Unpacking the nutritional power of daily natto
For centuries, natto has been a staple of the Japanese diet, renowned for its health-promoting properties. While its unique, pungent odor and stringy texture are not for everyone, its nutritional profile is undeniably impressive. Regularly eating natto, even in small amounts, can have a profound impact on overall health due to its unique fermentation process and nutrient density.
Benefits for cardiovascular health
One of the most notable components of natto is nattokinase, an enzyme produced during fermentation that has potent anticoagulant properties.
- Lowers blood pressure: Studies have shown that nattokinase can help lower blood pressure, which is a major risk factor for heart disease.
- Dissolves blood clots: By breaking down fibrin, the protein involved in blood clotting, nattokinase can help prevent the formation of blood clots, potentially reducing the risk of heart attacks and strokes.
- Lowers cholesterol: The fiber and polyunsaturated fats in natto work to reduce LDL (“bad”) cholesterol levels.
Strengthens bones and promotes bone density
Natto is an exceptional source of vitamin K2, specifically the MK-7 form, which is crucial for bone health.
- Calcium absorption: Vitamin K2 helps ensure that calcium is directed to the bones and teeth, where it is needed, rather than building up in the arteries.
- Reduced fracture risk: Regular vitamin K2 intake has been linked to a reduced risk of bone fractures, especially in postmenopausal women, by improving bone mineral density.
Supports gut health and digestion
As a fermented food, natto is a natural probiotic powerhouse, supporting a healthy and diverse gut microbiome.
- Probiotic effects: The Bacillus subtilis bacteria used to ferment natto act as a probiotic, which aids in digestion and nutrient absorption.
- Improved digestion: The fermentation process also reduces the levels of antinutrients found in soybeans, making the food more digestible and potentially alleviating symptoms like bloating and constipation.
Enhances the immune system
The probiotics and other nutrients in natto contribute to a robust immune system.
- Gut-immune axis: The gut microbiome plays a vital role in immune function, and a healthy gut promoted by natto's probiotics can strengthen the body's defenses.
- Rich in vitamins and minerals: Natto contains a variety of vitamins and minerals, including vitamin C and zinc, which are essential for immune health.
Potential risks and considerations for daily intake
While generally safe for most people, eating natto every day warrants some caution.
| Consideration | Details | Best Practice |
|---|---|---|
| Drug Interactions | Nattokinase and its vitamin K content can interact with blood-thinning medications like warfarin. | Consult a doctor before consuming natto if you take anticoagulants. |
| Soy Allergy | As a soy product, natto is not suitable for individuals with a soy allergy. | Avoid completely if you have a soy allergy. |
| Digestive Issues | The high fiber content might cause gas, bloating, or diarrhea in some people, especially those new to high-fiber diets. | Start with a smaller portion and increase gradually. |
| Goitrogenic Effects | Soy is considered a goitrogen, which can interfere with thyroid function. | Individuals with hypothyroidism may want to limit their intake. |
| Weight Management | Natto is calorie-dense. While beneficial, moderation is key to avoid unintentional weight gain. | Monitor portion sizes, especially when eating daily. |
How much natto is a daily dose?
A traditional serving of natto is typically one small package, which is around 40–50 grams (about 1.5 to 1.8 ounces). This provides a concentrated dose of its beneficial compounds without the risk of overconsumption. Many Japanese individuals eat this amount daily, often with rice for breakfast. Consistent, moderate consumption is more beneficial than irregular, large portions.
Conclusion
For most people, eating natto every day is a healthy practice with numerous evidence-based benefits, especially for cardiovascular, bone, and gut health. Its potent combination of nattokinase, probiotics, and vitamin K2 makes it a nutritional powerhouse. However, it is crucial for individuals on specific medications, particularly blood thinners, or those with certain health conditions like a soy allergy or hypothyroidism, to consult with a healthcare provider before making it a daily habit. As with any food, moderation is key. By understanding both the profound benefits and potential risks, you can make an informed decision to incorporate this unique superfood into your diet safely and effectively.
Frequently asked questions
What is natto, and why is it considered healthy?
Natto is a traditional Japanese food made from fermented soybeans, which is considered healthy due to its high content of nutrients like vitamin K2, probiotics, and nattokinase. These components support heart health, strengthen bones, and improve digestion.
What are the main benefits of eating natto daily?
The main benefits of eating natto daily include improved heart health through its blood-thinning and blood pressure-lowering effects, stronger bones due to high vitamin K2 content, enhanced digestion from probiotics and fiber, and a stronger immune system.
Is natto good for your heart?
Yes, natto is very good for heart health. It contains nattokinase, an enzyme that acts as a natural blood thinner and lowers blood pressure. It also contains fiber and polyunsaturated fats that help reduce bad cholesterol.
Who should not eat natto daily?
People on blood-thinning medications like warfarin, those with a soy allergy, or individuals with hypothyroidism should consult a doctor before consuming natto regularly. The high vitamin K2 and goitrogenic properties can interact with these conditions.
Can eating natto every day cause side effects?
While generally well-tolerated, daily consumption can cause some side effects, especially in newcomers. These can include digestive issues like gas and bloating due to its high fiber content.
How much natto should you eat per day?
A standard daily serving of natto is typically one small package, which is about 40–50 grams. This amount provides significant health benefits without risking overconsumption.
What time of day is best to eat natto?
In Japan, natto is commonly eaten for breakfast to boost energy and metabolism. However, it can be consumed at any time, with nighttime intake potentially aiding in overnight tissue repair.
Key takeaways
- Daily natto provides robust benefits: Eating natto every day can significantly support heart health, bone density, gut function, and the immune system.
- Moderation is recommended: The ideal daily serving is typically one small packet (around 40-50g) to reap benefits without overdoing it.
- Caution for some individuals: Those on blood thinners, with soy allergies, or thyroid conditions should consult a doctor before starting a daily natto habit.
- Rich in unique compounds: Natto is a unique source of nattokinase and vitamin K2 (MK-7), which are not common in many other foods.
- Can cause initial digestive changes: Newcomers may experience gas or bloating as their system adjusts to the high fiber and probiotics.
- Preparation can affect tolerance: Serving it with rice or in miso soup can make the taste and texture more manageable for those who find it challenging.
