The Sole Food Source of Nattokinase: Natto
Nattokinase is a specific enzyme that is not widely available across a range of foods. In fact, there is only one traditional dietary source where this enzyme is found naturally: natto.
Natto is a traditional Japanese food made from fermented soybeans. The fermentation process is key, as it involves the bacteria Bacillus subtilis var. natto, which produces the powerful nattokinase enzyme. Without this specific fermentation step, regular soybeans or other soy products like tofu and soy milk do not contain nattokinase.
How Natto Is Made
The creation of natto is a meticulous process that transforms simple soybeans into a nutrient-dense and enzyme-rich superfood:
- Soaking: Dried soybeans are soaked in water for an extended period, typically overnight, to rehydrate and soften them.
- Cooking: The soaked soybeans are then boiled or steamed until they become very soft. A pressure cooker can significantly shorten this process.
- Inoculation: Once cooked, the hot soybeans are mixed with the Bacillus subtilis natto starter culture. It is crucial that this step occurs while the beans are still hot to activate the bacteria and inhibit other unwanted microbes.
- Fermentation: The inoculated soybeans are incubated for 12 to 24 hours at a specific temperature, usually around 104°F (40°C). This is where the magic happens, and the bacteria produce the nattokinase enzyme, creating the natto's characteristic sticky, stringy texture and potent aroma.
- Aging: After the fermentation period, the natto is cooled and refrigerated for a day or more to develop its full flavor and further intensify the sticky 'threads'.
Natto vs. Nattokinase Supplements
For those who find the sticky texture or strong, pungent smell of natto unappealing, supplements offer a standardized, tasteless, and convenient alternative. The decision between consuming the whole food and taking a supplement depends on individual preference and specific health goals. Below is a comparison to help inform your choice.
| Feature | Natto (Whole Food) | Nattokinase Supplements |
|---|---|---|
| Primary Source | Fermented soybeans containing the enzyme naturally | Concentrated extract of the enzyme from natto |
| Nutritional Profile | Rich in fiber, protein, Vitamin K2, iron, and probiotics | Contains the isolated nattokinase enzyme; often vitamin K2-free |
| Taste & Texture | Strong, pungent, ammonia-like smell with a sticky, slimy texture | Tasteless and odorless capsules or powder |
| Dosage Control | Fibrinolytic units (FU) can vary by batch; requires regular consumption | Offers standardized dosage (e.g., 2,000 FU per capsule) for consistent intake |
| Convenience | May be an acquired taste and require more effort to incorporate into the diet | Easy to take daily, ideal for those who dislike the taste of natto |
| Cost | Generally affordable, but can be expensive outside of Japan | Can be more costly than buying natto, though prices vary by brand |
Can Other Fermented Soy Products Provide Nattokinase?
Some people mistakenly believe that other fermented soy products might contain nattokinase. While other fermented foods like tempeh (from Indonesia) and douchi (from China) do contain fibrinolytic enzymes, they are generally not recognized as primary sources of nattokinase. The specific bacterium used in natto fermentation is what produces this unique enzyme.
Health Benefits and Considerations
Beyond being a dietary source of nattokinase, natto is a nutrient powerhouse, offering a wide array of health benefits. Its probiotic content supports gut health, while a wealth of vitamins and minerals contribute to overall wellness. The enzyme itself is studied for its potential to support cardiovascular health by breaking down fibrin, which helps to maintain proper blood flow.
However, it is important to note that individuals taking blood-thinning medications should consult a doctor before consuming high amounts of natto or taking nattokinase supplements due to the presence of both the enzyme and vitamin K2, which plays a role in blood clotting.
Conclusion
For anyone seeking to add nattokinase to their diet through whole foods, natto stands as the solitary option. This unique Japanese dish, created through the specific fermentation of soybeans with Bacillus subtilis natto, is the definitive food source. For those unwilling to adapt to natto's unique texture and flavor, concentrated supplements provide an effective and standardized alternative. Ultimately, whether consumed as a traditional food or a modern supplement, nattokinase can be incorporated into a health-conscious routine, with professional medical advice recommended for those with existing health conditions or on specific medication. https://www.webmd.com/vitamins/ai/ingredientmono-1084/nattokinase
How to Incorporate Natto Into Your Diet
For those willing to try natto, there are many ways to make its powerful flavor more palatable:
- Classic Japanese Style: Serve natto over steamed rice with a dash of soy sauce, spicy mustard, and chopped green onions.
- Add to Soups: Stir natto into miso soup or other warm broth-based soups; the heat can reduce some of its stickiness.
- Mix with Other Flavors: Combine natto with ponzu sauce and fresh tomatoes for a bright, flavorful side dish.
- Use in Sauces: Blend natto into dressings or dips to incorporate the benefits while masking the texture.
- Fried Dishes: Add to fried rice or omelets. Some people find that cooking can temper the distinct texture and aroma.
By exploring different culinary approaches, you can find a way to enjoy the singular food rich in nattokinase.
Important Precautions
- Consult your doctor before adding nattokinase to your diet, especially if you take blood-thinning medication.
- If undergoing surgery, discontinue nattokinase intake at least two weeks beforehand to reduce bleeding risk.
- Individuals with a soy allergy should avoid natto and nattokinase supplements entirely.
Choosing the right method for consuming nattokinase is a personal decision, but understanding its unique food source is the first and most critical step.
