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Ladies! Eat Natto Every Day: The Japanese Super Food For Health & Beauty

Eat Natto Every Day; The Japanese Super Food Can Bring Natural Health & Beauty Japanese Wellness

Recently, probiotics have been trending since they support healthy life (to improve and grow good bacteria in our body.)

Besides, incorporating fermented food is essential and efficient for to intake of probiotics in daily diet without effort.

Natto beans are also traditional fermented food and recently they have been recognized as super food beyond their looks-sticky, funky, and weird rotten beans.

I eat it almost every day even though I live in the US ignoring my hubby’s dirty looks.

(If you want to save money and make homemade Natto beans, check out my recipe!)

Today, I will tell you the health benefits of Natto and introduce toppings for delicious eating.

Please read it to the end and make use of it.

Ideally, you should eat one pack of natto every day.


The Health Benefits Of Soybeans

  • Keep You Active And Healthy (Isoflavones/saponins/magnesium/dietary fiber)
  • Maintain Your Gut Health (lecithin/zinc/dietary fiber)
  • Promote Healthy Bones (protein)

The Health Benefits Of Natto Bacteria

  • Improved protein absorption rate
  • Maintain Your Gut Health
  • Produces vitamin K2 that promotes bone health
  • Antibacterial effect against pathogenic bacteria
  • Maintain Your Blood Health and improve your immunity system

Natto is totally a “superfood”.

You can expect many health benefits such as

regulating the intestines, boosting immunity, preventing blood clots, preventing infections and allergies, detoxifying and antibacterial effects, preventing bone fractures, improving menopausal symptoms, anti-aging effects, and suppressing blood sugar levels.

There are also studies reported that Natto can be expected to prevent dementia, reduce weight, increase exercise capacity, and reduce stress.


Soybeans, the raw material for natto, contain a good balance of the three major nutrients: protein, fat, and carbohydrates.

Moreover, protein, which accounts for 35% of the total nutritional value, is rich in essential amino acids that cannot be produced by the body.

Natto beans are made of fermented soybeans by natto bacteria.

Because the raw material is soybeans, you can expect the same nutrients in Natto beans as soybeans, including proteins, isoflavones, saponins, and lecithin.

“Proteins”  keep your skin looking smooth, and clear, and bye-bye wrinkles.

It is not only soybeans (aka Natto in this post), but also beans are known for high protein content.

Protein builds up your body cells including muscles, hair, skin, hormones, and chains of amino acids.

Especially, Collagen is the primary protein that builds cells, muscles, bones, tendons, ligaments, and other connective tissues in your body.

Collagen production gradually declines as you age.

Compared to your baby’s and your grandma’s skin, you’ll see the difference. Plump skin and wrinkled skin.

It is related to skin metabolism, and collagen production is one of the keys.

To keep your skin metabolism, it is important to take rich proteins in your daily diet as you age.

Protein is essential to quickly metabolize old collagen. For healthy beautiful skin, make use of the protein in natto.

Skin metabolism… proteins repair cells and make new ones.

Also, Proteins contain many kinds of amino acids which are expected to calm your mental health including prevention from depression and anxiety. (1)

(1) The Connection Between Protein and Your Mental Health

“Soy isoflavones” to relieve menopausal symptoms

Isoflavones are a type of polyphenol. Polyphenols are water-soluble pigment components of plants, also known as vitamin P, and have strong antioxidant effects. Soybeans are rich in isoflavones, which have a structure similar to female hormones and are said to be effective in preventing osteoporosis and anti-aging.

The isoflavones contained in soybeans have a molecular structure similar to that of the female hormone (estrogen) which is expected to relieve menopause symptoms.

Isoflavones in soybeans are difficult to absorb into the body as they are, but Bacillus natto converts them into soy isoflavones, which are easily absorbed.

Soy isoflavones are a type of antioxidant that suppresses the action of “active oxygen” that damages cells.

Besides, soybean germ is rich in isoflavones, so natto can be eaten as whole beans, making it a more efficient way to ingest isoflavones than by eating tofu.

Soy isoflavones are expected to reduce female health concerns such as breast cancer risk, bone health, and menopausal symptoms. (2)

As you age, the production of estrogen goes down and you’ll eventually no longer ovulate.

Along with this, unpleasant physical and mental symptoms called “menopause” may be caused.

Soy isoflavones compensate for the lack of estrogen and prevent problems.

Natto contains 65 mg/1 packet (50g) of soy isoflavones and it can easily cover the goal of intaking per day.

(2) Isoflavones and their health effects

(3) Soy Isoflavones


Natto Beans is also packed with vitamins.

