Valuable Hype

We spread it on our toast, mix it into our tea, or take a spoonful directly from the jar to soothe a sore throat. While we appreciate its versatility, we frequently neglect to acknowledge honey’s profound history and remarkable healing abilities.

The Sweet Evolution of Honey

Honey has been revered for its healing properties since ancient civilizations—Egyptian records suggest that honey production dates back to around 3000 BC, used for purposes ranging from alleviating cold symptoms to treating bacterial infections.

Throughout history, the ancient Greeks believed honey contributed to longevity. In the Roman Empire, its popularity was so great that a “honey tax” was implemented.

The antibacterial properties of honey were scientifically acknowledged in 1892, and this sticky substance has been valued for its immune-boosting advantages ever since.

“When considering the immune system, its main roles are to protect the body from foreign invaders and to repair damaged cells,” explains Alyson Munkley, ND. “Honey effectively supports both functions due to its antibacterial and antiviral properties.”

A Diverse World of Honey

Currently, over 300 varieties of honey are found across the globe, each with its own distinctive flavor profile—determined by the types of nectar that bees gather—and a plethora of health benefits.

Manuka Honey

Manuka honey is often regarded as the best of the healthy honey varieties. It is one of the few types classified as medical-grade due to its high concentrations of methylglyoxal (MGO)—a natural antibacterial compound that fights infections and reduces inflammation, thereby enhancing overall immunity.

Harvested from a flowering shrub native to New Zealand, manuka honey has an earthy and medicinal flavor. Each bottle has a grading system indicating its potency; the higher the number, the stronger the antibacterial effects (and the higher the price).

Buckwheat Honey

If Manuka is the gold standard, then buckwheat honey can be considered its Canadian equivalent, equally rich in flavor and nutrients. This dark honey is locally produced in Ontario, Quebec, Manitoba, and Saskatchewan. It’s also a rarer variety; since the buckwheat flower is small, bees need to visit many flowers to collect enough nectar for production. The toffee-like sweetness is full of antioxidants, with some studies suggesting it has even higher antioxidant levels than Manuka.

“Antioxidants are crucial as they help protect immune cells, like white blood cells, from damage caused by free radicals,” explains Munkley. “The antioxidants found in honey are also known to enhance immune cell function and mitigate excessive inflammation during infections.”

Clover Honey

Clover honey, derived from various clover flower species, is the most common variety found on grocery store shelves. It has a light amber color and a smooth, syrup-like sweetness. Clover honey, particularly the raw version, is also effective in supporting the immune system by deterring harmful bacteria and aiding infection recovery.

Wildflower Honey

Wildflower honey is made when bees pollinate multiple flower types instead of just one. It boasts high levels of antioxidants like flavonoids and phenolic acids, which combat oxidative stress and promote immune health. A study involving 57 types of blossom honey revealed that wildflower honey displayed the most substantial antibacterial properties.

Raw Honey

Raw honey refers to honey that hasn’t undergone pasteurization, making it richer in nutrients compared to its heat-processed counterpart. “Raw honey is more medicinally potent because it retains a higher level of naturally occurring enzymes and antioxidants,” notes Munkley. “The delicate phytonutrients may be damaged during pasteurization.”

The combination of honey’s high acidity and low moisture content creates an environment where harmful bacteria struggle to survive. As a result, raw honey is typically safe for healthy adults.

Propolis: The Bee’s Nutritional Powerhouse

Propolis, sometimes referred to as “bee glue,” is not technically honey but deserves recognition for its nutritional benefits. Bees create this sticky substance from tree sap, beeswax, and plant compounds, using it to seal their hives and protect against intruders. You’ll find propolis on shelves in forms like tinctures, sprays, capsules, or lozenges.

Propolis offers health advantages similar to honey but exhibits even greater antimicrobial activity, making it effective against infections like stubborn colds and sore throats.

Unlike honey, propolis is low in sugar. “Propolis can be a suitable option for diabetics looking to benefit from the superfood properties of honey while avoiding sugar,” Munkley adds.

Connected to Nature

While honey is a vital pantry staple filled with health benefits, that shiny jar signifies something even more powerful: the bees that produce it. These remarkable creatures can travel up to 5 miles (8 km) from their hives to collect nectar and pollinate surrounding crops.

“When selecting honey, it’s crucial to support local beekeepers, as healthy bee populations are vital for sustaining local food systems,” says Munkley. “This contributes to the greater immune system we are all a part of—essentially, our local ecosystem.”

This article originally appeared in the September 2025 edition of alive magazine.