Vitamin C Heroes Or Zeroes: Where Does Honey Rank?

With the market flooded with vitamin C supplements, some look to natural sources like honey as an alternative. But does honey have vitamin C?

Yes, honey contains trace amounts of vitamin C; 100 grams contains approximately 0.5 milligrams. However, its concentration and antioxidant capacity depends on the processing and storage of honey. Though honey contains vitamin C, it’s not a significant source.

But there’s more to the honey-vitamin story. So, stay with us to dig into the science behind vitamin C in honey.

Does Honey Have Vitamin C?

Yes, honey contains vitamin C, but in a tiny amount. Most studies show that raw honey contains between 0.5 and 2 mg of vitamin C per 100 grams. One tablespoon of honey is about 21 grams. So, there would be approximately 0.1-0.4 mg of vitamin C in one tablespoon.

Now, the recommended daily vitamin C intake for adults is 75-90 mg daily. That means you need to consume an unrealistic amount of honey daily if it’s your only source.

Even if you consumed 100 grams, about 1/4 cup of honey, you’d only get 1-2 mg of vitamin C. That’s still only about 2-3% of your daily needs.

However, the National Honey Board recommends that the average person consume about two tablespoons of honey per day, equivalent to a little over two tablespoons for women and three tablespoons for men.

So, try not to rely solely on honey as your vitamin C source. Eating many fruits and vegetables is better if you want to care for your health. You can also take a good vitamin C supplement if necessary.

Fact check – does lemonade contain vitamin C?

The Variability Of Vitamin C In Different Types Of Honey

Honey’s vitamin C concentration varies in how it’s processed and stored and the flowers it comes from. Different honey samples contain varying levels of vitamin C, ranging from 0.25 to 75.9 mg per 100 g of honey.

A study found that thyme honey had higher vitamin C content than other types of honey like rosemary, chestnut, lavender, echium, multifloral, and honeydew.

Another study revealed that Sidr honey contains the highest vitamin C at 2.59 mg/100g, surpassing Talh, Athel, Spring flower, and Langnese honey.

However, According to a study, multifloral honey has the highest level of vitamin C compared to other types, such as chestnut, eucalyptus, and citrus honey.

Honey	Vitamin C Content (per kg)
Chestnut	±3.92
Eucalyptus	±3.83
Multifloral	±5.38
Citrus	±2.68
Sulla	±3.89

Can I Mix Vitamin C With Honey?

Yes, vitamin C can be mixed with honey. Honey may help improve the absorption of vitamin C. The glucose and fructose in honey may help transport the vitamin C across intestinal walls. A study found that vitamin C enhances the antibacterial activity of honey against planktonic and biofilm-embedded bacteria.

However, more research is needed to confirm this potential benefit.

Can you mix vitamin C with milk?

Also, some skincare products combine vitamin C and honey for their potential benefits. Besides, both honey and vitamin C are antioxidants and have anti-inflammatory properties. Thus, mixing the two may provide great benefits – a better immune system, protection against cell damage from free radicals, etc.

Can You Use Honey And Vitamin C For Face?

Yes, honey and vitamin C, when applied topically, can brighten skin, reduce hyperpigmentation, and smooth fine lines. Vitamin C aids collagen production, while honey is a natural humectant, mitigating wrinkles, redness, and acne.

However, always do a patch test before applying honey and vitamin C (serum or DIY pack) to the entire face to avoid any potential allergic reactions or irritation.

Health Benefits Of Honey

Honey has been used for centuries for its medicinal properties. Here are some of the health benefits of honey.

• Antioxidant Effects – Honey is rich in antioxidant compounds such as phenolic acids and flavonoids that help neutralize free radicals and reduce oxidative stress.
• Anti-Inflammatory – Honey has anti-inflammatory properties, which can help reduce swelling, pain, and irritation caused by inflammatory conditions.
• Wound Healing – Applying honey to wounds and burns can help promote faster healing due to its antimicrobial and anti-inflammatory properties that prevent infection and soothe tissue.
• Cough Suppressant – DO you know honey is as effective as some OTC cough medicines? Yes, it’s true; it can help relieve coughs associated with upper respiratory infections.
• Blood Sugar Management – Compounds in honey may help improve insulin sensitivity and stabilize blood sugar levels, especially when used instead of refined sugars.
• Heart Health Management – Studies suggest that honey can benefit your heart in several ways. Honey may help improve lipid metabolism, act as an antioxidant, lower blood pressure, restore normal heart rhythm, reduce the area of damage caused by a heart attack, slow down the aging process, and attenuate cell apoptosis.
• Gastrointestinal Relief – Honey can relieve diarrhea and aid oral rehydration therapy.

Which Vitamin Is Present In Honey?

Honey contains several vitamins and minerals, including some amounts of vitamin C. Here are some of the vitamins present in honey.

• B6
• Thiamin
• Niacin
• Riboflavin
• Pantothenic acid
• Vitamin A
• Vitamin E

The Nutritional Profile Of Honey

Here is the nutritional profile of honey per tablespoon (21 grams).

Nutrient	Amount
Calories	64
Fat	0g
Sodium	0mg
Carbohydrates	17g
Fiber	0g
Sugars	17g
Protein	0.063 – 0.1g
Potassium	10.9mg
Iron	0.088 – 0.1mg
Calcium	1.26mg

What Foods Have Vitamin C: Alternatives To Honey

Here are some foods that are far better vitamin C sources than honey.

• Citrus fruits
• Bell peppers
• Strawberries
• Broccoli
• Tomatoes
• Kiwi
• Papaya
• Leafy greens

Fact check – does cheese have vitamin C?

Here is a comparison table of the vitamin C content in honey versus other vitamin C-rich food sources.

Food	Serving Size	Vitamin C Content
Honey	1 tablespoon (21g)	0.1 – 0.4 mg
Orange juice	1 cup (248g)	93.8 mg
Orange	1 medium orange (131g)	70 mg
Strawberries	1 cup (152g)	85.1 mg
Papaya	1 cup, cubes (140g)	88.3 mg
Bell pepper	1 large pepper (119g)	190 mg
Broccoli	1 cup, cooked (156g)	101.2 mg
Tomato	1 medium tomato (123g)	22.8 mg
Spinach	1 cup, cooked (180g)	24.7 mg

FAQ

Does honey have vitamin D?

Honey doesn’t contain significant amounts of vitamin D. However, a few studies have found some vitamin D derivatives in honey, such as 20(OH)D3, 1,20(OH)2D3, and 25(OH)D3. These derivatives are produced by bees using 7-dehydrocholesterol (7DHC), which can be found in pollen and nectar.

Does honey have vitamin E?

Honey contains a small amount of vitamin E. One tablespoon (21 grams) of honey contains 0.03 milligrams of vitamin E, less than 1% of the daily value.

Bottom Line

Does honey have vitamin C? Yes, it does contain vitamin, but in a tiny amount, which is insufficient for your daily requirements. So, consult your doctor to choose foods rich in vitamin C or supplements for optimum vitamin C.

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