Key Takeaways:
- Manuka honey’s unique nutrients, like MGO and antioxidants, make it a beneficial addition to anti-inflammatory diets.
- Incorporating Manuka honey into your diet can support the body’s natural defense against inflammation and promote overall wellness.
- Manuka honey is a natural, functional food that supports the healthy function of the immune and digestive systems.
Manuka Honey in Anti-Inflammatory Diets: A Nutrient Review
In recent years, anti-inflammatory diets have become all the rage. With many processed foods as part of the modern diet, this isn’t a huge surprise. However, can Manuka honey play a part in these anti-inflammatory diets?
Known for its high levels of methylglyoxal (MGO) and powerful antioxidants, Manuka honey is often used to support overall wellness and health. So, let’s take a closer look. Below, we dig into how Manuka honey can help maintain overall health as part of an anti-inflammatory diet.
What is an Anti-Inflammatory Diet?
Diet can be a driving force in the body’s development of inflammation. Inflammation is the body’s natural response to an irritant, such as germs, foreign objects, or injuries. When inflammation occurs, the affected areas may become red, swollen, warm, and painful. This is the immune system’s way of protecting the body and beginning the healing process.
An anti-inflammatory diet involves eating foods known to reduce or prevent chronic inflammation. The foundation of this diet lies in whole, unprocessed foods rich in antioxidants, omega-3 fatty acids, and fiber.
Common foods in an anti-inflammatory diet include antioxidant-rich foods like healthy fats, such as olive oil, avocados, and nuts, fruits, vegetables, whole grains like quinoa and oats, and lean protein like salmon. This type of diet reduces the intake of refined carbohydrates, sugary drinks, and processed meats, all of which may trigger inflammation.
So, where does Manuka honey come into play here? Well, Manuka honey is a natural sugar that contains amino acids, proteins, vitamins, minerals, antioxidants, glucose, and fructose. It has a lower glycemic index, making it an all-natural alternative to refined sugars and sweeteners. Let’s take a closer look!
Nutritional Profile of Manuka Honey
Compared to regular honey, Manuka honey stands out due to its distinctive nutritional profile, which includes many beneficial nutrients. The most notable of these compounds is MGO, a powerful antibacterial agent. Manuka honey also contains many antioxidants, including flavonoids and phenolic acids. These compounds collectively support the body’s natural defense mechanisms against inflammation.
MGO, while primarily recognized for its antibacterial properties, also modulates the body’s immune response, further supporting an anti-inflammatory diet.
Manuka Honey in Anti-Inflammatory Diets
Incorporating Manuka honey into your anti-inflammatory diet can be both simple and enjoyable. Here are some practical ways to include it in your daily routine:
- Stir a teaspoon of Manuka honey into green tea or herbal infusions to enhance their anti-inflammatory benefits while adding natural sweetness.
- Blend Manuka honey with antioxidant-rich berries, spinach, and flaxseed to create a nutrient-dense smoothie that supports inflammation control.
- Drizzle Manuka honey over oatmeal or yogurt to combine its anti-inflammatory properties with other healthful ingredients like nuts and seeds.
The options are truly endless. Pair the sweetness of the honey with savory or spicy ingredients, top your favorite fruits with it, and add it to your salad dressings. These integrations boost the nutritional value of your meals and allow you to harness the beneficial nutrients in Manuka honey.
Research and Evidence
While research is ongoing, some findings suggest that the anti-inflammatory properties and MGO in Manuka honey may help support the immune system in reducing markers of inflammation.
For instance, a study published in Food Chemistry highlighted Manuka honey’s multifunctional bioactive compounds that have exhibited anti-oxidative, anti-inflammatory, immunomodulatory, anti-microbial, and anti-cancer activities.
Though these studies are promising, it is essential to note that they do not make conclusive health claims. Manuka honey should be viewed as a supportive element within a broader anti-inflammatory diet rather than a standalone solution or treatment of any kind.
Guidelines for Consuming Manuka Honey
Consuming Manuka honey in moderation is crucial to reap its anti-inflammatory benefits. The recommended daily intake typically ranges from one to three tablespoons, which allows you to enjoy its benefits without excessive sugar intake.
Additionally, Manuka honey should be consumed in its raw form, as heating can degrade some of its beneficial nutrients. When adding it to teas or foods, ensure they have cooled down before adding your dollop of Manuka honey!
Support Your Overall Wellness With Manuka Honey
Chances are that if you’re researching anti-inflammatory diets, you’re dealing with pain and discomfort. A well-balanced diet of whole, minimally processed foods may help reduce inflammation and provide relief—which Manuka honey can be a part of!
Discover the benefits of Manuka honey for yourself by incorporating it into your regular dietary routine—if anything, it’ll add a bit of sweetness to your day, giving you an entirely worthwhile and nutritious treat!
Sources:
Honey and its nutritional and anti-inflammatory value
John Hopkins Medicine | Anti Inflammatory Diet
An updated review of functional ingredients of Manuka honey and their value-added innovations
In brief: What is an inflammation? - InformedHealth.org - NCBI Bookshelf
