Natto is a fermented soybean product from Japan. It is a traditional local diet. It is also known as natto. It is named after a sticky substance that appears on its appearance.
Do you know natto benefits and side effects?
Natto is famous all over the world, in addition to its subjective special flavor, it also comes from the rich nutrition and health benefits brought by eating, especially the potential anti-thrombotic effect of nattokinase, which is considered to be the reason for the longevity of Japanese nation. One.
Table of Contents
- What is natto?
- What are the benefits of Natto recommended?
- Are there any side effects of eating natto?
- Safety notes
What is natto?
Natto was first fermented by wrapping steamed soybeans in straw, and the natto sold today is made from purified natto bacteria (Bacillus subtilis natto) through a large-scale fermentation process.
Although not everyone likes natto, like many foods, the difference in flavor comes from how it is prepared and presented. If the fermentation is properly controlled and some condiments (green onion and soy sauce) are added, it can be called a healthy and delicious dish.
What are the benefits of Natto recommended?
1. Natto is rich in nutrients
Every 100 grams of natto contains a variety of nutrients (calculated as a percentage of the daily recommended dose)
Fiber: 5 grams
Protein: 18 grams
Vitamin K: 29%
Natto is special because, after the beneficial bacteria fermentation process, it will produce more vitamins than the original form, such as vitamins B1, B2, B3 (nicotinic acid) B6, and vitamin K2.
These B-group vitamins act as important coenzymes in the process of converting sugars, fats, and proteins into energy in the human body, and also have functions such as antioxidants and synthesis of nerve conduction substances.
Vitamin K2 is an important cofactor for the formation of multiple task-type proteins in the human body. If it is severely deficient, it is often associated with diabetes, osteoporosis, cancer, and cardiovascular diseases.
2. Beneficial cardiovascular disease
The cardiovascular disease ranks first among the causes of human death, with a higher incidence and mortality than cancer. It is estimated that more than 17 million people die from cardiovascular disease each year, accounting for about 31% of total deaths.
Common cardiovascular diseases include coronary heart disease, cerebrovascular disease (stroke), hypertension, peripheral arterial disease, rheumatic heart disease, congenital heart disease, and heart failure.
A population-based cohort study (a total of more than 28,000 participants with a 16-year follow-up period) pointed out that compared with the person with the least intake, the group with the most intake of natto can significantly reduce the risk of death from cardiovascular disease (including stroke ).
The underlying mechanism may be related to the inclusion of nattokinase to improve fibrinolysis and anticoagulation markers or to lower blood pressure.
3. Reduce the incidence of eczema in young children
Eczema in young children is often caused by allergic dermatitis, often combined with other allergic symptoms, such as asthma, rhinitis, and gastrointestinal discomfort.
The prevalence of eczema in young children under 5 years old is about 20%, which is mainly affected by hereditary allergies. It is also related to the mother’s diet, mood, or stress during pregnancy. Due to the extremely itchy characteristics of the attack, it is often scratched and scratched The lack of complete skin makes parents and children very annoyed.
A population generation study (including 650 mothers and babies) found that pregnant women’s higher intake of natto during pregnancy can significantly reduce the incidence of eczema in young children at 6 months of age (while taking fish, margarine and yogurt is not significantly related).
The underlying mechanism may be related to the beneficial bacteria in natto that can improve the intestinal environment and regulate immune function.
4. Prevention of osteoporosis
Osteoporosis is mainly defined as a systemic skeletal disease caused by low bone density and changes in bone microstructure. If left untreated, it may cause fractures and seriously damage the quality of life.
In the United States, 54% of postmenopausal women have low bone density, and 30% of them have reached the standard of suffering from osteoporosis.
A large population observation (JPOS study, tracking period of 3 years, for 944 women aged 20 to 79 years) found that subjects with the habit of eating natto can reduce the rate of bone loss after menopause (related indicators such as hip joint, femoral neck, Distal radius density).
Another population observation (targeted at 1662 men over 65 years old) found that people who consumed more natto daily had higher bone density and reduced the risk of low bone density in the hip and femoral neck.
The underlying mechanism is related to the natural vitamin K2 (also known as Menaquinone-7, MK-7) rich in natto and the bone protection effect of isoflavones.
Are there any side effects of eating natto?
Do not eat if you are taking anticoagulants (natto is rich in vitamin K, which may affect the effect of drugs and reduce the effectiveness of drugs).
People with gout should take it with caution, as natto also contains purin in soybeans. Excessive consumption will increase the concentration of uric acid and may cause gout.
If you have abnormal thyroid function, please take it carefully (because the soybean contains a small amount of goiter-causing factor/goitrogen, if excessive, it may lead to abnormal thyroid hormone synthesis and hinder normal thyroid function).