Vitamins do not have a role in giving us energy like carbohydrates, fats, and proteins, but Vitamins and minerals promote the metabolism of these nutrients. Most vitamins are used in the body as coenzymes that help enzymes work; without enzymes activated with vitamins, these nutrients such as carbohydrates, fats, and proteins would not be broken down to energy. If you always feel fatigued, sluggish, tired, unmotivated, low skin condition but you don’t know why, the enzymes that promote the metabolism of the three major nutrients may not be promoted properly. Why not start to eat food rich in vitamins such as Natto beans to activate the enzymes in your body and boost metabolism?

Soybeans are rich in calcium, which helps keep bones and teeth healthy. It also contains magnesium, which helps absorb calcium, allowing for efficient intake of nutrients.

“Vitamin K” is particularly abundant in natto beans among foods, promotes healthy bones, and helps blood coagulate during bleeding.

Natto beans also provide vitamin B6, which is essential for maintaining skin health, and vitamin E, which prevents lipid oxidation and reduces LDL (bad cholesterol).


Vitamin K is a fat-soluble vitamin, and there are two types of Vitamin K: vitamin K1 and vitamin K2.

Vitamin K1 is found in seaweed, colored vegetables, and green tea, and vitamin K2 is produced by intestinal bacteria.

Natto bacteria is known as the richest source of Vitamin K2 since it produces vitamin K in your guts.

The health benefits of vitamin K are,

  • Boost blood clotting
  • Promotion of bone formation

Vitamin K also promotes the binding of calcium to bones.

It is especially expected to prevent osteoporosis, which is common in women after menopause.

Note that people who take blood anticoagulants are advised to avoid natto since this is because natto is rich in vitamin K, which makes the medicine less effective.



Vitamin B2

Natoo beans are also one of the foods as a good source of Vitamin B2.

Moreover, they contain about 3-5 times more vitamin B2 than soybeans.

Vitamin B2 plays a role in breaking down proteins, fats, and carbohydrates and supports maintaining a healthy body and providing energy. (metabolism).

Vitamin B2 is involved in protein synthesis, and it maintains the metabolism of cells, skin, hair, and nails in your body.

It also protects mucous membranes and keeps healthy mucosal parts such as the eyes, tongue, and lips.

Metabolism is the process the body uses to break down food and nutrients for energy and to support different functions, thus, Vitamin B2 plays an essential role in keeping metabolism efficient.

Boost Weight Loss???

Metabolism is an important key for those who are trying to lose or maintain weight.

Vitamins and minerals are essential to prompt the effective metabolism system,
but these nutrients tend to be insufficient due to dietary restrictions if you are on a strict diet.

Vitamin B2 promotes the metabolism of lipids and carbohydrates, so it is one of the essential nutrients that you want to try to intake daily.


Natto is also rich in dietary fiber that maintains good gut health.

One pack of natto beans (50 g) contains 3.4 g of dietary fiber, supporting the target amount of dietary fiber.

Besides, Natto beans contain both soluble dietary fiber, which increases good bacteria and helps with defecation, and insoluble dietary fiber, which promotes peristalsis and prevents constipation in your guts.

In modern diets, many people seem to be lacking in dietary fiber intake. Eating a combination of vegetables, fruits, and soybean products such as natto beans can help a well-balanced nutrition diet.



Nattokinase, a nutritional component unique to natto beans (it is a component of sticky threads), is a proteolytic enzyme produced during fermentation and can be involved in breaking up blood clots as well as the effect of lowering blood pressure and promoting blood circulation.

Nattokinase – Uses, Side Effects, and More

Natto beans also contain lecithin.

Lecithin is a type of phospholipid that is a component of cell membranes.

Lecithin has the effect of lowering blood cholesterol and can be expected to prevent arteriosclerosis.

Saponin helps lipid metabolism

Saponin is a nutrient with excellent antioxidant properties and is widely found in plants.

It is particularly abundant in soybeans and is called “soybean saponin, ” a component of the harsh and astringency flavor in soybean.

Saponin is expected to have the effect of promoting lipid metabolism and removing active oxygen, which causes body stresses such as aging and fatigue.

Lipid oxidation products accumulate and become LDL (bad) cholesterol in blood vessels.

Soybean saponin helps prevent arteriosclerosis by removing active oxygen and suppressing the accumulation of LDL cholesterol.

*Saponins from edible legumes: chemistry, processing, and health benefits


Iron makes hemoglobin, a protein in red blood cells.

