5 Health Benefits Of Honey + The Science Of How It Works

The Egyptians used honey in preservation and mummification, and jars of honey found in tombs thousands of years old are still perfectly intact. Honey's low pH (between 3 and 4.5) eliminates bacteria that might lead to cellular decomposition. Moreover, honey's high sugar content inhibits microbial growth, speeds the healing of wounds and burns, and facilitates recovery from ailments ranging from urinary tract infections to chronic gastritis and ulcers4.

Before we dive into the world of honey as an antioxidant, let's define some terms. An antioxidant is a substance that inhibits oxidation or the effects of oxidation on living cells. Oxidation occurs when a cell is exposed to or combined with oxygen, ultimately resulting in its deterioration. One way oxidation can be assessed is by measuring levels of reactive oxygen species, or ROS. ROS levels increase during times of environmental stress or oxidation, resulting in oxidative stress and the degradation of the cell6. This type of oxidative stress can lead to numerous physical pathologies, from cancer to asthma to hypertension.

That's where honey comes in. Honey contains high levels of polyphenols, which have been found to reduce ROS levels7 effectively in cells. Polyphenols are plant compounds that act as antioxidant agents in the body and have been found in abundance in honey, with darker honeys found to have a higher phenolic content and antioxidant capacity. Epidemiological studies also show that polyphenols have potent effects in the treatment of cancer8 and cardiovascular disease9. Moreover, these same antioxidants serve to reduce LDL cholesterol levels10 by keeping cholesterol out of the lining of the blood vessels. Oxidative stress has also been shown to cause inflammation11, internally and externally—another arena in which honey has proved effective for treatment.

In tandem with its antioxidant powers, honey's phenolic compounds have also been shown to reduce inflammation in the body and even to inhibit tumor growth12 in cell and animal models. Inflammation is a defensive response by cells and tissues and can be either acute (the way a bug bite swells) or chronic (the way joints become swollen and stiff) in nature.

Functioning as an antibacterial, antioxidant, and anti-inflammatory agent, honey serves as one of the most potent medicinal foods available today—at the correct dosage. While it could be tempting to treat internal ailments by consuming the high dosage levels indicated in scientific studies (many studies involved consuming around ½ cup a day10), eating that much honey is not necessarily nutritionally advisable. Honey is considered an added sugar, and, per the American Heart Association's suggestion15, should be limited to about 1½ teaspoons per day. At home, it would be best to consume honey in moderation (like with tea or to sweeten your oatmeal) or use it in various topical applications (like in a honey face wash or putting on small burns or scratches. —from honey face-washing to treating small burns and wounds—and limited internal administration.