Honey for coughs and colds: what it does and how much you can safely take per day
Who hasn’t drunk a glass of hot milk with honey when they have a sore throat or cough? Honey is a widely used resource for relieving cold symptoms, but does it really work? As he explains CuídatePlus Maria Jose Cachafeiro, pharmaceuticals, “Honey is a naturally sweet-tasting substance produced by bees from the nectar of flowers or the secretions of living plant parts. Bees collect this nectar, transform it by mixing it with their enzymes, and store it in honeycombs where it matures into honey. This process turns honey into an energetic and nutritious food.used since time immemorial for both food and medicinal purposes.”
Honey mainly consists ofsimple sugars, especially fructose and glucose, which make up about 80% of its composition, but also contain water, enzymes, amino acids, vitamins (such as B6, thiamine, niacin, riboflavin), minerals (calcium, iron, potassium, magnesium) and antioxidants such as flavonoids and phenolic acids,” he tells CuídatePlus. Monica Herrerodietitian of the General Council of Official Colleges of Dietitians and Nutritionists.
Properties of honey
Honey is known for several health benefits, including “antioxidant, antibacterial, anti-inflammatory and antifungal” effects, the pharmaceutical company notes. Additionally, he adds, “it helps modulate the immune system and may be beneficial in wound healing due to its low acidity, high sugar concentration, and natural hydrogen peroxide content.” It has also been suggested that “it may have antihypertensive and hepatoprotective properties, as well as beneficial effects on digestive and respiratory disorders.” Plus, adds Horror, it’s “a natural energy booster because its high concentration of simple carbohydrates makes it a quick source of energy.”
These effects are largely due flavonoids and other phenolic compounds which “are most notable for their antioxidant, anti-inflammatory and antibacterial properties.” In fact, “these compounds help protect cells from oxidative damage and contribute to many of the beneficial properties of honey,” Cachafeiro says.
Is honey good for coughs and sore throats?
Honey has traditionally been used to relieve sore throats and coughs due to its viscous consistency creating a protective layer. This is because, as Herrero reports“Acts as an emollient, helping to coat the mucous membranes of the throat.which reduces irritation. It also has antimicrobial properties that can relieve mild infections.”
On the other hand, the pharmacist adds, “certain types of honey, such as eucalyptus and thyme, have expectorant and antiseptic properties that help with colds and flu.” Also, “Its antibacterial and antioxidant effects may help prevent infections and gastrointestinal problems.”
Regarding disease prevention, the nutritionist emphasizes that “There is no evidence that it can prevent disease.”
Honey sugar
Based on what experts indicate, we can say that honey does help with cough and sore throat, however, due to the high sugar content in it, many people do not take it due to the fear of gaining weight and because they believe that this is crazy. In this sense, Cachafeiro recalls that “Although honey contains a lot of sugars, this does not mean that its beneficial properties are lost. The sugars present in honey, such as fructose and glucose, are easily digestible and provide quick energy.”
Of course, as with everything, “Excessive consumption can negate these benefits, contributing to problems such as weight gain and high blood sugar.”– notes the nutritionist. Therefore, moderation is recommended to reap its benefits without side effects.
“This is important consume it in moderationas excessive consumption can lead to high calorie and sugar intake and hence undesirable effects such as weight gain, type 2 diabetes or fatty liver. The key is to balance your intake and take advantage of the additional benefits of the bioactive compounds present in small doses of honey.”
Recommended amount of honey per day
As for the recommended amount, experts note that there is no specific recommended amount of honey per day, but “due to high sugar content“The World Health Organization (WHO) recommends that added sugars, including honey, should not exceed 10% of daily calories,” says the pharmacist. According to the nutritionist, “Moderate amounts of honey—one or two teaspoons (10-20 grams) per day.”
This “It is generally considered safe and beneficial for most people,” Herrero reports.. As Cachafeiro notes, “small doses taken daily can be beneficial as long as they are tailored to individual caloric needs and not overdone.”
Who shouldn’t drink honey?
There are certain groups of people who should avoid honey, such as: “children under 12 monthsdue to the risk of botulism, a serious infection caused by bacterial spores that infants’ immature digestive systems cannot cope with,” Cachafeiro reports.
Except, “People with diabetes should be careful when consuming honey as honey may increase blood glucose levels.” While it can be included in small amounts under a doctor’s supervision, “it is important that they adjust insulin doses accordingly.” Additionally, people who are “allergic to pollen or bee products should not consume honey as they may experience allergic reactions if they consume it.”