You've probably seen bee pollen all over Instagram, sprinkled on top of delicious smoothies and acai bowls. But bee pollen has been around for centuries, used most commonly in Chinese medicine, and is as old as beekeeping itself. If you're intrigued by this yellow powdered and it's potential health benefits, read on to learn everything you need to know, including its nutrition facts.

Serving Size 1 Tablespoon

According to the Natural Medicines Database, bee pollen is essentially a mix of bee saliva, nectar, and plant pollen that collects on the hind legs of worker bees. The bees bring back this mixture to their hives on their bodies, then pack the pollen into honeycomb cells and it undergoes a type of fermentation. The pollen comes from different plants including buckwheat, maize, and even pine.

Since pollen can come from various plants, the composition of bee pollen may vary based on the plant source and even geographic region. Bee pollen is different from bee venom or honey, but is still a form of apitherapy, which is a type of alternative therapy highlighting products that come directly from honeybees. In terms of nutrition profile, literature on bee pollen suggests that up to 50% of bee pollen can be made of polysaccharides (a.k.a complex carbohydrates). It is also composed of lipids, protein, simple sugars, vitamin C, carotenoids, phytochemicals, and flavonoids including quercetin and asrutin.

There are several other purported benefits of bee pollen, including improved athletic performance and weight loss, but there is insufficient evidence at this time to validate these claims in current research.

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You can try bee pollen as a garnish on oatmeal, yogurt, chia pudding, acai or smoothie bowls. You can even use it as a garnish on homemade dark chocolate bark or in homemade granola. The flavor of bee pollen does depend on the type of flower the pollen came from, but it generally has a floral and slightly bitter, but sweet flavor. If you do start using bee pollen, do so in moderation and start with 1/4 teaspoon at a time. You can gradually increase this to up to 1 tablespoon per day.

The bottom line: Bee pollen is likely safe for most individuals to consume in small quantities and in moderation, with the exception of the at-risk populations listed above. But bee pollen is not a miracle cure and research is still ongoing, plus the current research supporting its benefits is limited mostly to animal studies. For a small boost in antioxidants and flavor, bee pollen can make a yummy and nutritious addition to any smoothie bowl or yogurt parfait.

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What Is Bee Pollen? - Bee Pollen Benefits, Risks, and Nutrition - GoodHousekeeping.com