The Powerful Health Benefits of Daily Natto
Natto, a traditional Japanese food made from fermented soybeans, is celebrated as a 'superfood' for good reason. Its unique fermentation process with the Bacillus subtilis bacteria unlocks a dense nutritional profile and creates powerful bioactive compounds. Consistent daily intake can lead to a range of significant health improvements.
Heart Health and Circulation
One of the most praised benefits of natto is its positive impact on cardiovascular health, largely attributed to the enzyme nattokinase. This potent enzyme, produced during the fermentation, acts as a natural blood thinner and has been shown to help dissolve blood clots by breaking down fibrin. Regular consumption may help to:
- Reduce blood pressure, lessening strain on the heart.
- Prevent arterial plaque formation, improving blood flow.
- Maintain healthy blood vessel structure and elasticity.
Strong Bones and Vitamin K2
Natto is an exceptionally rich source of vitamin K2 (menaquinone-7), a nutrient often lacking in Western diets. This fat-soluble vitamin is crucial for directing calcium to the right places in the body—namely, the bones—and away from places where it can cause harm, such as the arteries. Consuming natto daily can significantly boost your intake of this vital nutrient, which is particularly important for bone mineral density, especially in postmenopausal women.
A Thriving Gut Microbiome
As a fermented food, natto is a powerhouse of probiotics, particularly the Bacillus subtilis strain. These live microorganisms can survive the digestive journey to colonize the gut and improve the balance of your gut flora. A healthier gut microbiome supports improved digestive function, enhanced nutrient absorption, and a stronger immune system. Fermentation also reduces the level of 'antinutrients' naturally present in soybeans, making the food easier to digest.
A Nutrient-Dense Protein Source
Natto is a highly nutritious food, packed with a balance of macronutrients and micronutrients that fuel the body. A standard 50-gram serving offers a significant amount of plant-based protein and dietary fiber, along with an array of essential minerals.
Potential Risks and Who Should Be Cautious
While the benefits are compelling, it is important to be aware of the potential risks associated with eating natto every day. While safe for most, some individuals should proceed with caution or avoid it entirely.
High Vitamin K2 and Drug Interactions
The high concentration of vitamin K2 in natto can interfere with the effectiveness of certain medications, particularly blood-thinning drugs like warfarin (Coumadin). Vitamin K plays a crucial role in blood clotting, and its fluctuating levels from dietary intake can counteract the medication's intended effect. Anyone on such medication must consult a healthcare provider before making natto a daily habit.
Managing Digestive Discomfort
For those unaccustomed to consuming high-fiber, fermented foods, a daily dose of natto may cause temporary gastrointestinal discomfort. Common side effects can include bloating, gas, or diarrhea as your digestive system adjusts to the new input of probiotics and fiber. Starting with smaller portions and gradually increasing intake can help minimize these symptoms.
Soy Allergies and Goitrogens
Natto is made from soybeans, which are a common allergen. Individuals with a known soy allergy should avoid natto completely. Additionally, soybeans are considered a goitrogen, which means they can potentially interfere with the thyroid gland's function. This is unlikely to be a problem for most healthy people, but those with existing thyroid conditions should limit their intake and consult a doctor.
Daily Natto vs. Other Fermented Foods
| Feature | Natto | Yogurt | Sauerkraut |
|---|---|---|---|
| Source | Fermented Soybeans | Fermented Milk | Fermented Cabbage |
| Key Probiotic | Bacillus subtilis | Lactobacillus species | Lactobacillus species |
| Vitamin K2 (MK-7) | Very High | Low to Moderate | Low |
| Texture | Sticky, stringy | Creamy, smooth | Crunchy |
| Flavor | Strong, pungent, umami | Mild, tangy | Sour, tangy |
| Nattokinase Enzyme | Yes | No | No |
| Plant-based Protein | Yes (High) | No | Yes (Low) |
How to Incorporate Natto into Your Daily Diet
For those new to natto, its strong, pungent flavor and sticky texture can be a barrier. Here are a few tips for making it a delicious part of your daily routine:
- Start small: Begin with a small amount, like a teaspoon, mixed with rice or other familiar foods.
- Mix with rice: This is the traditional Japanese method. The warm rice mellows the flavor and provides a satisfying texture.
- Add condiments: Mixing in the provided soy sauce and karashi mustard is classic. Other additions like chopped scallions, kimchi, or a raw egg can also enhance the taste.
- Blend it: For a texture-free experience, add natto to smoothies. Its flavor can be easily masked by fruits like bananas and berries.
Conclusion: Should You Eat Natto Every Day?
Eating natto every day offers a host of potential health benefits, particularly for heart and bone health, as well as for nurturing a healthy gut microbiome through its potent probiotics and unique enzymes like nattokinase. Its rich supply of vitamin K2 is a standout feature not found in many plant-based foods. However, the decision to consume it daily requires careful consideration of individual health factors.
Individuals on blood-thinning medication, those with soy allergies, and people with thyroid issues should consult a doctor before making natto a daily dietary staple. For most people, a daily serving can be a safe and effective way to boost overall health and nutrition. If you can acquire a taste for its distinct flavor and texture, natto can be a powerful addition to a balanced and health-conscious diet. You can explore the extensive nutritional properties further in this review published by the National Institutes of Health.
