EDUCATION

Is Manuka Honey a Superfood?

EDUCATION

12 minute read

Essential Takeaways

There is no official definition of a “superfood”, so we need to read between the lines a little. It’s generally accepted that a superfood is particularly rich in nutrients and offers a number of health benefits.

Manuka honey could be considered a superfood thanks to its uniquely potent antibacterial, anti-inflammatory, and antioxidant properties. These properties have fueled research into its potential for a wide range of purposes, from brain health, immunity, wound healing, allergy management and better sleep to anti-cancer effects and beyond¹.

But there’s one crucial watch-out. Honey is one of the most faked foods in the world, so many of those clear, runny products are closer to refined syrup than pure bee food. Stick to raw UMF™ Manuka honey for the best honey superfood on the market.

“Honey has always straddled the line between ingredient and medicine. It has antimicrobial and antiviral properties, and is antioxidant-rich. Aristotle believed consuming it prolonged life, while Hippocrates was known to prescribe honey to tackle many ailments, even favouring it to counteract baldness.”

  • Why honey is the world’s best superfood, CN Traveller².

Humans have a long and loving history with honey.

Before we understood it on a chemical level, we used it for healing all sorts of conditions. And that was across cultures and over millennia.

Something had to be working.

Today, we know a lot more about why honey might be considered a superfood, and how it can benefit everything from immune support and gut health to our brain, skin, and hair.

So that’s what we’ll be exploring in this guide to honey superfood facts.

In this guide to uncovering the honey superfood story:

What Qualifies as a Superfood?

Superfoods are generally considered to be foods that are nutrient-dense³. Abnormally high in good stuff, they offer real bang for their caloric buck. In other words, for the amount of calories present, they really deliver on beneficial nutrients.

There’s no official definition, but superfoods are often plant-based and contain lots of vitamins, minerals, and antioxidants. So, as consumers, we have to make up our own minds about what products qualify as superfoods.

Here are some examples of superfoods and why they qualify³:

  • Berries (particularly açai, blueberries, and goji): high in amino acids, vitamins, fibre and manganese.

  • Tea (particularly green and white): Low in calories and high in antioxidants, with anti-inflammatory properties.

  • Leafy greens (like spinach, kale, and Swiss chard): Rich in vitamins, carotenoids, iron, magnesium, potassium, calcium, and fibre.

Superfoods are ingredients that offer a disproportionately higher nutritional value than others. Our bodies love them, and so do we.

So what about honey? Is honey a superfood?

Let’s find out.

Why Honey is a Superfood

“Honey is a nutritious, healthy, and natural food, to which antioxidant, anti-inflammatory, and antimicrobial properties have been attributed, mainly due to its content of phenolic compounds.”

  • A comprehensive review of the effect of honey on human health, a 2023 review⁴.

To be considered a superfood, honey needs to contain vitamins and minerals, and offer potent health benefits.

Before we list the beneficial compounds found in honey, it’s important to note that the composition can vary from batch to batch. The floral source of the honey, the health of the bees that made it, even the soil and climate, can all influence what’s in your jar at home.

The information shared below is based on a 2024 review of Manuka honey. Manuka honey is generally considered the most potent type of honey when it comes to health and wellness benefits overall⁵.

Let’s see how it measures up.

SHOP REAL RAW MANUKA

Manuka honey offers uniquely potent health benefits

“Based on the evidence from in vitro, in vivo and clinical studies, multifunctional bioactive compounds of Manuka honey have exhibited anti-oxidative, anti-inflammatory, immunomodulatory, anti-microbial, and anti-cancer activities.”

  • An updated review of functional ingredients of Manuka honey, a 2024 review⁵.

The unique chemical composition of Manuka honey has made it popular throughout the world, both in kitchen pantries and as a prescribed remedy by doctors and even vets.

Thanks to the high levels of bioactive compounds (such as dihydroxyacetone) in the mānuka nectar that bees collect, Manuka honey contains more methylglyoxal (MGO) than other honey types - sometimes, up to 100 times more⁶. MGO is the key compound associated with the antibacterial activity of honey, so the more MGO, the higher its potency⁶.

And it’s not just the antibacterial properties that make Manuka honey special.

Studies have shown that Manuka honey also exerts anti-inflammatory, antioxidant, and even potential anti-cancer effects⁷.

Here are some of the key findings from our articles along with links to each dedicated guide for more information:

  • Immunity: Manuka honey regulates immune responses, triggering or suppressing the immune system as needed to combat various illnesses⁸.

  • Brain health: Honey’s antioxidant properties have been shown to help with cognition and memory⁹, and may even protect the brain against the stress caused by conditions like anxiety and depression¹⁰.

  • Energy and managing blood sugar: Honey can give you a boost in energy, which lasts for longer than refined sugar¹¹.

  • Inflammation and arthritis: Honey has been found to be effective even against some of the most chronic inflammatory conditions, such as arthritis. It has chondroprotective effects, meaning it strengthens cartilage and prevents breakdown¹².

