Recently, probiotics have been attention for a long healthy life since they support maintaining a healthy body system.
Besides, incorporating fermented food is essential to maintain your health efficiently.
Needless to say, in the Japanese culture, we eat lots of fermented food daily such as soy sauce, miso paste, tsukemono pickles, and Japanese sake!
Natto beans are also a traditional fermented food and support our healthy body system, Natto beans are becoming known as a superfood worldwide although they were used to be a wired Japanese food.
Natto is a super nutritious food, it is too bad if you are hesitant to eat it because of the look and funky smell!
I like Natto and eat it almost daily even though I live in the US ignoring my hubby’s dirty looks.
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.
NATTO PACKED WITH PROTEINS, SOY ISOFLAVONES
Natto beans are made of fermented soybeans by natto bacteria.
Soybeans are well-known for their rich protein level with other high-quality plant minerals and vitamins.
Because the raw material is soybeans, you can expect the same nutrients in Natto beans as soybeans, including isoflavones, saponins, and lecithin.
Moreover, natto bacteria create nutrients not found in soybeans through fermentation, making it a highly nutritious food.
“Proteins” work for our body
Natto contains the great value of high-quality protein since it is soybeans.
Protein builds up our body cells, muscles, hair, skin, hormones, and enzymes
Protein contains 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
“Proteins” support your skin from the inside out
Eat high-quality protein and bring your healthy (beautiful) skin from the inside out.
Providing daily skin care is essential to maintain your healthy (beautiful) skin, also, it is important to take good quality protein and create healthy (beautiful) skin from the inside of the body.
Collagen production gradually declines as you age. In order to keep your skin healthy and beautiful, take enough protein daily as well as vitamins, iron, and zinc to promote the production of collagen, which keeps the skin firm and fresh.
Protein promotes collagen metabolism. For healthy and beautiful skin, take advantage of Natto power.
“Soy isoflavones” to relieve menopausal symptoms
Natto is rich in soy isoflavones and they have a role similar to the female hormone estrogen.
Originally, it is a type of antioxidant that is abundantly contained in the hypocotyl (the part that becomes a sprout when it grows) of soybeans. It is an excellent product that suppresses the action of “active oxygen” that damages cells.
As I said, soy isoflavone works similarly to the female hormone estrogen (ovarian follicle hormone) and is expected to help women to be healthy and beautiful!
Soy isoflavones are expected to reduce female health concerns such as breast cancer risk, bone health, and menopausal symptoms. (2)
As you age, Unfortunately, the amount of estrogen secreted goes down and you’ll 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.
Are there any side effects of overdose?
The ideal isoflavone intake seems up to 65 mg per day. (3)
(In the Japanese health line, it is about 50 mg. )
It is supposed excreted from the body, so you better avoid taking an excessive amount level.
Also, since the amount of estrogen secreted increases during pregnancy and menstruation, consult with your doctor or pharmacist when taking extra supplements.
(2) Isoflavones and their health effects
(3) Soy Isoflavones
Natto PROVIDES RICH VITAMINS (K2, B2)
VITAMIN K2
Bacillus natto (natto bacteria) produces vitamin K in your gut, so natto can take more vitamin K than it contains.
Vitamin K can be roughly divided into vitamin K1 contained in algae, vegetables, beans, meat, milk, eggs, and oils, and vitamin K2 produced by microorganisms.
Natto is especially rich in vitamin K2, so you can supplement your daily dose of vitamin K2.
If you eat a normal diet, you are unlikely to become deficient in vitamin K.
The main benefits of vitamin K are:
- Blood coagulation
- Promotion of bone formation
As mentioned above, vitamin K deficiency rarely occurs, but when vitamin K is deficient for various reasons, symptoms such as bleeding from the stomach and intestines, nosebleeds, menorrhagia, and difficulty in clotting blood appear.
In addition, chronic vitamin K deficiency is known to increase the risk of bone fractures.
Yet, Vitamin K is an essential nutrient that helps to make protein for blood clotting.
In addition, it helps in the health of blood vessels (arteries).
It is also essential for maintaining healthy bones and is known to activate proteins in bones and promote bone formation.
For this reason, vitamin K is also used as a therapeutic agent for osteoporosis.
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.