Natto also has a high iron level, one pack of natto (per 50g) contains 1.7mg of iron, supporting the daily target level of iron for adult women.

Women need a lot of iron during periods such as menstruation and pregnancy and worry about Anemia due to iron deficiency.

Prevent anemia by getting enough vitamin C, which increases iron absorption, and protein, which is a component of hemoglobin.

Foods rich in non-heme iron include legumes such as lentils, adzuki beans, and edamame, processed soybeans such as natto beans, vegetables such as spinach, and seaweed such as hijiki.

Non-heme iron, which is difficult to absorb in the body, can be absorbed more easily if taken together with vitamin C, citric acid, and protein.


In our lives, we have many situations to are easily under stress and gradually affect our minds negatively.

There are several remedies such as doing workouts or sports, walking outside, and spending time with friends, but do you know that you can actually try these foods to help your stress and anxiety?

Not only life and seasonal changes, but also poor diet habits and lack of nutrition cause mental disorders.

Since the COVID-19 pandemic, increases in mental illnesses such as anxiety, depression, and post-traumatic stress found over the world.

In this season, we are also facing the scare of bad flu.

Well, we have more time at home, let’s eat healthy and nutritious food and boost your health inside out.

For example, It is known that these four types of nutrients are deeply related to mental health-protein, dietary fiber, iron, and folic acid that is essential for the synthesis of neurotransmitters such as dopamine.

Soybean products such as TOFU AND NATTO BEANS are rich in protein and also insoluble dietary fiber.

These products are also rich in soy oligosaccharides that maintain good gut bacteria! 

Among them, natto is rich in iron and folic acid and is easy to take efficiently both nutrition.



As you learned how much Natto Natto supports your healthy life, it’s the ideal food to eat daily.

Natto beans can promote rich nutrition and several health benefits.

However, eating natto beans only does not make you healthy.

Eating a well-balanced diet with many kinds of nutritious foods boosts your body’s functions.

As a guide, eat one package of Natto beans (about 50 g) per day and try to take several kinds of fermented food as well.

Where You Can Buy Natto

Go to any Asian grocery store.

Commonly, you can find 1 for 3 packs in the frozen food section. (which means they are in a freezer.)

You can see Japanese or Korean products.

In my experience, you can buy around $3 each in the US.

My favorite is “Kin no tubu”, which is the Mituskan product.

Or you can make homemade Natto beans without running to an Asian grocery store all the time.

Use one package of Natto beans or get Natto sprouts online.

Actually, making homemade Natto beans is quite easy, but, read these tips in this post.

Also, I provide you with how to make Natto beans at home with an Instant Pot.

The Best Natto For The Ladies; Hikiwari Natto

Natto can be divided into several types by the shape or the size of soybeans, and the manufacturing method.

Hikiwari natto is one of the popular natto beans in Japan.

Since Hikiwari Natto looks like crushed soybeans, some people think it is made by just chopping and crushing up regular natto.

But, it is not true.

Hikiwari natto is made by milling and drying soybeans while removing the skin, and then fermenting them.

Hikiwari natto has the same levels of nutrition facts- protein, fat, and carbohydrate as other types of natto (regular natto), but it is richer in vitamins and minerals.

The difference in nutritional value is 1.5 times between regular whole bean natto and Hikiwari natto.

Additionally, it has richer in vitamin K and B2, select Hikiwari natto if you have an option.

Side Effects Of Natto

Natto contains Purines.

Excessive intake of purines can lead to overproduction of uric acid in the body, leading to hyperuricemia, which can cause gout and kidney stones.

The general commercial Japanese natto product (45g) contains about 55 mg of purines.

It is not the amount that you have to worry about, yet, eat 1 or 2 packs max while considering the balance with other ingredients.

Many of the health benefits of soybeans are associated with isoflavones, a plant compound that has a similar function to estrogen.

These estrogen-like compounds may *reduce female births, lead to precocious puberty, and impede fetal and child development.



g/ 1 serving (50g)
Calories (kcal)95 kcal
Carbohydrate6.1 g
Protein8.3 g
Fat5 g
Calcium, Ca45 g
Iron, Fe1.7 g
Vitamin B1 (mg)0.04 mg
Vitamin B2 (mg)0.28 g
Vitamin B6 (mg)0.12 mg
Fiber3.4 g
Soy Isoflavones37 g
Vitamin E 0.2 mg *(per 45g)
Vitamin K270 µg *(per 45g)
Magnecium 45 mg *(per 45g)
Potasium 280 mg *(per 45g)
Standard Tables of Food Composition in Japan 2020 Edition (8th revision)
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