Learn about the health benefits of honey in this post.
Not only is September Whole Grains Month, it’s also National Honey Month. I didn’t want the month to pass without sharing the many health benefits of honey.
To help us better understand the link between honey and health, I’m pleased to introduce Jennifer Spaide from Simplicious as a guest contributor. I met Jennifer on the soccer field a few years ago when our children played on the same team. Our sidelines conversations often turned to food, and I discovered she’s not only a busy mom but also a nutritionist and chef who develops healthy, easy recipes. Jennifer recently graduated from the Institute of Culinary Education in New York City, and her site, Simplicious, features recipes like Beet Relish and Savory Tomato Pie along with tips for greening your kitchen.
Here’s Jennifer to share why honey is so beneficial for health.
Sweet on My Honey…
I have a sweet tooth—and right now I’m sweet on honey. One of the oldest natural sweeteners, honey has been prized across cultures for flavor and for medicinal use. Ancient myths credited it to the gods, and people have used honey through the ages for its nutritive and healing properties.
Raw honey (unfiltered and unheated) offers a range of health benefits. It has antimicrobial, antifungal, anti-inflammatory, and antiseptic qualities, and it can help stimulate the immune system. Applied topically, raw honey can keep wounds clean and support faster healing. Internally, it can soothe irritated tissues like sore throats, support kidney function, and provide an energizing source of natural sugars. Raw honey is rich in enzymes and antioxidants that support heart health, and because it retains traces of bee pollen, it carries additional nutritional value.
Bee pollen, often sold as a supplement, contains amino acids (it’s considered a complete protein), vitamins, minerals, fatty acids, and enzymes. It has been used to help manage allergies, support immune function, and address fatigue and nutritional deficiencies. Honey itself contains B vitamins, iron, magnesium, and is notably high in potassium—an attribute that makes the environment less hospitable for many bacteria.
Tips for selecting and storing honey:
1) USDA grades honey by clarity rather than nutritional value. Highly filtered honey looks clear but may lack pollen and other beneficial components. Cloudier, unfiltered varieties often retain more healthful elements.
2) High-quality, unfiltered honey often crystallizes at room temperature. This natural process does not mean the honey has gone bad—gently warming it will return it to liquid form.
3) Generally, darker honeys tend to be richer in vitamins and minerals.
4) Supermarket honey is often a blend from many sources and processed for uniformity. For maximum health benefits, seek out local, minimally processed honey from nearby producers.
5) Heat from high-temperature cooking can destroy honey’s beneficial enzymes and vitamins. To preserve its properties, add honey after cooking or use it in uncooked preparations whenever possible.
Ways to enjoy honey while keeping its benefits: drizzle it over fresh berries, figs, or grilled stone fruits; pair it with blue cheese; use it as a finishing glaze for grilled meats or fish; make a simple honey vinaigrette with 1 part local honey, 1 part champagne vinegar, and 1.5 parts light oil; stir it into smoothies; replace pancake or waffle syrup with honey; or drizzle it over vanilla ice cream or frozen yogurt.