*https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6040265/
*https://www.sciencedaily.com/releases/2021/08/210809144115.htm
Vitamin B2
Vitamin B2 is one of the B vitamins and is also called riboflavin.
Natto is rich in vitamin B2 and contains about 3-5 times more vitamin B2 than soybeans.
It plays a role in breaking down proteins, fats, and carbohydrates and supports maintaining a healthy body and providing energy.
Therefore, Vitamin B2 helps maintain a healthy metabolism.
Metabolism is the process the body uses to break down food and nutrients for energy and to support different functions, and Vitamin B2 plays an essential role in keeping metabolism efficient.
Prompt healthy growth and development
Vitamin B2 is involved in the synthesis of proteins as a coenzyme and helps the growth and maintenance of the whole body by regenerating cells and creating skin, hair, and nails.
It also protects mucous membranes and keeps healthy mucosal parts such as the eyes, tongue, and lips.
Supports 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.
Effect on preventing diabetes
Vitamin B2 also works to promote sugar metabolism, so it can be expected to improve and prevent diabetes.
*https://pubmed.ncbi.nlm.nih.gov/970067/
Migraines and Vitamin B2
A study shows vitamin B2 reduced the frequency, severity, and duration of migraine headaches and alleviated upset guts caused by migraine headaches.
Vitamin B2 is expected to be effective in the treatment of migraines, as there is little risk of health problems caused by overdose.
In addition, when vitamin B2 works in the body with other types of vitamins together it is recommended to intake vitamin B2 with other vitamins.
However, since there are various causes of migraines and further studies are needed to confirm the fact, you better ask your doctor if vitamin B2 helps your migraine symptoms.
Dietary Fiber In Natto Improves Your Bowel Movements
- Dietary fiber in Natto can support the prevention of constipation
- To prevent constipation, natto may also help improve blood circulation and your mode.
Natto can help to improve your bowel movements.
As you know, dietary fiber has the effect of promoting bowel movements.
Constipation can’t help your health and beauty because it causes poor blood circulation, swelling, and even reduced metabolism function.
Natto contains 3-4 grams of dietary fiber per package (45g).
Natto contains not only dietary fiber but also magnesium, which has the effect of drawing water, so it can be an effective food for helping constipation.
Natto In Your Diet
As you learned how much Natto Natto supports your healthy life, it’s the ideal food to eat daily.
As a guide, eat 1 package of Natto beans (45-50g) daily, up to 2 packages.
NUTRITION FACTS
| g/ 1 serving (50g) | |
|---|---|
| Calories (kcal) | 95 kcal |
| Carbohydrate | 6.1 g |
| Protein | 8.3 g |
| Fat | 5 g |
| Calcium, Ca | 45 g |
| Iron, Fe | 1.7 g |
| Vitamin B1 (mg) | 0.04 mg |
| Vitamin B2 (mg) | 0.28 g |
| Vitamin B6 (mg) | 0.12 mg |
| Fiber | 3.4 g |
| Soy Isoflavones | 37 g |
| Vitamin E | 0.2 mg *(per 45g) |
| Vitamin K | 270 µg *(per 45g) |
| Magnecium | 45 mg *(per 45g) |
| Potasium | 280 mg *(per 45g) |
The Best Timing To Eat Natto
- Eat Natto at night!
Although the traditional Japanese “washoku” breakfast serves natto in the morning,
From the point of view of nattokinase, which is the most active ingredient of natto, it is better to eat natto after dinner before sleep.
Besides, the vitamins and minerals contained in Natto can help to make a healthy & beautiful body as I explained in this post.
So, eating natto at night is good for ladies!
WHAT’S NATTOKINASE
Nattokinase is a proteolytic enzyme that comes from Natto. (Mainly, sticky part.)
Nattokinase is expected to break down (dissolve) the fibrous protein in blood clots, lower blood pressure and promote blood circulation.
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 tusbu torro mame”, which is the Mituskan product.
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.
Saving Money! How To Make Natto At Home
When considering incorporating Natto into your daily healthy life, you should make homemade natto!
This recipe is super easy, with no starter, and you need only organic soybeans, natto from an Asian grocery store, and an instant pot.
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.
*https://www.scientificamerican.com/article/soybean-fertility-hormone-isoflavones-genistein/