If you’re looking to incorporate a new superfood into your diet, look no further than the Japanese superfood natto. Considering that Japan has one of the highest life expectancies in the world, averaging approximately 85 years overall, it may be a good idea to add this sticky, small bean to your plate.
What Exactly is Natto?
Natto is a traditional Japanese dish made from fermented soybeans, by soaking the whole soybeans, then steaming or boiling them, and later adding the bacteria Bacillus subtilis to the mixture before being allowed to ferment over time. Traditionally, natto was made by wrapping boiled soybeans in rice straw, but nowadays the rice straw has been replaced with Styrofoam boxes, where B. subtilis can be directly added to boiled soybeans.
It’s typically served at breakfast, on a bowl of rice, and seasoned with mustard, soy sauce, and green onions.
Granted, natto has a strong, somewhat pungent smell, and alongside its stringy texture and nutty, bitter, acquired taste, it may put some people off. However, thanks to the action of B. subtilis, natto is a must-have superfood that has great longevity benefits.
Benefits of Natto
1. Natto is extremely nutritious
Natto is high in a variety of essential vitamins and minerals, making it the very definition of a ‘superfood’.
It’s high in nutrients that include zinc, copper, iron, magnesium, B1, B2, B5, and B6 vitamins, ascorbic acid, antioxidants, isoflavones, protein, calcium, fiber, and probiotics. What’s more, the Bacillus subtilis in natto creates an enzyme called nattokinase, which helps in the production of vitamin K2.
2. Supports gut health
As mentioned, natto is a fermented food, and this makes it high in probiotics, which then work to create and maintain a healthy gut flora, which is linked to numerous health benefits, such as improved digestion and even mental health.
What’s more, natto is also quite high in fibre, which means that it not only supports gut health, but it also helps to improve digestion.
3. Helps with stronger bones
As mentioned, natto is rich in several nutrients, and many of these may contribute to healthy bones.
With nutrients that include calcium and vitamin K2, whose functions include calcium transport, natto can be great in maintaining bone density. For instance, a 2020 study found that eating natto regularly was linked to a reduced risk of breaking bones due to osteoporosis in postmenopausal Japanese women.
4. May strengthen the immune system
Of the several nutrients that natto contains, its probiotic-rich nature is linked to many of its benefits, including strengthening one’s immune system.
Natto’s probiotics contribute to a healthy gut flora, which helps prevent the growth of harmful bacteria, fight pathogens, and produce antibodies.
Natto also contains vitamin C, iron, zinc, selenium, and copper, all of which help to support the immune system.
5. Supports heart health
Nattokinase is an enzyme found in natto following the fermentation process, and it can help lower blood pressure, decrease blood lipid levels, and prevent plaque build-up in the arteries.
Additionally, natto is also high in polyunsaturated fat, which can decrease the ‘bad’ cholesterol LDL, which helps to lower the risk of heart disease and stroke.
Finally, the presence of fiber prevents plaque buildup in the arteries, and one American Heart Association study found that a diet high in vitamin K helped to reduce hospitalizations related to heart disease by almost 34%.
Should everyone eat natto?
Natto is a high-fiber food, so its most common side effects are digestive symptoms like diarrhea, gas, bloating, and constipation.
Also, as natto is made of soy, people with soy allergies should definitely avoid it, in case they experience symptoms like shortness of breath, wheezing, swelling of the tongue or lips, hives, dizziness, and vomiting.
There’s also the conversation of whether people who have had or are at risk for breast cancer should consume soy due to its phytoestrogen content, yet experts indicate that soy foods are safe for these groups.
Also, soy products can interact with certain medications, including blood thinners, so it’s best to talk to a doctor before eating natto if you are taking Warfarin (Coumadin), Tamoxifen (Soltamox), Levodopa (Rytary), or Ciprofloxacin (Cetraxal).
Adding natto to your diet
If you’re looking to add natto to your diet, it’s in many Asian grocery stores and some organic grocery stores.
To take it a step further, you can also make your own natto at home, and all you need is soybeans and natto culture. Once you’re done, you can enjoy natto on its own, enjoy it with egg, add it to a salad, fried rice, or pasta.
Want to know more?
Japanese doctor Shigeaki Ginogara lived to 105 and was in good physical and mental health until the end of his days. Dr. Ginogara devoted his entire life to medicine, and in his work, he was distinguished by an individual approach to each patient. When he was 97 years old, Dr. Ginogara gave an interview in which he talked about his method for a successful life. With that, here are 12 anti-aging tips from a Japanese longevity specialist.
References
Bellinge, J.W., Dalgaard, F., Murray, K., Connolly, E., et al. (2021). Vitamin K Intake and Atherosclerotic Cardiovascular Disease in the Danish Diet Cancer and Health Study. Journal of the American Heart Association, 10(16). doi:
Kojima, A., Ikehara, S., Kamiya, K., Kajita, E., et al. (2020). Natto Intake is Inversely Associated with Osteoporotic Fracture Risk in Postmenopausal Japanese Women. The Journal of nutrition, 150(3), 599–605.
