Exploring the health impacts: What does raw honey do for the human body?

October 21, 2025 •

4 min read

For centuries, honey has been used medicinally for its healing properties. Unlike its heavily processed counterpart, raw honey is unfiltered and unpasteurized, retaining many of its natural nutrients. But what does raw honey do for the human body specifically, and what makes it a powerhouse of natural goodness?

Quick Summary

Raw honey, in its unprocessed state, offers numerous benefits by preserving natural enzymes, antioxidants, and antibacterial compounds. It strengthens the immune system, aids digestive health, and serves as a topical remedy for skin issues.

Key Points

Rich in Antioxidants: Raw honey contains flavonoids and phenolic acids that fight oxidative stress and reduce inflammation.
Supports Gut Health: It acts as a natural prebiotic, nourishing beneficial gut bacteria essential for healthy digestion.
Natural Cough Suppressant: Its thick consistency helps soothe sore throats and can reduce cough symptoms for adults and children over one.
Antibacterial and Antifungal: Raw honey's natural antimicrobial properties can help inhibit the growth of harmful bacteria and fungi.
Retains More Nutrients: Minimal processing means raw honey contains more enzymes, pollen, and propolis than regular pasteurized honey.
Promotes Skin Healing: Applied topically, raw honey can accelerate the healing of wounds and burns due to its antimicrobial properties.

What is Raw Honey and How is it Different?

Raw honey is collected directly from the beehive and is strained to remove impurities like beeswax and dead bees, but is not pasteurized or filtered at high temperatures. This minimal processing is the key difference between raw and regular commercial honey. Regular honey is heated and filtered, a process that improves its texture, extends its shelf life, and makes it clearer and more appealing. However, this intensive processing can also remove or destroy many of the beneficial components found naturally in raw honey, including antioxidants, enzymes, bee pollen, and propolis.

Rich in Antioxidants

Raw honey is a rich source of antioxidants, primarily flavonoids and phenolic acids, which help protect the body from oxidative stress. Oxidative stress is linked to cell damage and the development of chronic diseases, including heart disease and certain cancers. By neutralizing harmful free radicals, the antioxidants in raw honey can reduce inflammation and contribute to overall cellular health. Darker varieties of honey, in particular, tend to have higher antioxidant levels.

Supports Digestive Health

Raw honey acts as a natural prebiotic, nourishing the beneficial bacteria that reside in the intestines. This supports a healthy gut microbiome, which is crucial for digestion and overall well-being. The natural enzymes found in raw honey can also assist the digestive process, potentially reducing bloating and discomfort. For centuries, honey has also been used to soothe gastrointestinal issues such as diarrhea, with some studies showing it may be effective in treating certain bacterial infections that cause stomach ulcers.

Natural Remedy for Coughs and Sore Throats

For children over the age of one and adults, raw honey can be an effective natural remedy for soothing sore throats and suppressing coughs. Its thick consistency helps coat the throat, while its anti-inflammatory properties can reduce irritation. Studies have suggested that honey can be more effective than some over-the-counter cough medicines for alleviating symptoms of upper respiratory infections and improving sleep quality.

Antibacterial and Antifungal Properties

Raw honey's antimicrobial capabilities are well-documented, a benefit attributed to its natural content of hydrogen peroxide and its low pH level. This makes it effective at inhibiting the growth of certain bacteria and fungi. This property is especially valuable for topical applications. Medical-grade honey, particularly Manuka honey, is often used to treat wounds and burns, promoting faster healing by killing bacteria and breaking down dead tissue. For minor cuts and burns, raw honey from the pantry can also be applied as a first-line remedy, although serious injuries require medical attention.

Boosts Immune System

By providing a variety of vitamins, minerals, and antioxidants, raw honey can help strengthen the immune system and increase white blood cell production during immune responses. Traces of bee pollen and bee propolis, which are present in raw honey but often removed during processing, also contribute to this benefit. The anti-inflammatory and antioxidant effects help reduce the burden on the immune system, allowing it to function more effectively.

