The change of seasons brings many health challenges, and if you’re looking for an easy way to spice up your fall and winter dishes while giving your immune system a boost, you shouldn’t sleep on honey. There are many myths about using honey for allergies in spring, which have largely been disproven by experts. However, honey also offers proven health benefits that can elevate your diet, especially as the cold seasons approach.

If you already consume honey regularly, you’re probably aware of the healthy benefits that come from this small — but mighty — ingredient. If you don’t, let us start by noting that, though they all come from bees, there are many honey varieties to choose from. “From wildflower honey to orange blossom, clover, buckwheat, and more, the flavor, aroma, and color of the honey depend on the nectar of the flowers the bees used to make it,” says Melissa Jaeger, RD, LD, head of nutrition at MyFitnessPal. “Generally, darker-colored honey has a stronger flavor while lighter-colored honey is milder in flavor.”

Picking the best honey for you comes down to preference and largely depends on how you plan to incorporate it into your diet. No matter which type you choose, most honeys offer benefits that can help carry you through cold and flu season. Below are five reasons to add honey to your fall and winter diet.

1. It’s packed with antioxidant and anti-inflammatory properties

Honey is one of the world’s oldest superfoods, and for good reason. “Honey is not only a source of carbohydrates and a way to sweeten your favorite dishes, but it contains a variety of vitamins and minerals,” Jaeger explains. Honey is also packed with compounds like antioxidants, flavonoids, and phenolic acids that “help to protect our cells from damage,” Jaeger adds.

“The key antioxidants in honey are flavonoids and phenolic acids, as well as vitamin C and other enzymes,” says public health expert Jennifer Dunphy, DrPH, MBA, MPH. “Antioxidants mean these substances neutralize free radicals that can cause damage in our body.”

Throughout the year, and especially as temperatures drop, it’s important to include sources of antioxidants in our diets to support overall health and well-being, Jaeger says, adding that the “specific mix and amount of these compounds actually depend on the floral source.” As Dunphy points out, “Darker honey tends to have more antioxidants than lighter-colored honey.”

2. It can help boost your immune system

In addition to having antioxidants and being anti-inflammatory, Dunphy says honey can also be antimicrobial. “[That means] it can kill pathogens,” she says. “There is also evidence in some studies that honey can modulate the immune system and therefore be protective against infections.” If you’re prone to infections such as the flu during the colder months, honey can be a great addition to your diet for a little immunity boost.

3. It’s great for your throat

We’ve all been there: You’re caught out in the cold without a scarf, and suddenly your throat becomes your number one enemy. In those cases, honey is a pantry staple and a tried-and-true solution. “Honey may be used to soothe irritated throats or calm coughs,” Jaeger says.

Dunphy explains that some studies say honey is “equal or better than antihistamines and some cough syrups” for this purpose. “Its antimicrobial properties help soothe irritation and its texture helps coat the throat,” she says.

4. It’s a natural sweetener

Iced drinks are all the rage in spring and summer, but hot beverages are ready to take the baton in fall and winter. Honey can be the perfect addition for those looking to add extra seasonal sweetness to their drinks.

“Honey can bring a hint of sweetness to your favorite seasonal hot beverages like tea in colder months,” Jaeger says. Honey can also be helpful in the colder months if you struggle with fatigue or low energy levels, since it’s higher in calories than traditional sugar.

“The downside is that honey has a high sugar content,” Dunphy says. “Even though honey has some great properties, I still wouldn’t consider it a healthy food. I think it can become a part of a balanced diet, but we have to remember that honey still causes glucose to spike — albeit less so than pure sugar.”

Jaeger adds that “because honey is a bit sweeter than granulated sugar, you can typically use less of it to get the same sweetness,” which is why it can be a healthier alternative. Still, moderation is key.

5. It’s super versatile

“Fall and winter are a natural time to lean on honey,” Jaeger says. “Stir honey into warm tea once it’s cooled slightly, drizzle over oatmeal or yogurt, or blend into dressings and marinades. It’s also worth thinking of as a baking ingredient, not just a topping. It adds moisture to breads and muffins and can round out the flavor of a dish.”

If you want to use it as a substitute for sugar when baking, Jaeger says that “a good starting point is substituting honey for up to half the granulated sugar in a recipe, then adjusting the leavening agent, liquid, and oven temperature slightly to account for the swap.”

That said, be mindful to consume honey only in baked goods or hot drinks. “Heat degrades antioxidants, so you generally want raw or unheated honey for maximum benefits,” Dunphy says. “Microwaving honey destroys many of the beneficial properties. So put it into hot tea after it is heated and even slightly cooled.”

Summary: 5 reasons to eat more honey this fall and winter

How to use honey this season

A note on moderation

Honey is more than just a sweetener. This fall and winter, adding a spoonful to your tea, oatmeal, or baked goods can help support your immune system, soothe your throat, and bring seasonal warmth to your meals. Just remember to enjoy it in moderation and choose raw or unheated honey when possible to get the most benefit.