  • Wound healing: Manuka honey is effective (when used topically) at clearing wounds, maintaining hydration, managing inflammation, and even being used against antibiotic-resistant bacteria¹³.

  • Anti-cancer: Manuka honey has shown potential to increase the effectiveness of cancer treatment, destroying toxic cells without damaging the healthy ones¹⁴.

  • Allergies: Studies have shown that honey can ease inflamed airways, reduce nasal mucus, and soothe sore throats¹⁵.

  • Supports Gut Health: Manuka honey offers potential prebiotic and probiotic effects, aiding the growth of beneficial gut bacteria like Bifidobacterium and Lactobacillus.

These are just some of the health and wellness uses for Manuka honey.

If those don’t make it a superfood, we’re not sure what else could…

Dive into our educational treasure trove of articles about the latest honey research here.

Read real-life stories about how happy customers are using Manuka honey to improve their lives here.

Raw honey contains vitamins and minerals

You’re probably thinking this is all well and good, but honey is still mostly sugar, right?

Well, sort of.

Honey certainly contains sugar, so it’s important to consume it as part of a balanced diet. But studies show that it also contains beneficial vitamins and minerals.

According to this 2024 study, Manuka honey contains high levels of vitamins C, with B1, B2, B5, and B6⁵ the next most dominant. These nutrients contribute to immunity, wound healing¹⁶, energy release, the nervous system, skin health and managing oxygen supply in the body¹⁷.

In terms of minerals, the most dominant in the Manuka honey tested were potassium, calcium, magnesium, and sodium⁵. These are important for blood pressure, fluid retention, bone health¹⁸, mood, sleep, physical performance, blood sugar regulation¹⁹, nerve and muscle function²⁰.

Trace amounts of iron, manganese, aluminium, copper, boron, and barium have also been found. While the quantities of these trace minerals may have less of an impact on our bodies, they are still adding a diversity of minerals into our diet every time we eat Manuka honey.

Learn more about the nutritional composition and benefits of Manuka honey in this guide.

What happens if we eat honey daily?

Eating honey every day may give you energy, help you fight allergies, and generally maintain good health and wellness. Of course, this varies for everybody and depends on the type of honey you eat.

Here's what a couple of customers said after eating Manuka honey daily:

“I got it to help boost my immune system. Seems like I have been getting colds and flu more often, and every time I would see my 2 year old grandkids I would get sick shortly after. Since I have been taking a spoonful of honey every day, sometimes I take 2, I haven't gotten sick.”

“I love this honey, I take a spoonful every day and I feel younger and stronger every day! The love I feel in this honey is next level!”

Is there a downside to eating honey?

For most healthy adults and children, pure, raw honey is a safe and delicious natural superfood and a fantastic substitute for refined sugar. However, there are a few people who shouldn’t eat honey.

Infants under one year old don’t yet have the digestive capacity to process the naturally occurring bacteria that some raw foods can carry. This can be life-threatening to them, so it’s important not to give them these foods - which includes raw honey. Learn more about giving children honey here.

This is also the case for people with compromised immune systems.

People with allergies to bees may not be able to eat honey. If this applies to you, make sure to check this with your doctor before trying Manuka honey.

And finally, people with diabetes should speak with their doctor before introducing honey into their diet. Honey can be an excellent source of energy and blood sugar regulation for diabetics, but everyone will be different. It’s important to check with a professional first.

Aside from these medical concerns, the biggest downside to eating honey has to do with the quantity of fake, diluted and tampered honey on the grocery store shelves.

Sometimes, despite what appears on the bottle, you might be picking up something closer to sugar syrup.

For this reason, it’s best to stick to UMF™ Manuka honey if you’re looking for the real deal.

SHOP REAL RAW MANUKA

Which is the Best Superfood Honey?

Now that we’ve explored why you might consider honey a superfood, let’s discuss which type of honey, specifically, is the best.

It’s important to say up front that the best type of honey for you depends on what you want it for.

Assuming you want superfood honey for the unique health and wellness benefits, then one type comes out on top: Manuka honey. But don’t just take our word for it.

“I've tried other honeys but this one truly tops the others!”

“I have been using this Manuka honey for about 3 months and I consider it a vital component to my wellness routine. The taste is unlike any other honey I've tried - a delightful blend of sweetness and richness and the remarkable health benefits.

I've noticed a significant improvement in my overall well-being, skin and boost my immune system.”

“I don’t know what kind of magic is in this honey, but when I went to my doctor, he said he had to lower my thyroid medicine and also my cholesterol hasn’t been this low since 2018!”

Unfortunately, Manuka honey’s exceptional reputation has made it vulnerable. Much of the honey you find on grocery store shelves has been ultra-processed and diluted to make it look more commercial and to increase stock.

The processing often strips the superfood honey of its beneficial enzymes, leaving you with little but sugar.

So, how do you ensure you buy the best Manuka honey?

By opting for the Unique Manuka Factor (UMF™)-graded jars.

There are two reasons why UMF™ Manuka honey is the best honey superfood:

  1. It is pure, raw Manuka honey, which offers the most potent antibacterial, antioxidant, and anti-inflammatory properties.

