What is the magical "natto"? Why do we eat it?

According to historical records, during the Tang Dynasty, the Chinese monk Jianzhen traveled to Japan to spread Buddhist scriptures and brought a large number of Chinese items and technologies, one of which was soybeans and soybean fermentation technology. In the Edo period of Japan, people improved Jianzhen's soybean fermentation technology and made natto by storing steamed soybeans in straw, which naturally contained Bacillus subtilis. Therefore, natto can also be called Japanese fermented black beans. Compared with Chinese fermented black beans, Japanese natto has some sticky strings, which give natto a sticky and silky texture.

The nutritional composition of natto is different from that of raw soybeans, with a lower calorie content and rich in prebiotic branched-chain fatty acids (BCFA) produced by Bacillus subtilis. By mass, natto contains 55% water, 18% protein, 11% fat, 5% fiber and 5% sugar. Natto also contains calcium, magnesium, protein, potassium, vitamin B6, B2, vitamin K, vitamin C, manganese, iron and dietary fiber.

Health Benefits of Natto

1. Improve Digestion

Natto can reduce digestive discomfort and help the body absorb nutrients better.

The gut contains trillions of microorganisms, more than 10 times the total number of cells found in the human body. Having the right types of bacteria in the gut results in a healthy gut flora, which is associated with many health benefits, such as improved digestive function. The probiotics in natto can serve as the gut’s first line of defense against toxins and harmful bacteria. In addition to symptoms of inflammatory bowel disease (IBD), Crohn’s disease, and ulcerative colitis, researchers have reported that probiotics can help reduce gas, constipation, antibiotic-related diarrhea, and bloating.

Most probiotic-rich foods and supplements contain 5–10 billion colony-forming units (CFU) per serving. In comparison, natto can contain between one million and one billion CFU per gram, so the amount of probiotics in natto per gram is almost the same as what you would get from most other probiotic-rich foods or supplements.

2. Strengthen bones

Natto contains calcium and vitamin K2, both of which contribute to bone health.

Natto is rich in several nutrients that contribute to bone health.

100 grams of natto provides 22% of the recommended daily intake (RDI) of calcium, a major mineral found in bones.

Natto is one of the rare plant sources of vitamin K2, which plays a vital role in bone health by activating bone-building proteins that help carry calcium into bones and maintain them. Studies have shown that vitamin K2 supplementation can slow age-related loss of bone mineral density and can reduce the risk of certain types of fractures by 60-81%.

3. Promote cardiovascular health

Natto contains fiber, probiotics, vitamin K2, and nattokinase. This combination can help lower cholesterol and blood pressure levels and reduce the risk of heart disease.

Natto contains fiber and probiotics, both of which can help lower cholesterol levels. In addition, natto fermentation produces nattokinase, an enzyme that helps dissolve blood clots, especially concentrated in the "filamentous part" of natto.

Natto can help lower blood pressure by inactivating angiotensin-converting enzyme (ACE), which helps control blood pressure. Studies have shown that nattokinase supplementation can reduce blood pressure by about 3-5.5 mmHg in subjects with an initial blood pressure of 130/90 mmHg or higher.

In addition to strengthening bones, the vitamin K2 in natto helps prevent calcium deposits from accumulating in the arteries, and studies have shown that regular intake of foods rich in vitamin K2 is associated with a 57% lower risk of death from heart disease. In another study that included only women, consuming every 10mcg of vitamin K2 per day was associated with a 9% lower risk of heart disease.

4. Enhance immunity

Natto is rich in probiotics, vitamin C, and several minerals, all of which contribute to a healthy immune system.

The probiotics in natto contribute to a healthy intestinal flora, which in turn helps prevent the growth of harmful bacteria and even promotes the production of natural antibodies. Probiotics can further reduce the risk of infection and help the body recover faster if you are sick.

In one study, older adults were given either 2 billion CFU of Bacillus subtilis (a probiotic strain found in natto) or a placebo. Over the four-month study period, those taking the probiotic strain were 55% less likely to develop a respiratory infection.

In addition to its high probiotic content, natto is also rich in vitamin C, iron, zinc, selenium and copper, all of which play important roles in immune function.

5. Anti-aging

The isoflavones in natto have strong antioxidant properties and can promptly remove excess free radicals that induce human aging and various diseases.

Excessive free radicals can attack DNA, leading to aging and cancer in the human body. Natto phytate can effectively prevent such free radicals from attacking cells, protecting the integrity and health of cells, thus helping to maintain youth and prevent various diseases.

In addition, nutrients such as selenium, SOD and vitamin E in natto also have a synergistic effect on anti-aging.

6. Other potential benefits

Reduced risk of certain cancers: Natto contains soy isoflavones and vitamin K2, both of which may be linked to a reduced risk of liver, prostate, digestive tract, and breast cancers.

Helps with weight loss: Natto contains a lot of good probiotics and fiber, both of which can help prevent weight gain and optimize body fat.

Improves brain health: Probiotic-rich foods like natto may help reduce stress, improve memory, and alleviate symptoms of anxiety, depression, autism, and obsessive-compulsive disorder.

Common types include:

Currently, natto products on the market can be divided into four types: fresh natto, natto capsules, natto combination capsules and nattokinase capsules.

1. Fresh Natto

It is commonly seen in supermarkets, packed in exquisite small boxes, light brown in color, and when stirred, it can be pulled into long sticky threads with a unique aroma. This is real natto. Natto has a very short shelf life at room temperature, so it needs to be kept fresh in refrigerated conditions.

2. Natto capsules

The natto is quick-frozen, freeze-dried at low temperature, and crushed at low temperature. At the same time, the metabolic substances of the natto bacteria are enriched and strengthened to make capsules. Due to the use of advanced processing technology, the natto capsules almost completely retain the active ingredients of fresh natto, including active natto bacteria, various enzymes and vitamins. Among them, the content of nattokinase can be increased by 3 to 4 times. The advantage of natto capsules is that they are easy to carry and easy to take at a fixed time. They are not affected by the limitations of cold chain sales.

3. Natto capsules

Capsules made from freeze-dried natto powder and other ingredients that are both medicinal and edible are usually presented as health foods. This type of capsule product mainly enhances the efficacy of natto through the functional ingredients of other raw materials, such as lipid-lowering function.

4. Nattokinase capsules

Nattokinase, which is obtained by culturing and purifying Bacillus natto, is the essence of fresh natto. It has sufficient and single ingredients, and has eliminated substances such as vitamin K2, purine, and soy isoflavones. Therefore, its health functions such as thrombolysis, anticoagulation, and blood pressure reduction are more targeted and predictable. It is suitable for people with cardiovascular and cerebrovascular disorders, hyperlipidemia, hyperviscosity, hypertension, arteriosclerosis, and coronary heart disease.