4 Surprising Natto Health Benefits

health benefits of natto

Love Soy? Here is a far more nutritious form of soy known as Natto, learning about which you will immediately include it in your diet. Continue reading to know natto health benefits and why it is an excellent food for you.

What is natto?

Natto is a traditional Japanese dish consisting of fermented soy.

Natto Nutrition Facts

Natto is a super nutritious food packed with essential nutrients and probiotics that are great for your health. It is rich in fiber, proteins, and Vitamin K. Further, it provides you with an adequate amount of Vitamin C and minerals like calcium, irons, zinc, etc. Natto beans also contain small amounts of folate, antioxidants along with several beneficial plant compounds.

Natto Health Benefits

Below mentioned are some of the fantastic ways in which fermented soy benefits you.

1. Natto health Benefits include Improved Digestion

Natto is packed with probiotics and is thus excellent for the health of your digestive system. An improved digestive system is one of the significant natto health benefits.

healthy benefits for digestion

Consuming natto aids in balancing the bacteria in your gut which fights off the infections and prevents various digestive troubles. Also, the high amount of dietary fiber aids in proper digestion ensuring a healthy gut.

2. Natto helps in Strengthening Bones

strong bones
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Natto has an abundant reserve of Vitamin K along with sufficient amounts of calcium and zinc which strengthen your bones and prevent bone loss with age. Vitamin K present in natto helps the aging bones in retaining calcium and improve its absorption so that your bones remain healthy. Thus, strong bones are one of the important natto health benefits.

3. Health heart is another prominent Natto Health Benefit

Presence of potassium and zero cholesterol make natto a heart-healthy food. Also, the high amount of dietary fiber keeps your arteries clear of fat deposition thus ensuring smooth blood flow and keeping your heart healthy.

4. Natto boosts your Immunity

The high amount of Vitamin C significantly contributes to Natto Health Benefits. Vitamin C is known to increase your resistance against foreign entities and its antioxidant properties help fight free radicals that can cause diseases like cancer. Thus, consuming Natto keeps you in the best of your health.

How to make Natto at Home?

Follow the below-mentioned steps and prepare your organic natto at home:

What will you need?

  • Four cups of soybeans
  • Two tablespoons of sterilized water
  • One spoonful of nattomoto powder

How to prepare?

  • Wash the soybeans and soak them for about twelve hours.
  • Strain the beans and put them in a pot filled with water.
  • Boil the beans for nine hours.
  • After that, put the beans in a sterilized pot
  • Mix sterilized water and nattomatto powder to form a solution
  • Pour the solution over the beans and mix with a sterilized spoon.
  • Place thin layers of soybeans in sterilized glass containers
  • Cover the containers with a sterilized cheesecloth and over it put tight-fitting lids
  • Preheat the oven to 100 F and place the containers in it.
  • Allow the natto to ferment for about twenty-four hours, keeping the temperature at 100 F.
  • After that, cool the natto, remove the lid and cloth
  • Again cover the containers with the lid and refrigerate them overnight.
  • Consume homemade natto the next morning.
  • You can store the fermented natto in your refrigerator for three to four days.

Natto Recipes

Here are some easy Natto food recipes that you can make to enjoy natto health benefits.

Natto Omelet

It is an easy and nutritious breakfast option for natto lovers.

natto omelett
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What will you need?

  • Two packs of fermented natto
  • Two eggs
  • One tablespoon of canola oil
  • Two to three tablespoons of chopped green onion
  • One teaspoon of mayonnaise

How to prepare?

  • Pour natto in a bowl and mix in the sauce that comes with the natto pack. The pack may also include Japanese mustard, but you do not have to use it.
  • Next, in a bowl beat eggs and add onion and mayonnaise
  • Heat canola oil in a pan, and egg to it the beaten eggs. Cook them over medium heat for some time.
  • When the egg mixture is half cooked, add in natto
  • Wrap the sides of egg over natto to make an omelet and then flip to cook the other side.
  • Your delicious natto omelet is ready to be savored.

Natto with sesame

Natto with sesame is another nutritious natto recipe that you can prepare in minutes.

natto sesame
Image: ShutterStock

What will you need?

  • One pack of natto
  • One teaspoon of soy sauce
  • One tablespoon of sesame seeds

How to prepare?

  • To the natto beans add sesame seeds and soy sauce
  • Mix them well
  • Serve it with rice

Side-effects of Natto

Owing to its high nutritive value, natto health benefits are many. However, it poses some health hazards too:

  • It is high in calories and may contribute to weight gain if consumed in excess
  • Excessive consumption may lead to the formation of kidney stones
  • Overeating natto may also result in bone loss
  • Those on blood thinning medications must consult their doctor before including natto in their diet

From boosting your digestive health to preventing cardiovascular diseases, Natto health benefits are many. Add this nutritious Japanese dish in your diet, and live a happy and healthy life.

Frequently Asked Questions

1. Can people with sensitivity to soy consume natto?

Yes, people with soy sensitivity can consume natto because the proteins that hard to digest get broken down during the fermentation process.

2. Why should natto be eaten cold?

Heating natto over 150 F decreases the activity of the enzymes present in it.

3. Are natto supplements as healthy as natto?

Natto supplements are known to be as nutritious as natto. People who have not developed a taste for natto can enjoy natto health benefits by taking in the supplements. Natto powder can also be consumed to enjoy improved health.

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