Curious about how natto, the traditional Japanese fermented soybean dish, can benefit your health? You’re in for a treat!
Despite its unique texture and strong flavor, natto is a nutritional powerhouse packed with vitamins, minerals, and beneficial bacteria. From boosting heart health and enhancing digestion to strengthening bones and supporting immune function, natto offers a multitude of health benefits.
In this blog post, we will explore 10 compelling reasons to incorporate natto into your diet. Discover how this superfood can contribute to your overall well-being and why it’s worth acquiring a taste for this exceptional fermented delicacy.
What is Natto?
Natto is a traditional Japanese food made from fermented soybeans. It is renowned for its distinct, sticky texture, strong aroma, and slightly nutty, earthy flavor.
The fermentation process involves soaking and steaming the soybeans, which are then mixed with the bacterium Bacillus subtilis and allowed to ferment for about 24 hours.
This process not only gives natto its unique characteristics but also enhances its nutritional profile.
Natto is exceptionally rich in protein, vitamins (particularly vitamin K2), minerals, and probiotics, which are beneficial bacteria that support gut health.
Its high nutritional value and health benefits have made it a staple in Japanese cuisine, often enjoyed with rice, in soups, or as a component of sushi.
Despite its acquired taste, natto is celebrated for its potential to improve digestion, support cardiovascular health, strengthen bones, and boost the immune system.
10 Health Benefits of Natto
Natto, a traditional Japanese food made from fermented soybeans, has been enjoyed for centuries not only for its unique flavor and texture but also for its numerous health benefits.
Fermentation gives natto its distinctive, sticky consistency and pungent aroma, which may be an acquired taste for some. Despite its unusual characteristics, natto is packed with nutrients and beneficial compounds that can significantly enhance your health.
Here, we will explore 10 health benefits of natto in detail, highlighting why this superfood deserves a place in your diet.
1. Rich Source of Protein
Natto is an excellent source of plant-based protein, making it an ideal food for vegetarians and vegans looking to meet their protein needs. Protein is essential for the growth and repair of tissues, the production of enzymes and hormones, and the maintenance of muscle mass.
Each serving of natto provides a substantial amount of high-quality protein, which contains all nine essential amino acids that the body cannot produce on its own.
Incorporating natto into your diet can help ensure you get enough protein to support your overall health. For athletes and individuals engaged in regular physical activity, natto can be particularly beneficial for muscle recovery and growth.
The fermentation process also makes the protein in natto more digestible and easier for the body to absorb, maximizing its nutritional benefits.
2. High in Probiotics
One of the standout features of natto is its high probiotic content. Probiotics are beneficial bacteria that promote a healthy gut microbiome, which is crucial for overall health.
The fermentation process used to make natto results in the growth of Bacillus subtilis, a beneficial bacterium that can improve digestive health and boost the immune system.
Consuming natto regularly can help maintain a healthy balance of gut bacteria, which is essential for optimal digestion and nutrient absorption.
A healthy gut microbiome can also help prevent and manage gastrointestinal issues, such as irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD).
Additionally, the probiotics in natto may enhance the immune response, helping the body to fight off infections and reduce the risk of chronic diseases.
3. Rich in Vitamin K2
Natto is one of the best dietary sources of vitamin K2, a nutrient that plays a crucial role in bone and cardiovascular health. Vitamin K2 helps direct calcium to the bones and teeth, where it is needed, and away from the arteries and soft tissues, where it can cause harm.
This helps maintain strong bones and prevent the buildup of calcium in the arteries, reducing the risk of cardiovascular disease.
Regular consumption of natto can help ensure adequate intake of vitamin K2, which is often lacking in Western diets. This can be particularly beneficial for postmenopausal women and older adults, who are at higher risk of osteoporosis and cardiovascular disease.
By supporting bone health and reducing arterial calcification, vitamin K2 in natto can contribute to long-term health and well-being.
4. Supports Bone Health
In addition to vitamin K2, natto is rich in other nutrients that support bone health, such as calcium and magnesium.
Calcium is essential for the development and maintenance of strong bones, while magnesium plays a crucial role in bone formation and the regulation of calcium levels in the body.
Together, these nutrients help maintain bone density and reduce the risk of fractures and osteoporosis.
The combination of these bone-supporting nutrients makes natto a powerful ally in maintaining bone health. Regular consumption of natto can help ensure that your body has the nutrients it needs to build and maintain strong bones, particularly as you age.
This can be especially important for individuals at risk of bone density loss, such as postmenopausal women and older adults.
5. Heart Health
Natto offers several benefits for heart health, thanks to its high content of heart-healthy nutrients and compounds. The vitamin K2 in natto helps prevent arterial calcification, which can reduce the risk of atherosclerosis and cardiovascular disease.
