Have you ever wondered what makes natto so popular among the Japanese? Beyond its unique taste and texture, natto is widely appreciated for its impressive nutritional value and potential health benefits.

 

What Is Natto?

Natto is a traditional Japanese food made from fermented soybeans.

To make natto, soybeans are first cooked and then fermented with the bacterium Bacillus subtilis var. natto at approximately 40°C (104°F) for 14–18 hours. The result is a sticky, stringy, and slightly pungent food with a distinctive flavor.

Japanese people often enjoy natto when it has a particularly sticky texture, which many believe enhances its sweetness and taste. It is commonly eaten with rice or used as a filling in sushi rolls.

Natto is especially valued for its high content of vitamin K2, which plays an important role in calcium metabolism, helping direct calcium to the bones rather than allowing it to accumulate in blood vessels.

What's in 45 Grams of Natto?

Natto has been a staple of Japanese cuisine for centuries. Made from naturally fermented soybeans, it has a unique sticky and chewy texture.

A 45-gram serving of natto provides:

High-quality plant protein
Dietary fiber
Iron
Calcium
Magnesium
Vitamin E
Vitamin B2
Vitamin K2

Its rich nutrient profile makes natto an appealing option for people looking to enhance their diet and overall health.

 

1. Supports Bone Health and Growth

Natto contains significant amounts of calcium, an essential mineral for strong bones and healthy growth.

Research from Japan suggests that a 100-gram serving of natto can provide approximately 22% of the recommended daily calcium intake.

More importantly, natto is one of the richest food sources of Menaquinone-7 (MK-7), a highly bioavailable form of vitamin K2. This nutrient helps direct calcium into the bones and supports collagen formation, both of which are important for maintaining bone strength.

Approximately 100 grams of natto can provide around 870 micrograms of vitamin K2, helping support healthy bone development and potentially reducing the risk of osteoporosis and other bone-related conditions.

2. Improves Digestive Health

Natto offers significant benefits for the digestive system.

During fermentation, beneficial bacteria, probiotics, and enzymes are produced, which may help:

Improve digestion
Reduce bloating
Decrease gas and indigestion
Enhance nutrient absorption

Fermentation also reduces certain naturally occurring anti-nutrients found in soybeans, making the nutrients easier for the body to absorb.

A healthier digestive system can contribute to overall well-being and may help lower the risk of certain digestive disorders.

3. Helps Regulate Blood Pressure

One of natto's most notable compounds is nattokinase, an enzyme produced during fermentation.

Nattokinase may help support healthy blood pressure by influencing the activity of enzymes involved in blood vessel constriction. This can contribute to:

Improved blood vessel flexibility
Better circulation
More stable blood pressure levels

Maintaining healthy blood pressure is important for reducing the risk of cardiovascular disease and stroke.



4. Promotes Heart Health

Natto is well known for its potential cardiovascular benefits.

Nattokinase has been studied for its ability to help break down fibrin, a protein involved in blood clot formation. Some research suggests it may support healthy circulation and help maintain normal blood flow.

Potential heart-health benefits include:

Supporting healthy blood circulation
Helping reduce the formation of unwanted blood clots
Promoting healthy blood vessels
Supporting normal heart function

For this reason, natto is often recommended in Japan as part of a heart-healthy diet, especially for middle-aged and older adults.

5. Strengthens the Immune System and Aids Recovery

Natto may help boost the body's natural defenses.

The beneficial bacterium Bacillus subtilis supports gut health, which plays a key role in immune function. A healthy gut microbiome can help the body better resist harmful microorganisms.

In addition, natto contains important nutrients such as:

Vitamin C
Iron
Zinc
Magnesium
Selenium

These nutrients contribute to immune health and may help support recovery after illness.

6. Rich in Powerful Nutrients for Overall Wellness

Beyond its specific health benefits, natto is a nutrient-dense food that contributes to overall health and vitality.

Its combination of:

Protein
Fiber
Vitamins
Minerals
Probiotics
Antioxidants

makes it a valuable addition to a balanced diet.

Conclusion

Natto may not be everyone's favorite food due to its strong aroma and sticky texture, but its nutritional profile is impressive. From supporting bone health and digestion to promoting heart health and immune function, natto offers a wide range of potential health benefits.

As with any food, natto should be consumed as part of a balanced diet and healthy lifestyle. People taking blood-thinning medications should consult a healthcare professional before consuming large amounts of natto because of its high vitamin K2 content.