Health benefits of natto

Natto: A Fermented Soy Powerhouse for Heart and Gut Health

Natto is a traditional Japanese food made from fermented soybeans, known for its high protein, vitamin K2, and beneficial probiotics. Scientific studies suggest it may support cardiovascular health, digestive function, and bone strength.

Health benefits

Rich source of plant-based protein
Contains vitamin K2 for bone and heart health
High in probiotics that promote gut microbiota
Contains nattokinase, an enzyme linked to cardiovascular benefits
Provides dietary fiber for digestive health

Risks and side effects

May cause strong odor and slimy texture that some people find unpalatable
High in sodium in some commercial varieties
Individuals with soy allergies should avoid
Pregnant or breastfeeding women should consult a healthcare provider before adding large amounts

Where It Grows

Natto is a traditional Japanese food made from fermented soybeans. Since it's a product of fermentation, it doesn't technically 'grow', but the soybeans used to make it are primarily cultivated in East Asia, particularly China, Japan, and Korea. The soybeans prefer a temperate climate and well-drained, fertile soils. China is the world's largest producer of soybeans, followed by the United States and Brazil. In Japan, the regions of Ibaraki, Tochigi, and Chiba are known for their natto production.

Best Way to Eat

Natto is traditionally consumed in Japan for breakfast with steamed rice. It is often served with soy sauce, mustard, and chopped green onions. Some people also add it to sushi, rice bowls, or noodles. Due to its strong smell and unique texture, it may be an acquired taste for some. The fermentation process in natto produces a number of beneficial compounds, including nattokinase, a powerful enzyme that can help support cardiovascular health, and vitamin K2, which may support bone health. To maximize nutrition, it is best consumed without excessive heat, which can destroy some of these beneficial compounds.

FAQ

What is natto and how is it made?⌄

Natto is made by fermenting cooked soybeans with Bacillus subtilis var. natto. The fermentation process produces a sticky, umami-rich product.

Is natto safe for people with soy allergies?⌄

Because natto is made from soybeans, it contains soy proteins and should be avoided by those with soy allergies.

Can natto help with digestion?⌄

The probiotics and enzymes in natto may support healthy gut bacteria and aid digestion, but individual responses vary.

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