Description
Natto is a food obtained from the fermentation of soybeans. It is native to Japan and is known for its easy digestion and multiple health benefits.
Possible Benefits
- May slow down skin aging
- May improve digestion
- May enhance brain function
- May prevent fatigue and anemia
- May boost muscle building
- May improve cardiovascular health
- May boost your energy
How to Do It
You can buy pre-made natto or do it yourself at home.
To do it at home, follow these steps:
- Soak the soybeans for one day.
- Cook the seeds until they are soft.
- Add the bacteria, Bacillus natto, for fermentation. You can get it on the internet or in a specialized store.
- Leave it to ferment for approximately 24 hours, at a temperature of 104ºF/40ºC.
- Finally macerate and leave in the refrigerator to consume.
You can serve it with vegetables, rice, or bread.
Why it works
- It has a high content of dietary fiber, which usually facilitates the digestive process.
- Iron is essential for the proper functioning of the circulatory system, and the nervous system.
- Its high protein content makes it an ideal food for those who are on a muscle-building diet.
- The combination of vitamin E and vitamin B6 makes it an ideal food to protect the skin from premature aging and damage.
Time Commitment
10-15 minutes
2 days to make it at home
Suggested Frequency
2 times per week
Time of Day
Any
Possible Side Effects
Upset stomach, nausea.
May interfere with blood-thinning medications.
Tips
- You can also prepare it with chickpea seeds
- Eat it in small quantities
- You may need to familiarize yourself with the taste in the beginning
- You can find natto-based supplements
Supporting Studies and Articles
Expand Collapse- Nattokinase: An Oral Antithrombotic Agent for the Prevention of Cardiovascular Disease. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5372539/
- Natto. Nutrition facts. https://www.nutritionvalue.org/Natto_nutritional_value.html
- Usual dietary intake of fermented soybeans (Natto) is associated with bone mineral density in premenopausal women. https://pubmed.ncbi.nlm.nih.gov/12350079/
- Antioxidative functions of natto, a kind of fermented soybeans: effect on LDL oxidation and lipid metabolism in cholesterol-fed rats. https://pubmed.ncbi.nlm.nih.gov/12033835/
- Effect of processing and soybean cultivar on natto quality using response surface methodology. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6341133/
- Nattokinase: A Promising Alternative in Prevention and Treatment of Cardiovascular Diseases. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6043915/
- Inhibitory effect of natto, a kind of fermented soybeans, on LDL oxidation in vitro. https://pubmed.ncbi.nlm.nih.gov/12033834/
