Search
Language
Natto Japanese secret to a long and healthy life
Table of Contents
1. What is natto?
Natto is a food made from soybeans that are soaked, cooked, and then fermented in the presence of bacteria of the genus Bacillus subtilis var. natto. Unlike other microorganisms, natto forms a basic, not acidic, environment that gives it an unusual flavor.2. How to eat natto
In Japanese culture, natto is often served at breakfast as an addition to a delicate, steamed rice stew. This dish is usually served with freshly chopped spices, crunchy nori flakes, pieces of cream avocado, or spicy kimchi. There is also an alternative way of serving natto can be an element of a dish known as Tamago cake gohan, or raw egg served on rice.3. The nutritional values of natto
Natto is unique not only in taste but also in nutritional value. First of all, it is a source of a full-value protein in 100 g containing up to 19 g of this macronutrient. Fermented soybeans in this form also contain high amounts of fiber, iron, potassium and calcium, as well as certain amounts of B vitamins (especially B6 and folic acid). Among other products, natto has an extremely high content of vitamin K2 nearly 1000 μg/100 g.4. Vitamin K2 MK7
Vitamin K2 MK7, also known as menachinone-7, is a form of vitamin K that plays a key role in the proper functioning of the bone and cardiovascular systems. It is naturally found in fermented dairy products, eggs, yeasts, dumplings, as well as natto. In addition, it is also a common ingredient available in the dietary supplement market.5. The health effects of natto
The main active ingredient in natto is nattokinase, an enzyme with potential anticancer properties. It works by breaking down fibrin, a protein responsible for forming clots, thereby reducing the likelihood of clots and improving blood flow (H. Chen et al. 2018). Additionally, regular intake of natto can help lower blood pressure by expanding blood vessels, which in turn can reduce the risk of cardiovascular diseases such as stroke (G. S. Jensen et al., 2016).6. The digestive system
Natto plays an important role in maintaining the health of the digestive system due to its prebiotic and probiotic properties. The dietary fiber present in this Japanese food supports digestion processes, improves intestinal peristalsis, and prevents constipation. Additionally, it may promote the maintenance of proper body weight by regulating blood glucose levels and increasing satiety after meals. In addition, natto contains beneficial for health probiotics bacteria that support the balance of the microbiota of the food, promote digestion (e.g. poplite production enzyme), and also enhance the barylite of the meal. It also promotes the metabolism of food.7. The bone system
As previously mentioned, natto is one of the richest sources of vitamin K2 MK7, which is extremely important for the proper functioning of the bone system. This particular form of Vitamin K plays a key role in depositing and maintaining calcium in bone tissue. Research clearly indicates that vitamin K2-supplementation can protect the body from loss of mineral bone density, which reduces the likelihood of bone loss, especially in old age (S. S. Salma Ahmad et al. 2022). 100 g of natto covers up to 17% of daily phosphorus needs. This microelement is essential for building healthy bone and magnesium components through the process of mineral extraction.8. The resistance
Natto has a particularly beneficial effect on the body's immunity. First of all, it is rich in protein, which provides the body with the amino acids it needs to produce antibodies and immune cells necessary to defend the body against infections. Its high content of vitamin K supports the production of cytokines, or chemicals involved in inflammatory reactions. Additionally, fermented soybeans in natto contain beneficial probiotic bacteria that support the balance of gut microbiota. It acts as a physical barrier against pathogens and at the same time participates in the manufacture of immune cells.9. Natto as an elixir of longevity?
In 2020, the journal BMJ published the results of a 15-year study of 92,915 Japanese people aged 45 to 74 years, which examined the impact of the consumption of various soy products on mortality. It was found that people who consumed at least 45 g of fermented soy products per day had a 15% lower risk of death from all causes than people who did not. However, this effect was particularly noticeable in Natto. In the group of people who regularly ate soy products, the mortality rate was 23% lower (R. Katagiri and co. 2020). This study suggests the long-term health benefits of consuming soy products such as fertilis, despite the potential for further reduction of their effects and the mechanisms underlying these studies, which are necessary in order to understand the underlying effects of these studies.
