Natto and Its Health Benefits: A Nutritional Powerhouse

 

Natto is a traditional Japanese food made from fermented soybeans, known for its strong aroma, sticky texture, and bold, umami-rich flavor. It is created by fermenting steamed soybeans with the Bacillus subtilis bacteria, which enhances its nutritional value and health benefits.

 

Nutritional Profile of Natto

 

Natto is packed with essential nutrients, making it one of the most nutrient-dense fermented foods. A typical serving (100g) of natto provides:

  • Protein – 18–20g, making it an excellent plant-based protein source.
  • Vitamin K2 – One of the richest natural sources, crucial for bone and heart health.
  • Probiotics – Contains beneficial bacteria that promote gut health.
  • Fiber – Supports digestion and promotes gut microbiome balance.
  • Iron, Calcium, and Magnesium – Important for bone strength and overall body function.

 

Health Benefits of Natto

 

 

1. Supports Gut Health

Natto is a probiotic powerhouse, helping to maintain a healthy gut microbiome. The Bacillus subtilis bacteria promote digestion, reduce bloating, and support the immune system.

2. Boosts Heart Health

  • Lowers Blood Pressure: Natto contains an enzyme called nattokinase, which helps break down blood clots and improves circulation.
  • Reduces Cholesterol: The soy isoflavones in natto help lower LDL ("bad") cholesterol and increase HDL ("good") cholesterol.

3. Strengthens Bones

  • Rich in Vitamin K2, which enhances calcium absorption and prevents osteoporosis.
  • Studies suggest regular natto consumption leads to stronger bones and lower fracture risk, especially in older adults.

4. Aids in Weight Management

  • High in protein and fiber, keeping you full longer and reducing cravings.
  • Helps regulate blood sugar levels, making it beneficial for people with diabetes or insulin resistance.

5. Enhances Immune Function

  • Contains probiotics and antioxidants that strengthen the immune system.
  • May reduce the risk of infections and inflammation.

6. May Improve Brain Function

  • Soy isoflavones in natto have neuroprotective properties, potentially reducing the risk of cognitive decline.
  • Supports mental clarity and may help in conditions like Alzheimer’s disease.

 

How to Eat Natto

 

Natto is commonly eaten in Japan as a breakfast dish, often served with rice, soy sauce, mustard, or green onions. It can also be added to:

  • Sushi rolls
  • Miso soup
  • Stir-fries
  • Salads

 

Conclusion

 

Natto is a nutritional powerhouse packed with protein, probiotics, and essential vitamins. Its health benefits range from gut health and heart health to stronger bones and brain support. Despite its strong aroma and sticky texture, natto is a superfood worth incorporating into a balanced diet.