The honey that most of us are familiar with is golden, thick, and syrupy. It’s easy to spread on toast or stir into tea, and we think of it as a sweet treat. It’s a delicious addition to cakes, drinks, and candies. But did you know that honey can also be used for medicinal purposes?
Manuka honey is a special kind of honey that can be used to treat infections, burns, wounds, and even gum disease. The main difference between manuka honey versus regular honey is the flower that it is sourced from. Regular honey is made from clover, sunflowers, buckwheat, or any other kind of plant that bees collect nectar from. Manuka honey is always made from the nectar of the manuka plant. This plant, found in New Zealand and Australia, grows beautiful white flowers. Its name comes from the Maori language, which is the language of the indigenous people of New Zealand.
Because it is made from a single plant, manuka honey is less common than the kind of honey that you would find on a grocery store shelf. It’s much more expensive, too. A 250g jar of manuka honey could cost as much as $30, while a similarly sized jar of regular raw honey can be bought for around $5 or $6. Manuka honey is considered a specialty food. You probably won’t be able to find it at big chain supermarkets, but health food stores often have it in stock.
Finding Authentic Manuka Honey
If you’re going to spend a lot of money on honey, you want to be sure that you’re getting what you pay for. When you buy manuka honey, look for a Unique Manuka Factor Honey Association (UMFHA label) on the jar. The UMFHA is an independent organization that was founded in New Zealand to protect the quality and integrity of manuka honey products.
If you see a reference to “UMF” on a jar’s label, it means that the honey inside is 100% genuine New Zealand manuka honey, and that the UMFHA has scientifically tested the honey to determine the strength of its medicinal qualities. No honey can be exported from New Zealand without first passing a government-mandated inspection, so rest assured: any New Zealand manuka honey that you buy is very likely to be the real thing.
The Unique Manuka Factor is a grading system that measures the quality of manuka honey. All UMFHA-approved manuka honey will have a UMF number on its label. This number reflects the potency of three key components of the honey:
- Dihydroxyacetone, also known as DHA, which helps determine the age of the honey.
- Methylglyoxal, also known as MGO, which is a chemical compound that makes manuka honey antibacterial and comes from the manuka flower.
- Leptosperin, which is another chemical compound only found in manuka honey.
When all of these are present, the honey in question is considered to be genuine manuka honey. Depending on how much of each compound is present, the honey is given a UMF rating. Honey of grade 10 and above is considered suitable for medicinal use. Grade 15+ can have digestive benefits, and grade 20+ can be used to treat wounds and oral health concerns.
See our recommended list of best Manuka Honey Brands
Manuka Honey Benefits
Despite its high price and the relatively small area in which it is produced, there is a huge demand for manuka honey. This is because the honey has scientifically-proven health benefits. Eating low-grade manuka honey can help you maintain good digestive and oral health, and higher-grade manuka honey can be used to treat existing health concerns and gum diseases.
There are many proven health benefits of manuka honey. It can ease pain, prevent scarring, soothe a sore throat, improve digestion, promote oral health, fight acne, or even just give you a boost of energy.
Manuka honey has antibacterial, antiviral, and anti-inflammatory powers that have been recorded and scientifically proven. One brand of manuka-infused wound and burn dressings has even gotten FDA approval in the US.
Treat Wounds
Manuka honey can be directly applied to burns, cuts, sores, and other wounds. Covering a wound in manuka honey before wrapping it can help the wound heal fast, scar less, and can also reduce pain. There are no known negative side effects of topically applying manuka honey to a wound. It is an effective topical treatment for a variety of ailments.
Treat Acne and Use on Skin
Manuka honey can also be applied to the face to treat acne or dull skin. Honey is a popular ingredient in skincare, and some people use raw honey as a kind of face mask, applying it directly to their skin. Manuka honey is even better for your skin than regular raw honey is. The higher the UMF rating, the more antibacterial power the honey has, and the more it will help fight acne and prevent future breakouts. By using manuka honey as a face mask or as part of your skincare routine, you can reduce inflammation and keep harmful bacteria off of your skin.
Treat Digestive Issues
While topical application of manuka honey has benefits, eating manuka honey is also good for you. Consuming the honey can reduce bloating and improve the health of your digestive system and can soothe a sore throat while also fighting off the bacteria causing the sickness.
Treat Your Gums and Bad Breath
Manuka honey, unlike most sugary food, is great for your mouth and gums. Its chemical makeup is different from refined sugars, and it doesn’t cause decay. Research shows that it effectively fights plaque and wipes out the bacteria that causes cavity and gum disease. It’s even more effective than most mouthwashes!
How to Eat Manuka Honey
Manuka honey is a unique, premium honey prized for its distinct characteristics and health benefits. Unlike regular honey, which is often light golden and smooth, manuka honey is darker in color, thicker in consistency, and sometimes granular. As it ages, manuka honey becomes even darker and more flavorful, adding to its appeal among honey enthusiasts and health-conscious individuals.
If you’re wondering how to enjoy manuka honey while maximizing its benefits, here’s everything you need to know.
Raw and Pure: The Best Way to Enjoy Manuka Honey
Eating manuka honey raw is the simplest and most effective way to reap its benefits. Consuming 1 to 2 tablespoons daily can support your digestive system, enhance oral health, and, depending on its Unique Manuka Factor (UMF) rating, provide additional antibacterial and healing properties. Higher UMF-rated manuka honey is especially renowned for its potent medicinal qualities.
For those who prefer not to eat it straight from the jar, manuka honey is incredibly versatile. You can add your daily dose to:
- Smoothies or cold drinks: Stir it into a refreshing beverage for a natural sweetener with a health boost.
- Oatmeal, yogurt, or granola: Drizzle it over breakfast dishes to start your day with a nutrient-packed addition.
- Baked goods or desserts (in moderation): Use it to enhance flavor while enjoying its benefits.
Additionally, some companies offer manuka-infused lozenges, caramels, suckers, and other candies. These options let you incorporate manuka honey into your diet in convenient, delicious forms—perfect for snacking or soothing a sore throat.
Protecting Manuka Honey’s Health Properties
While manuka honey is highly versatile, it’s important to handle it properly to preserve its beneficial properties. Never boil manuka honey or mix it with boiling liquids, as high heat can neutralize its active compounds, including methylglyoxal (MGO), which gives manuka honey its antimicrobial strength.
If you want to add it to tea or a hot drink, wait for the liquid to cool to a drinkable temperature before stirring in your honey. This ensures you enjoy the flavor and health benefits without compromising its potency.
Moderation is Key
Although manuka honey is packed with health benefits, it’s still a form of sugar. Eating more than 1 to 2 tablespoons a day won’t harm most people but may contribute to excessive sugar intake if consumed in large quantities.
Another factor to consider is the cost. High-quality manuka honey, especially with a high UMF rating, is an investment. Enjoying it in moderation allows you to extend the benefits over time while keeping your budget in check.
Final Thoughts
Manuka honey is a versatile and nutritious addition to any diet. Whether eaten raw, mixed into a cold dish, or used as a natural sweetener, it offers a rich, complex flavor and health-boosting properties that set it apart from regular honey. Just remember to avoid exposing it to high heat and to enjoy it in moderation.
By incorporating manuka honey into your routine, you’re not just savoring a delicious treat—you’re nourishing your body with one of nature’s most remarkable superfoods.
