Did you know that one of Japan’s healthiest traditional foods contains a powerful combination of protein, vitamins, and minerals that could transform your daily nutrition? Natto’s a fermented soybean dish, has played a important role in Japan’s reputation for having one of the industry’s healthiest diets and lowest mortality rates.
We’re excited to explore this nutrient-packed superfood that delivers an impressive array of health benefits. With 19 grams of protein per 100-gram serving and rich amounts of vital nutrients like vitamin K, iron, and manganese, natto stands out as a remarkable dietary addition. Through the natural fermentation process, these soybeans transform into a probiotic powerhouse that’s particularly beneficial for gut health, bone strength, and immune system support.
Throughout this article, we’ll dive deep into natto’s nutritional profile and explain why it’s worth adding to your daily routine, even though its unique texture and distinctive flavor. From heart health to weight management, we’ll uncover how this traditional Japanese food can enhance your overall wellbeing.
What Is Natto and How Is It Made?
Natto is a traditional Japanese food made from fermented soybeans. The fermentation process creates a sticky coating around the beans producing a distinct texture taste with a characteristic aroma.
Traditional Fermentation Process
The production of natto follows a exact three-step fermentation process:
- Soybean Preparation
- Soaking high-quality soybeans for 12-20 hours
- Steaming the beans until they’re tender
- Cooling to optimal fermentation temperature
2. Bacterial Inoculation
- Adding Bacillus subtilis natto culture
- Maintaining temperature at 40°C (104°F)
- Fermenting for 24 hours
3. Post-Fermentation
- Aging at low temperatures
- Developing characteristic sticky threads
- Creating polyglutamic acid coating
Key Nutrients in Natto
Natto’s fermentation process enhances its nutritional profile significantly. Here’s a breakdown of its key nutrients per 100g serving:
Nutrient | Amount | Daily Value |
---|---|---|
Protein | 19.4g | 39% |
Fiber | 5.4g | 19% |
Iron | 8.6mg | 48% |
Vitamin K | 231mcg | 19% |
Manganese | 1.53mg | 66% |
Copper | 0.67mg | 74% |
Additional benefits include:
- Probiotics from fermentation
- Essential amino acids
- Bioactive compounds
- Digestive enzymes
- Natural antioxidants
The fermentation process makes these nutrients more bioavailable compared to unfermented soybeans.
Major Health Benefits of Natto
Natto’s fermentation process creates powerful compounds that support multiple aspects of health. Scientific research confirms its beneficial effects on cardiovascular health, bone strength, and digestive function.
Supports Heart Health
Natto helps maintain cardiovascular health through several mechanisms. The fermentation process produces nattokinase, an enzyme that supports healthy blood circulation by preventing blood clot formation. Research indicates nattokinase helps regulate blood pressure and improves blood flow throughout the body. One serving of natto contains important amounts of copper, which regulates heart rate and blood pressure while supporting red blood cell production.
Heart Health Benefits | Amount per Serving |
---|---|
Copper | 74% DRI |
Iron | 48% DRI |
Manganese | 76% DRI |
Strengthens Bones
Natto provides essential nutrients for maintaining strong bones. Its high calcium content combined with vitamin K2 enhances calcium absorption and proper bone mineralization. Vitamin K2 directs calcium to bones rather than allowing it to accumulate in soft tissues. The manganese in natto supports the formation of connective tissue and promotes healthy bone development.
Bone Health Nutrients | Benefits |
---|---|
Calcium | Structural component |
Vitamin K2 | Calcium absorption |
Manganese | Tissue formation |
Boosts Digestive Health
- Antibiotic-associated diarrhea
- Inflammatory bowel disease
- Ulcerative colitis
- Digestive discomfort
- Bloating and gas
How Nattokinase Works in the Body?
Nattokinase, an enzyme found in natto, plays a crucial role in maintaining cardiovascular health through its unique biochemical properties. The enzyme’s systematic actions help promote healthy blood flow throughout the body.
Blood Clot Prevention
Nattokinase prevents blood clot formation by breaking down fibrin, a protein that forms blood clots. Studies from the National Center for Biotechnology Information demonstrate nattokinase’s effectiveness in:
- Dissolving existing blood clots
- Reducing platelet aggregation
- Supporting healthy blood viscosity
- Maintaining proper blood flow
Research indicates that nattokinase remains active in the bloodstream for 8-12 hours after consumption, providing extended protective effects against clot formation. The enzyme works by targeting exact proteins involved in coagulation, making it a natural approach to blood clot prevention.
Cardiovascular Support
Nattokinase provides comprehensive cardiovascular benefits through multiple mechanisms:
Cardiovascular Effect | Impact |
---|---|
Blood Pressure | Reduces systolic readings by 5.5 mmHg |
Arterial Health | Supports vessel flexibility |
Circulation | Improves blood flow by 10-15% |
The enzyme enhances cardiovascular function by:
- Maintaining healthy arterial walls
- Supporting optimal blood pressure levels
- Promoting balanced circulation
- Reducing oxidative stress in blood vessels
These cardiovascular benefits stem from nattokinase’s ability to break down excess fibrin deposits while supporting overall vascular health.

Best Ways to Include Natto in Your Diet
Natto’s versatility allows for many creative serving options even though its distinctive texture. The following suggestions showcase both traditional Japanese preparations and modern culinary innovations.
Traditional Serving Suggestions
The classic Japanese breakfast features natto served over steamed white rice with exact condiments:
- Mix natto with the provided soy sauce and mustard packets
- Top with finely chopped green onions for added flavor
- Add a raw egg for authentic Japanese style
- Combine with plain white rice while still hot
- Include strips of nori (dried seaweed) as garnish
Popular traditional pairings include:
- Japanese-style hot rice bowls with miso soup
- Rolled sushi with cucumber and natto filling
- Cold soba noodles topped with natto
- Rice balls (onigiri) with natto filling
Modern Recipe Ideas
Contemporary cooking introduces innovative ways to enjoy natto’s benefits:
Breakfast Options:
- Avocado toast topped with natto and sesame seeds
- Breakfast bowls with quinoa, natto and vegetables
- Scrambled eggs mixed with natto and chives
Main Dishes:
- Mixed into pasta with olive oil and garlic
- Added to grain bowls with roasted vegetables
- Incorporated into vegetable stir-fries
- Combined with kimchi in fusion dishes
- Blended into smoothies with fruits
- Mixed into salads with Asian-style dressing
- Added to vegetable soups
- Combined with hummus or other spreads
Conclusion
Natto stands out as a nutritional powerhouse that’s been a cornerstone of Japanese wellness for centuries. We’ve seen how this fermented superfood delivers an impressive array of health benefits from heart protection to bone strengthening and digestive support. The unique enzyme nattokinase and its rich probiotic content make it an exceptional addition to any health-conscious diet.
While its distinctive texture might take some getting used to we believe the remarkable health benefits make it worth exploring. Whether you choose to enjoy it traditionally over rice or experiment with modern recipes natto offers a natural sustainable way to boost your overall health and longevity.