Additionally, natto contains nattokinase, an enzyme produced during fermentation that has been shown to help dissolve blood clots and improve blood flow.
The anti-clotting properties of nattokinase can help reduce the risk of conditions such as deep vein thrombosis (DVT) and stroke. Moreover, the presence of probiotics in natto can help lower cholesterol levels, further supporting cardiovascular health.
By incorporating natto into your diet, you can take advantage of these heart-healthy benefits and support your overall cardiovascular well-being.
6. Supports Digestive Health
The high probiotic content of natto makes it a valuable food for supporting digestive health. Probiotics help maintain a healthy balance of gut bacteria, which is essential for optimal digestion and nutrient absorption.
A healthy gut microbiome can also help prevent and manage gastrointestinal issues, such as irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD).
In addition to its probiotic benefits, natto contains dietary fiber, which is essential for healthy digestion. Fiber helps promote regular bowel movements, prevent constipation, and support overall digestive health.
By including natto in your diet, you can help support a healthy digestive system and reduce the risk of digestive issues.
7. Immune System Support
The probiotics and other beneficial compounds in natto can help support a healthy immune system. A healthy gut microbiome plays a crucial role in maintaining a strong immune response, as a significant portion of the immune system resides in the gut.
The probiotics in natto can help enhance the immune response, helping the body to fight off infections and reduce the risk of chronic diseases.
In addition to its probiotic benefits, natto is rich in vitamins and minerals that support immune health, such as vitamin C, iron, and zinc.
These nutrients play essential roles in maintaining a strong immune system and supporting overall health. By incorporating natto into your diet, you can help support your immune system and improve your body’s ability to defend against illnesses.
8. Supports Weight Management
Natto can be a valuable addition to a weight management plan, thanks to its high protein and fiber content. Protein helps promote feelings of fullness and satiety, reducing overall calorie intake and helping to prevent overeating.
The dietary fiber in natto also helps promote satiety and supports healthy digestion, which can aid in weight management.
Additionally, the fermentation process used to make natto enhances the digestibility and absorption of its nutrients, making it a highly nutritious food that can support overall health and well-being.
By including natto in your diet, you can help support healthy weight management and maintain a balanced, nutrient-rich diet.
9. Anti-Inflammatory Properties
Natto contains several compounds with anti-inflammatory properties, including probiotics, nattokinase, and various antioxidants. Chronic inflammation is a significant risk factor for many chronic diseases, such as heart disease, diabetes, and cancer.
The anti-inflammatory properties of natto can help reduce inflammation in the body, supporting overall health and reducing the risk of chronic diseases.
The probiotics in natto can help modulate the immune response and reduce inflammation in the gut, while nattokinase has been shown to have anti-inflammatory effects throughout the body.
Additionally, the antioxidants in natto help neutralize free radicals, reducing oxidative stress and inflammation. By incorporating natto into your diet, you can help support a healthy inflammatory response and reduce the risk of chronic diseases.
10. Enhances Skin Health
The nutrients and beneficial compounds in natto can also help support healthy skin. The high vitamin K2 content in natto helps maintain skin elasticity and reduce the appearance of fine lines and wrinkles.
Additionally, the antioxidants in natto help protect the skin from damage caused by free radicals and environmental factors, such as UV radiation and pollution.
The probiotics in natto can also support skin health by promoting a healthy gut microbiome, which is closely linked to skin health.
A healthy gut can help reduce the risk of skin issues, such as acne, eczema, and psoriasis. By including natto in your diet, you can help support healthy, youthful-looking skin and reduce the risk of skin-related issues.
Wrapping Up
Natto is a nutritional powerhouse that offers a wide range of health benefits. From supporting digestive health and boosting the immune system to promoting heart health and enhancing skin health, natto is a versatile and beneficial addition to any diet.
Its high protein, probiotic, and nutrient content make it an ideal food for vegetarians, vegans, and anyone looking to improve their overall health.
While the unique flavor and texture of natto may take some getting used to, the health benefits it offers are well worth the effort.
By incorporating natto into your diet regularly, you can take advantage of its numerous health benefits and support your overall well-being. Whether you enjoy it on its own, with rice, or as part of a larger dish, natto is a delicious and nutritious way to enhance your health.
Andrea Silvey is a dedicated healthcare professional committed to creating and performing programs that enhance the lives of her clients one heart at a time. With a personalized approach, Andrea focuses on holistic health and well-being, ensuring each client receives tailored care and support.
Her innovative programs address physical, emotional, and mental health, fostering a nurturing environment where clients can thrive and achieve their health goals.