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What is Natto?
Natto, a traditional Japanese food made from fermented soybeans, has been celebrated for centuries for its unique flavor and texture. Beyond its culinary appeal, natto is gaining recognition for its numerous health benefits. Let’s explore the various benefits of natto that have been supported by scientific research.
Natto is made by fermenting soybeans with Bacillus subtilis, a type of bacteria. This fermentation process results in a sticky, slimy texture and a strong, distinctive odor. Despite its unusual characteristics, natto is a nutritional powerhouse! It is rich in protein, vitamins, and probiotics.
Nutritional Profile of Natto
Natto is packed with essential nutrients, including:
- Protein: A complete source of plant-based protein.
- Vitamin K2: Crucial for bone and cardiovascular health.
- Probiotics: Beneficial bacteria that support gut health.
- Nattokinase: An enzyme with potential cardiovascular benefits.
Natto Supports Cardiovascular Health
Natto contains an enzyme called nattokinase. This enzyme may support healthy blood flow and arterial function against plaque formation and, therefore, improve heart health. One study suggested an alternative mechanism for the buildup of plaque in the arteries independent of lowering lipid levels and support the health of the arterial lining.
In another study the lipid-lowering effect of natto was more prominent in subjects who smoked, drank alcohol, and subjects with higher BMI. Regular exercise further improved the effects of Natto. Taking natto with vitamin K2 produced a synergistic effect. In conclusion, the study demonstrated that the ideal dose of natto is a dose of 10,800 FU/day.
A final study, published in the journal Nature, found that the cardiovascular protection provided by natto was due to a change in the gut microbiome. This positive change supported gut health and a healthy arterial inflammation response, resulting in improved cardiovascular and arterial health.
Natto Boosts Gut Health and Immunity
The probiotics in natto not only aid digestion, but they also have the ability to enhance immune function. A healthy gut microbiome is linked to a stronger immune system, which can help the body fight off infections more effectively. Research indicates that fermented foods like natto (which is rich in the probiotic Bacillus subtilis) can improve gut health and immune response while supporting a healthy and natural inflammation response.
In addition, in a study on dermatitis in mice, Bacillus subtilis was found to support healthy skin and improve the appearance of skin lesions.
Natto Supports the Body’s Natural Inflammation Response
Now that we know natto can support a healthy gut and immune system, let’s talk about the body’s inflammation response. Chronic inflammation is linked to various health issues, including heart disease, diabetes, and autoimmune conditions. Natto contains anti-inflammatory compounds that may help reduce inflammation in the body. A 2020 study highlighted that the consumption of natto was associated with lower levels of oxidative stress and inflammatory markers.
Natto Supports Cold Hands and Feet
Nattokinase, the active enzyme in natto, may also improve blood flow, helping to support the body’s natural response to cold temperatures. A recent 2023 study measured skin temperatures before, during, and after cold water immersion. They found that the group who supplemented with natto had less vasoconstriction and warmer skin temperatures that the non-supplementation group.
Natto Supports Brain Health
Natto also contains essential nutrients that support brain function. These nutrients help protect against cognitive decline and improve mental function. One study analyzing mice found that natto may improve learning, memory impairment, and mood stability. It does this by supporting neuroinflammatory pathways and restoring the natural production of the brain-derived neurotrophic factor (BDNF) protein. BDNF is associated with cognitive function and the building of new brain cells.
See also 4 Nootropic Supplements to Boost BDNF Naturally
Ancient Chinese Medicine, Applied
Natto is not only a traditional Japanese delicacy, but it is also a fantastic superfood. From supporting cardiovascular and bone health to enhancing gut and immune function, the benefits of natto are backed by scientific studies and hundreds of years of consumption in Asia. In China, the discovery that soy could be cultured or fermented brought with it a shift in soy’s reputation. While unfermented soy was still avoided as a food, the fermentation process appeared to free soy from the toxic antinutrients and, moreover, actually released some amazing health benefits. During the Ming Dynasty, the fermented soy food natto actually found its way into Chinese Medicine’s Materia Medica, as a nutritional remedy for many health conditions.
Today, many experts believe that fermentation is the only way to neutralize the dangerous antinutrients in soy. Perhaps soy may be best classified as a medicine (while in its fermented state), rather than a food.
See also Fermented Foods and Ayurveda
Supplementing Nattokinase
As I’ve mentioned, traditionally fermented soy foods like miso, traditionally brewed soy sauce, tempeh, and natto are proven safe and have documented beneficial health properties. Natto, in particular, has been documented and safely used for cardiovascular and circulatory support in the West for the past 20 years.
Natto is extremely high in the beneficial vitamin K2 and fibrinolytic enzymes called nattokinase that have been found to address plaque formation in the heart. Researchers have determined that nattokinase actually has four times greater fibrinolytic activity than plasmin: the body’s own endogenous fibrinolytic enzyme.
A fibrinolytic enzyme is an enzyme which prevents the body’s natural process of clot formation. Blood clots, or thrombi, can block blood flow in the arteries of the heart and brain and cause angina, heart attack, or stroke. Protective fibrinolytic enzymes are produced by the body but, as we age, production of these enzymes declines.
Incorporating natto into your diet can be a delicious and nutritious way to boost your overall health. However, while vitamin K2 provides its own host of benefits, it turns out it is contraindicated with many medicines designed to prevent blood clots. So, we here at LifeSpa have sourced a form of nattokinase without vitamin K. This is why we offer Natto NSK Mega, a form of pure nattokinase.
Suggested Dosage: Take 1 LifeSpa Natto NSK Mega per day
Interested in the benefits of K2? Check out LifeSpa’s K2 Max for more information.
I have hard proof to show that niacin and natto reduce triglicerides and cholesterol. I had my blood drawn before niacin and natto use and after a few months of using them. The difference was night and day. Prior to taking niacin and natto, my lipids had gone through the roof. They are now in normal ranges. I like LifeSpa’s niacin product because it’s slow release, and I do not experience a niacin flush where my skin turns red and gets prickly. Other niacin products that have the flushing effect are too much for me to take. It’s very uncomfortable. I have to take quercetin to cool the flushing effect back down but prefer not to go there in the first place. LifeSpa’s niacin doesn’t cause that issue.