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.
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.
It is estimated that by the year 2020, half of all American over the age of 50 will be at risk for fractures from osteoporosis or low bone mass. One of the key strategies for reducing likelihood of developing low bone mass is to consume adequate calcium. Of course, it is also very important that calcium consumed is absorbed. Researches 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. Maybe you'd like to get your calcium through a fruit smoothie made with milk rather than by taking a calcium pill. The following recipe is easy to make and of course, is delicious.
Fruit Honey Smoothie
- 1 cup frozen strawberries
- 1 banana
- 1/3 cup honey
- 1 cup skim or nonfat milk
- 1/2 cup plain or vanilla low-fat yogurt
- Calories: 664
- Protein: 9 g
- Carbohydrates: 76 g
- Saturated Fat: 1 g
- Calcium: 281 mg
- Potassium: 747 mg
- Sodium: 110 mg
For information about HONEY, do visit the National Honey Board's website. It has all the things you would ever want to know about honey.