If you’re looking to introduce a new superfood into your diet, look no further than Japanese superfood natto. Considering that Japan has one of the longest life expectancies in the world, with an average of about 85 years, it might be a good idea to add this sticky, tiny bean to your plate.
What exactly is natto?
Natto is a traditional Japanese dish made from fermented soybeans by soaking whole beans, then steaming or boiling them, and then adding Bacillus subtilis bacteria to the mixture before it is fermented over time. Traditionally, natto was made by wrapping boiled beans in rice straw, but today the rice straw has been replaced with Styrofoam boxes where B. subtilis can be added directly to the boiled beans.
It is usually served for breakfast, in a bowl of rice and cooked with mustard, soy sauce and green onions.
Admittedly, natto has a strong and somewhat pungent smell, and along with its stringy texture and nutty, bitter, acquired taste, it can turn some people off. However, thanks to the action of B. subtilis, natto is a must-have food with many longevity benefits.
Benefits of Natto
1. Natto is very nutritious
Natto is high in a number of essential vitamins and minerals, making it the very definition of a “superfood.”
It is rich in nutrients including zinc, copper, iron, magnesium, vitamins B1, B2, B5 and B6, ascorbic acid, antioxidants, isoflavones, protein, calcium, fiber and probiotics. Additionally, the Bacillus subtilis in natto creates an enzyme called nattokinase that helps produce vitamin K2.
2. Supports gut health
As noted, even a fermented food, and this elevates it in probiotics, which then work to create and maintain healthy gut flora, which is linked to numerous health benefits, such as improved digestion and even mental health.
In addition, natto is also very high in fiber, which means that it not only supports gut health, but also helps improve digestion.
3. Helps strengthen bones
As mentioned, natto is rich in several nutrients, many of which can contribute to healthy bones.
With nutrients that contain calcium and vitamin K2, whose functions include calcium transport, natto can be great in maintaining bone density. For example, 2020 to read found that regular natto consumption was associated with a reduced risk of osteoporosis-related bone fractures in postmenopausal Japanese women.
4. Can strengthen immunity
Of the several nutrients found in natto, its probiotic-rich nature is associated with many of its benefits, including strengthening the human immune system.
Natto probiotics promote healthy gut flora that help prevent the growth of harmful bacteria, fight pathogens, and help produce antibodies.
Natto also contains vitamin C, iron, zinc, selenium and copper, all of which help support the immune system.
5. Supports heart health
Nattokinase is an enzyme found in natto after the fermentation process, and it can help lower blood pressure, lower blood lipid levels, and prevent the formation of plaques in the arteries.
In addition, natto is also high in saturated fat, which can lower “bad” LDL cholesterol, which helps reduce the risk of heart disease and stroke.
Finally, the presence of fiber prevents the accumulation of plaque in the arteries and one American Heart Association to read found that a diet high in vitamin K helped reduce hospitalizations related to heart disease by about 34%.
Should everyone eat natto?
Natto is a high-fiber food, so its most common side effects are digestive symptoms such as diarrhea, gas, bloating, and constipation.
Also, since natto is made from soy, people with a soy allergy should avoid it if they experience symptoms such as shortness of breath, wheezing, swelling of the tongue or lips, hives, dizziness, and vomiting.
There is also talk about whether people who have had or are at risk of breast cancer should consume soy because of its phytoestrogen content, but still specialists indicates 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 your doctor before eating natto if you’re taking warfarin (Coumadin), tamoxifen (Soltamox), levodopa (Ritari), or ciprofloxacin (Cetraxal).
Add natto to your diet
If you want to add natto to your diet, it is available in many Asian grocery stores and some organic grocery stores.
To go a step further, you can also make your own natto at home and all you need is beans and lentils. natto culture. After you’re done, you can enjoy the natto on its own, enjoy it with eggs, add it to a salad, fried rice or pasta.
Want to learn more?
Japanese doctor Shigeaki Ginogara lived to be 105 years old and was in good physical and mental health until the end of his life. Dr. Ginogara dedicated his whole life to medicine and was distinguished by his individual approach to each patient. When he was 97 years old, Dr. Ginogara gave an interview in which he talked about his method for living a successful life. With that, here 12 Anti-Aging Tips From Japanese Longevity specialist.
Quotes
Bellinge, JW, Dalgaard, F., Murray, K., Connolly, E., et al. (2021). Vitamin K intake and atherosclerotic cardiovascular disease in the Danish Cancer and Health Study. Journal of the American Heart Association10(16). doi: https://doi.org/10.1161/jaha.120.020551.
Kojima, A., Ikehara, S., Kamiya, K., Kajita, E., et al. (2020). Natto consumption is associated with reduced risk of osteoporotic fractures in postmenopausal Japanese women. Food magazine, 150(3), 599–605. https://doi.org/10.1093/jn/nxz292