How to Incorporate Raw Honey into Your Diet

There are many simple ways to enjoy the benefits of raw honey. Unlike processed honey, it's best to avoid heating raw honey to high temperatures to preserve its beneficial enzymes and nutrients.

Morning Elixir: Add a spoonful to a glass of warm water with a squeeze of fresh lemon juice to start your day.
Natural Sweetener: Use it to sweeten yogurt, oatmeal, or tea instead of sugar.
Smoothie Booster: Blend it into your morning smoothie for a natural energy boost.
Homemade Dressing: Mix it with olive oil and vinegar for a healthier salad dressing.
Overnight Oats: Stir it into overnight oats for added sweetness and flavor.

Raw Honey vs. Regular Honey: A Comparison

To highlight the clear differences, here is a comparison table outlining how raw honey stands apart from its regular, processed counterpart:


Feature	Raw Honey	Regular Honey
Processing	Minimally filtered, unpasteurized.	Heated to high temperatures (pasteurized) and filtered.
Nutrients	Retains natural enzymes, vitamins, minerals, pollen, and propolis.	Many beneficial enzymes and nutrients are reduced or destroyed by heat.
Antioxidants	Richer in antioxidants like flavonoids and phenolic acids.	Lower antioxidant content due to pasteurization.
Appearance	Often cloudy, opaque, and may crystallize over time.	Clear, smooth, and more uniform in color.
Taste & Aroma	More variation in taste and aroma, depending on the nectar source.	More consistent and milder flavor due to processing.
Shelf Life	Natural and long-lasting, though crystallization may occur.	Extended shelf life due to pasteurization.

Conclusion

Raw honey's unique composition, with its wealth of antioxidants, antibacterial compounds, and natural enzymes, offers a range of potential health benefits that are often lost in processed alternatives. From supporting the immune and digestive systems to soothing coughs and aiding skin health, the minimally processed nature of raw honey is what makes it a superior choice for those seeking to incorporate a more natural, health-promoting sweetener into their diet. While moderation is key due to its sugar content, replacing regular sugar with raw honey can be a simple way to gain a little extra nutritional advantage from nature's treat.

Potential Risks and Considerations

While beneficial for most, it's important to be aware of potential risks. Honey, both raw and regular, can contain Clostridium botulinum spores, which can cause infant botulism. This makes it unsafe for children under 12 months, whose digestive systems are not mature enough to fight the bacteria. Additionally, individuals with severe allergies to pollen or bee products should exercise caution, as raw honey can trigger allergic reactions. Always consult a healthcare professional for specific medical advice.

Frequently Asked Questions

No, honey is not safe for infants under 12 months old. It can contain Clostridium botulinum spores, which can lead to infant botulism, a serious and potentially fatal condition.

Store raw honey in a cool, dark place in an airtight container, preferably glass. Avoid direct sunlight and heat, which can degrade its beneficial compounds. If it crystallizes, you can gently heat it in a bowl of warm water to re-liquefy it.

Some people believe that local, raw honey can help build immunity to local pollen, thereby reducing seasonal allergy symptoms. However, more scientific research is needed to fully confirm this anecdotal evidence.

Yes, exposing raw honey to high temperatures, such as during pasteurization, can destroy or reduce its natural enzymes, vitamins, and antioxidants. To preserve its health benefits, it's best to consume it raw or add it to warm, not boiling, foods and drinks.

Raw honey is generally considered more beneficial than regular honey because its minimal processing preserves more of its natural nutrients, enzymes, and antioxidants. Regular honey's pasteurization and filtering strip away many of these valuable components.

When applied topically, raw honey has antibacterial and anti-inflammatory properties that can help with acne, reduce redness, and speed up the healing of minor wounds. Its humectant properties also help to hydrate and soften the skin.

Because honey is still a form of sugar, it should be consumed in moderation. A typical serving size is 1 to 2 tablespoons per day. It's recommended to limit other added sugars in your diet when consuming honey.