“I hear natto is good for you, but what’s so great about it?”
While natto is a staple on Japanese dining tables, do you know the secret behind its amazing health benefits? In fact, natto is not just sticky soybeans. It’s a world-class “superfood” whose nutritional value has been dramatically enhanced by the power of microorganisms.
This article explains the six key health benefits of natto and provides tips on how to eat it effectively to maximize those benefits, all from a scientific perspective.
What You’ll Learn in This Article
- The six main health benefits of natto
- The roles of Bacillus subtilis var. natto and nattokinase
- Effective ways to eat natto without losing nutrients
- Food pairings that enhance its health benefits
6 Key Health Benefits of Natto: Why Is It So Good for You?
The health benefits of natto are primarily attributed to “Bacillus subtilis var. natto” and the enzyme it produces, “nattokinase.” Let’s look at six representative benefits.
1. Improves Blood Circulation
Natto’s most famous benefit is its ability to improve blood circulation. This is due to the enzyme nattokinase, which has the ability to dissolve blood clots (thrombi) [1]. Since blood clots can cause heart attacks and strokes, eating natto may help prevent these diseases.
Learn More
Nattokinase is an enzyme produced when Bacillus subtilis var. natto breaks down soybean proteins. For a more detailed explanation of its mechanism, please see our related article, “The Science of Nattokinase.”
2. Supports Gut Health
The Bacillus subtilis var. natto bacteria reach the intestines alive and act as probiotics (beneficial bacteria). Additionally, the “dipicolinic acid” produced by the bacteria has an antibacterial effect that suppresses the growth of harmful bacteria. Furthermore, the abundant dietary fiber from soybeans serves as food for beneficial bacteria, helping to regulate the gut environment, which can alleviate constipation and boost immunity.
3. Strengthens Bones
Natto is extremely rich in Vitamin K2, which is essential for bone health. Vitamin K2 activates a protein called “osteocalcin,” which helps deposit calcium into the bones. This increases bone density and helps prevent osteoporosis.
4. Boosts the Immune System
The gut is the body’s largest immune organ. By regulating the gut environment, Bacillus subtilis var. natto activates the gut-associated lymphoid tissue (GALT), which enhances the body’s overall immunity. This contributes to building a body that is less susceptible to colds and infections.
5. Promotes Healthy Skin
The sticky substance in natto, polyglutamic acid, has a higher moisturizing effect than hyaluronic acid. Additionally, the isoflavones found in soy products have a similar function to female hormones, helping to promote the production of collagen, which maintains skin elasticity.
6. Prevents Lifestyle-Related Diseases
The soy protein and dietary fiber in natto have the effect of lowering blood cholesterol levels. Combined with the blood clot-dissolving action of nattokinase, it helps prevent lifestyle-related diseases such as arteriosclerosis and high blood pressure.
| Health Benefit | Key Active Component | Expected Outcome |
|---|---|---|
| Improves Blood Circulation | Nattokinase | Prevention of heart attack/stroke |
| Supports Gut Health | Bacillus subtilis, Fiber | Alleviates constipation, boosts immunity |
| Strengthens Bones | Vitamin K2 | Prevention of osteoporosis |
| Boosts Immune System | Bacillus subtilis | Prevention of infections |
| Promotes Healthy Skin | Polyglutamic acid, Isoflavones | Moisturizing, maintains skin elasticity |
| Prevents Lifestyle Diseases | Soy protein, Fiber | Lowers cholesterol |
How to Eat Natto for Maximum Benefits
If you’re going to eat natto, you’ll want to get the most out of its health benefits. Here are three simple tips.
Tip 1: Best Eaten at Night
Blood clots are more likely to form late at night and in the early morning while you are sleeping. The effects of nattokinase last for about 8 to 12 hours after consumption, so eating natto with your evening meal is effective for preventing blood clots during sleep.
Tip 2: Avoid Overheating
Nattokinase is sensitive to heat and loses its activity at temperatures above 70°C (158°F). To get the full blood-thinning benefits, it’s best to eat natto as is, for example, over a bowl of rice, rather than in heated dishes like a natto omelet or natto pasta.
Cooking Tip
If you want to use it in a hot dish, try to add it at the very end of cooking to minimize its exposure to heat.
Tip 3: Stir It Well
When you stir natto, the chains of the sticky component, polyglutamic acid, are broken down, which increases the umami-producing amino acids. It is also said that exposure to air activates the Bacillus subtilis var. natto. Not only does it taste better, but it also enhances the health benefits, so be sure to stir it well before eating.
Conclusion: Make Natto a Daily Health Habit
Natto is a Japanese superfood in which the nutritional value of soybeans is further enhanced by the power of the microorganism Bacillus subtilis var. natto. Its health benefits are wide-ranging, from improving blood circulation and gut health to maintaining strong bones.
- The key to natto’s health benefits are nattokinase and Bacillus subtilis var. natto.
- The most effective way to eat it is “at night,” “without heat,” and “well-stirred.”
- Incorporate natto into your daily diet to help build a healthy body.
If you’re not a fan of its unique aroma, try mixing it with kimchi or olive oil to make it more palatable. Find a way to enjoy it that suits your taste and make natto a part of your regular diet.
References
- Sumi, H., et al. (1987). A novel fibrinolytic enzyme (nattokinase) in the vegetable cheese natto; a typical and popular soybean food in the Japanese diet. Experientia, 43(10), 1110-1111.
- Japan Natto Cooperative Society Federation. “Health Power of Natto” (in Japanese)
- Japan Nattokinase Association. “What is Nattokinase?” (in Japanese)
