Natto: properties and benefits

Il natto it's a traditional Japanese food produced through the fermentation of soy beans, with a very strong flavor. 


Thanks to fermentation process, typical of many products of the Japanese culinary tradition, such as soy sauce, miso, rice vinegar, sake, tsukemono, natto has an important regulatory action on flora and intestinal functions.   

Improve the immune system, it is rich in protein and fiber and reduces bad cholesterol. 


How natto is prepared

The natto is a incredibly nutritious food and is linked to various health benefits, ranging from stronger bones to a healthier heart and immune system.


In Japan, natto is typically topped with soy sauce, mustard, chives, or other seasonings and served with cooked rice. Traditionally, it was produced by wrapping boiled soy in rice straw, which naturally has bacteria of the genus Bacillus subtilis on its surface. This allows the bacteria to ferment the sugars found in the beans, eventually producing natto. 


However, in the early XNUMXth century, B. subtilis bacteria were identified and isolated by researchers, leading to the modernization of this preparation method. Today the rice straw has been replaced with polystyrene boxes where B. subtilis can be added directly to boiled soybeans to start the fermentation process. 


The properties of natto

Natto is super nutritious. It contains good levels of many substances that are important for optimal health. A 100g serving provides the following (Source here): 

Calories: 212
Fat: 11 g
Carbohydrates: 14 g
Fiber: 5 g
Protein: 18 g
Manganese: 76% of the RDI
Iron: 48% of the RDI
Copper: 33% of the RDI
Vitamin K1: 29% of the RDI
Magnesium: 29% of the RDI
Calcium: 22% of the RDI
Vitamin C: 22% of the RDI
Potassium: 21% of the RDI
Zinc: 20% of the RDI
Selenium: 13% of the RDI

The natto also contains small amounts of vitamin B6, folic acid and pantothenic acidas well as antioxidants and other beneficial plant compounds.


Thanks to fermentation, natto is also able to provide a probiotic pool able to act as your gut's first line of defense against harmful toxins and bacteria. 

Researchers report that probiotics may help reduce antibiotic-associated gas, constipation, diarrhea and bloating, as well as symptoms of inflammatory bowel disease (IBD). Crohn's disease e Ulcerative colitis


Consuming natto is generally safe for most people. However, it contains vitamin K1, which has blood-clotting properties. For this reason, people who are already taking blood thinning medications should consult their doctor before adding this food to their diet. 


In addition, the natto is made up of soya beans, which are considered foods with high goitrogen power. This results in a high likelihood of interfering with the normal functioning of the thyroid gland, especially in people with an already compromised thyroid. 


This is unlikely to be a problem for healthy individuals. However, those with reduced thyroid function should limit their intake. 


add a comment of Natto: properties and benefits
Comment sent successfully! We will review it in the next few hours.