  2. It has been independently tested and verified to be the real deal. None of that ultra-processing or dilution, ever.

Only pure, raw, monofloral Manuka honey produced and packaged in New Zealand can get a UMF™ grade. It is the strictest grading system in the world and endorsed by the New Zealand government.

The grade itself is determined by the amount of MGO in the honey, so the higher the grade, the more potent its total antibacterial activity.

For the most potent superfood honey, opt for the highest UMF™ grades:

Or learn more about UMF™ Manuka honey and choosing the right one for you.

There’s also our quick and easy quiz to help you decide which grade is right for you.

3 Ways to Use Manuka Honey as a Superfood

Before we dish out some delicious ways to use your superfood honey, there are two key things you need to know to get the best results.

Firstly, make sure you store it correctly. This means an airtight container at room temperature, but you can find out more details on that here.

Secondly, never heat your honey. If you are cooking with it, make sure to add it after the food cools down below 37℃ (98.6℉). You can find cooking tips here, and ways to soften crystallised honey without losing its benefits here.

  1. Take your superfood salad up a notch

Leafy greens are a classic superfood that most of us have heard of already. Contrary to popular belief, a good salad can be exciting and filling when paired with the right ingredients.

Why not throw together some kale, spinach, and chard in a bowl? Toss in a handful of your favourite nuts and seeds to introduce extra nutrients and fibre.

If you eat meat, salmon or lean chicken can be great, clean sources of protein. If you’re on a plant-based diet, think tofu or legumes for protein, amino acids, vitamins, and minerals.

Top your salad with avocado, rich in healthy fats, and pomegranate seeds for a big polyphenol hit.

And then comes the good bit. Try one of these customisable Manuka honey salad dressing recipes to tie it all together.

  1. Add an extra sweet punch to your superfood smoothie

Occasionally, we meet a superfood that is amazing for our bodies, but doesn’t taste so great (we’re looking at you, spirulina).

Sometimes fresh fruit helps, but it doesn’t always hit the spot.

So why not add pure, raw Manuka honey to your smoothie to add a seriously decadent, thick, caramel-like flavour and texture to your superfood drink? It just might help those slightly more earthy, bitter ingredients go down a treat.

Here are some of our favourite smoothie recipes to try.

  1. Replace sugar in your cuppa

If you like a little sweetness in your tea or coffee, Manuka honey might just be the natural alternative you’ve been looking for.

Green and white tea are considered superfoods, and coffee also packs a health and wellness punch too²¹.

Just be sure to let your drink cool to below 37℃ (98.6℉) before adding your Manuka honey.

Click here for tips on getting the best from Manuka honey in your cuppa.

Suggested Articles

New Zealand Honey Co. Manuka Honey: The Only Superfood Honey You Need

“UMF™ 28+ is hands down one of the most effective superfoods I've ever tried. I take a spoonful every day with my blueberry shake, and it blends perfectly.

The taste is bold and has a crisp flavor—really unique in the best way. It really does help prevent infections and speeds up recovery. Very good quality. Highly recommend!”

Superfoods are the best that nature has to offer our bodies. And Manuka honey is no exception.

By opting for New Zealand Honey Co. UMF™ Manuka honey, you can be sure that you’re getting the cleanest, purest product, sourced from responsible beekeepers from the wilds of New Zealand.

Non-GMO, glyphosate free, Halal, and Kosher, all our Manuka honey is as close to its natural state in the hive as possible. From our home, to yours.

Read more about our credentials here.

Shop the range.

Suggested further reading:

Sources:

¹ Why is Manuka honey good for you? New Zealand Honey Co.

² Why is honey the world’s best superfood? CN Traveller.

³ Superfoods, Medical News Today.

⁴ Honey and human health, National Library of Medicine.

⁵ Functional ingredients of Manuka honey, ScienceDirect.

⁶ What does MGO mean on Manuka honey? New Zealand Honey Co.

⁷ Why is Manuka honey good for you? New Zealand Honey Co.

⁸ Immunomodulatory responses induced by manuka honey, National Library of Medicine.

⁹ Honey on brain health, Frontiers.

¹⁰ Honey for learning and memory impairment, SemanticScholar.

¹¹ Manuka honey pre-workout superfood, New Zealand Honey Co.

¹² Bioactive compounds in honey for treating osteoarthritis, National Library of Medicine.

¹³ Honey-based templates in wound healing and tissue engineering, National Library of Medicine.

¹⁴ Manuka honey for colon cancer treatment, ScienceDirect.

¹⁵ Manuka honey for allergies, New Zealand Honey Co.

¹⁶ Vitamin C, NHS.

¹⁷ Vitamin B, NHS.

¹⁸ What does potassium do? Healthline.

¹⁹ Magnesium benefits, Healthline.

²⁰ Salt and sodium, Harvard Health.

²¹ Coffee, Hopkins Medicine.

Your wellness journey starts with a spoonful a day.

SUBSCRIBE TO OUR NEWSLETTER

Receive our latest releases, offers, guides and more.