7 Evidence-Backed Benefits of Raw Honey

Raw honey is more than a sweetener—it’s a naturally complex food prized for its flavor and functional qualities. Unlike pasteurized honey, raw honey is minimally processed, preserving its natural enzymes, pollen, and antioxidants.

1) Antioxidant powerhouse

Raw honey contains polyphenols and flavonoids that help neutralize free radicals. Darker varietals generally contain higher antioxidant levels.

2) Soothes coughs and sore throats

Multiple studies suggest honey can soothe coughs and support upper-respiratory comfort. A spoonful in warm tea can be especially comforting.

3) Natural prebiotics

Oligosaccharides in honey may support beneficial gut bacteria, contributing to digestive wellness.

4) Athletic fuel

Honey’s mix of natural sugars and trace minerals provides steady energy for training and recovery.

5) Skin and wound support

Medical-grade honeys are used in clinical settings for their osmotic properties. For everyday skincare, raw honey can be a gentle DIY mask.

6) Seasonal character

Local pollen and nectar sources give raw honey unique flavor profiles—and a delicious connection to place.

7) Simple, versatile ingredient

From salad dressings to baking, honey offers complex sweetness and moisture without refined sugar.

Note: Honey is not suitable for infants under one year.