1. A good source of antioxidants

Raw honey contains an array of plant chemicals that act as antioxidants. Some types of honey have as many antioxidants as fruits and vegetables. Antioxidants help to protect your body from cell damage due to free radicals.

Free radicals contribute to the aging process and may also contribute to the development of chronic diseases such as cancer and heart disease. Research shows that antioxidant compounds in raw honey called polyphenols have anti-inflammatory effects that could be beneficial in protecting against a number of conditions associated with oxidative stress.

The raw version of honey can also contain bee pollen and bee propolis, which may have added benefits. A 2017 review of studies suggested that raw honey may have potential protective effects for the respiratory, gastrointestinal, cardiovascular, and nervous systems, and even has potential in cancer treatment.

2. Raw honey nutrition

Raw honey’s nutrition content varies by its origin and other factors. Generally, one tablespoon or 21 grams of raw honey contains 64 calories and 17 grams of sugar. Raw honey also contains smaller amounts of the following micronutrients (or, vitamins and minerals):

• calcium
• magnesium
• manganese
• niacin
• pantothenic acid
• phosphorous
• potassium
• riboflavin
• zinc

In addition, raw honey is a source of varying amounts of amino acids, enzymes, and other beneficial compounds.

research has shown that the propolis in raw honey has antifungal and antibacterial properties.

The potential for both internal and topical treatments using raw honey is significant. Honey’s effectiveness as an antibacterial or antifungal varies depending on the honey, but some varieties are being studied for specific therapeutic uses such as against Candida-associated infections.

4. Heals wounds

A 2018 review of studies found that honey has antimicrobial properties. A 2017 review of studies also suggested that honey, propolis, and royal jelly may have potential health benefits for microbial inhibition and wound healing.

Keep in mind that the honey used in research settings is medical grade, meaning it’s inspected and sterile. It’s not a good idea to treat cuts with honey you buy from a store. Always speak with your doctor before using honey for any medical purposes.

5. Phytonutrient powerhouse

Phytonutrients are compounds found in plants that help protect the plant from harm. For example, some keep insects away or shield the plant from ultraviolet radiation.

The phytonutrients in honey are responsible for its antioxidant properties, as well as its antibacterial and antifungal power. They’re also thought to be the reason raw honey has shown immune-boosting and anticancer benefits. Heavy processing in regular honey can destroy these valuable nutrients.

6. Help for digestive issues

Honey is sometimes used to treat digestive issues such as diarrhea, though research to show that it works is limited. It may have potential as a treatment for Helicobacter pylori (H. pylori) bacteria, though, a common cause of stomach ulcers.

It also contains beneficial prebiotics, meaning it nourishes the good bacteria that live in the intestines, which are crucial not only for digestion but overall health.

7. Soothe a sore throat and cough

Honey is an old sore throat remedy that soothes the ache and can help with coughs. Add it to hot tea with lemon when a cold virus hits.

Though more research is needed, a 2021 review of studies suggested that honey could be superior to other forms of care for the improvement of upper respiratory tract infections.

A 2016 study also suggested that the antibacterial and anti-inflammatory properties are effective for helping a sore throat.

8. Brain benefits

There may even be some cognitive benefits to raw honey. The polyphenols in honey may be able to counter inflammation in the hippocampus, the part of the brain involved in memory.

The antioxidant and anti-inflammatory effects can benefit many parts of the body, including brain health.