low at 329 kcal per 100g. It is certainly lower in calories than sugar, but if you eat it indefinitely, you will definitely gain weight. If you start eating honey to help with your diet, but end up gaining weight, it will be a complete waste.

Generally, the recommended daily amount of honey is 1 to 2 tablespoons, so use this as a guideline and make sure to calculate your calories every day when consuming it.

参照元:文部科学省「日本食品標準成分表(八訂)増補2023年」

Honey has a variety of health benefits

This time, we explained the nutrients contained in honey and the effects that can be obtained by consuming it.

Honey contains many nutrients, so eating it can help you live a healthy lifestyle. There are many ways to consume it, such as sprinkling it on yogurt or mixing it into drinks, so try incorporating it into your daily life in a way that suits your preferences.

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