NEW ZEALAND WELLNESS HUB

New Zealand Superfoods: From Mānuka Honey to Kawakawa – Native Plants with Proven Health Benefits

Long before the term “superfood” became a marketing buzzword, Māori understood something profound about the plants growing around them. For centuries, traditional healers passed down knowledge of native flora that could soothe stomachs, heal wounds, and strengthen the body.

Today, modern science is catching up, confirming what rongoā Māori practitioners have known all along. New Zealand’s native plants aren’t just culturally significant treasures; they’re backed by research showing genuine health benefits that are capturing attention worldwide.

What makes these plants special isn’t just their unique compounds or impressive properties. It’s the way they bridge ancient wisdom and contemporary wellness, between traditional knowledge carefully preserved through generations and scientific validation conducted in modern laboratories.

From the golden nectar of mānuka to the heart-shaped leaves of kawakawa, Aotearoa’s native plants are proving themselves as legitimate players in natural health.

Mānuka Honey: More Than Just Sweet Medicine

If you’ve walked through a New Zealand health shop recently, you’ve probably noticed jars of mānuka honey commanding premium prices. The cost isn’t just hype. The nectar from Leptospermum scoparium flowers, which bloom for just a few weeks each year, produces honey with properties that have earned recognition from medical institutions worldwide. In 2007, the U.S. Food and Drug Administration approved mānuka honey for wound treatment, marking a significant moment for traditional medicine in modern healthcare.

What sets mānuka honey apart is a compound called methylglyoxal, created through the conversion of dihydroxyacetone found in high concentrations in mānuka flower nectar. Research published in medical journals has demonstrated mānuka honey’s effectiveness against antibiotic-resistant bacteria, including MRSA. Studies show it can reduce inflammation, speed wound healing, and even show promise in treating diabetic ulcers. Recent research from UCLA found that mānuka honey significantly reduced tumour growth in mice with breast cancer by 84 per cent, opening exciting avenues for future cancer research.

The honey’s antibacterial potency is rated using the Unique Mānuka Factor system, which correlates with methylglyoxal content. Higher ratings indicate more substantial antimicrobial effects, but they also mean higher prices. For everyday use, mānuka honey can soothe sore throats, support digestive health, and may help prevent gingivitis and other periodontal diseases by reducing plaque build-up.

Kawakawa: The Heart-Shaped Healer

Walk through any New Zealand park or bush area, and you’ll likely spot kawakawa, with its distinctive heart-shaped leaves often riddled with holes from hungry caterpillars. Those holey leaves, far from being damaged goods, are actually prized by those who know rongoā Māori. The caterpillar activity triggers the release of additional beneficial compounds, making them the most potent leaves to harvest.

University of Auckland researchers have been systematically studying what makes kawakawa so effective, and their findings are remarkable. Scientists at the Liggins Institute, working in partnership with hapū-owned Wakatū Incorporation, identified more than 60 biologically active compounds in kawakawa leaves, including the neurotransmitter dopamine.

This discovery provides scientific backing for kawakawa’s traditional use in treating digestive complaints. Whilst dopamine doesn’t cross the blood-brain barrier when consumed, it has known effects on the digestive system and helps people metabolise sugar and regulate insulin responses. Clinical trials have shown that consuming kawakawa tea can reduce postprandial plasma triglycerides and may help regulate blood sugar levels, particularly after high-glycaemic meals.

Traditionally used for everything from toothaches to skin conditions, kawakawa contains pellitorine, which has numbing effects that explain its effectiveness for pain relief. Modern research confirms its anti-inflammatory properties, validating its centuries of use in rongoā Māori. Current trials are investigating kawakawa’s potential to reduce inflammation and improve outcomes for people with heart disease and diabetes.

Beyond the Familiar: Other Native Treasures

Whilst mānuka honey and kawakawa might be the most recognised New Zealand superfoods internationally, they’re far from the only native plants with proven benefits. Horopito, with its distinctive red-speckled leaves and peppery taste, contains polygodial, a compound with powerful antifungal and antimicrobial properties. Research has demonstrated its effectiveness against Candida albicans and other problematic fungi, supporting its traditional use for treating fungal infections.

Kumarahou, which bursts into yellow blooms each spring, has long been valued for its respiratory health benefits. Modern studies confirm its expectorant effects, making it particularly useful for bronchitis and other lung conditions. Rich in flavonoids and ellagic acid, kumarahou acts as a natural detoxifier and may help support liver and kidney function. Early settlers even used its flower heads mixed with water to create a soapy lather, earning it the nickname “gumdigger’s soap.”

These plants represent just a fraction of the medicinal flora used in rongoā Māori. Te Whatu Ora (Health New Zealand) recognises rongoā as a holistic healing practice incorporating deep connections with the natural environment, and the government has developed action plans to better support and integrate traditional Māori healing into the mainstream health system.

From Traditional Knowledge to Modern Wellness

The growing interest in New Zealand’s native superfoods reflects a broader shift towards natural, evidence-based wellness solutions. What’s particularly encouraging is how modern research doesn’t replace traditional knowledge but rather validates and extends it. University partnerships with Māori organisations ensure that research respects cultural protocols whilst advancing scientific understanding.

This respectful collaboration is crucial. Rongoā isn’t just about the plants themselves; it’s a holistic system that considers spiritual, physical, and environmental wellbeing. When researchers work alongside rongoā practitioners and hapū-owned organisations, they’re not just studying compounds in isolation. They’re learning from generations of observation about how these plants work in context, when to harvest them, and how to prepare them for maximum benefit.

For those interested in incorporating these superfoods into their wellness routine, there are a few essential considerations. Quality matters enormously, particularly with mānuka honey. Look for UMF ratings of 10+ or higher from reputable New Zealand producers. With kawakawa tea, starting with just one leaf and gradually increasing strength is sensible, as it can have quite pronounced effects on digestion. And whilst these plants have impressive safety records, it’s always wise to consult healthcare professionals before adding new remedies, particularly if you’re pregnant, breastfeeding, or taking medications.

The Future of Native Wellness

What’s exciting about New Zealand’s native superfoods is that we’re still in the early stages of understanding their full potential. Ongoing clinical trials are investigating new applications, from kawakawa’s effects on inflammation to mānuka honey’s potential role in cancer treatment. Each study adds another piece to the puzzle, building a scientific foundation beneath traditional knowledge.

These aren’t exotic imports or trendy foreign discoveries. They’re plants that have grown in Aotearoa for millennia, used by Māori healers who developed a sophisticated understanding of their properties through careful observation and experience. When we choose these native superfoods today, we’re participating in something much larger than a wellness trend. We’re helping preserve traditional knowledge, supporting local growers and researchers, and reconnecting with the natural world in meaningful ways.