Natto is a typical Japanese national dish. They are lined up at supermarkets and convenience stores, and you can buy them anywhere. Let's take a look at the great health benefits of natto and how to eat it effectively.
Natto lowers mortality
As a study of the health effects of natto, there is a study investigating the relationship between the ratio of eating processed soybean foods and the mortality rate from cancer and cardiovascular diseases.The results show that the more you eat, the lower the mortality rate. However, adding non-fermentable soymilk and tofu did not mean that the mortality rate was low.
It's not just about eating soybeans, but natto and miso are good for you. Natto reduces the risk of death by about 20%.
Two reasons why natto is good for you
Why is natto so good for you? There are two main reasons for this.
The first is isoflavone contained in natto. This isoflavone has the effect of lowering blood pressure and improving fat. Since isoflavones act like female hormones, they have a cosmetic effect and are effective in suppressing menopause and breast cancer. This isn't just for women, it's also for men with prostate disease and thinning hair.
Other isoflavone effects include prevention of cancers such as colorectal cancer and prevention of high cholesterol, high blood pressure, and heart disease. Furthermore, it is said that diabetes, kidney disease, periodontal disease, etc. can be prevented. You can prevent so many illnesses.
Isoflavones are similar to female hormones, so it was said that men taking isoflavones would make their breasts bigger, but that's a hoax and unreliable. However, taking too much isoflavone is not good, so limit the amount of natto to one pack a day.
The second reason is the abundant dietary fiber contained in soybeans. This lowers cholesterol levels and promotes weight loss. Isoflavones and dietary fiber are found in other foods, but the reason why fermentable soy foods are good is that there is a secret in the process of fermenting soybeans. It is said that when fermented, isoflavones and dietary fiber are protected and less likely to be destroyed.
Even with the same fermented soybean food, natto and miso had different mortality reduction effects, which is attributed to the high salt content of miso. Salt causes high blood pressure, so no matter how good miso is, it is not as good as natto. Miso can be stored for a long time depending on the salt content, but the advantages are also the disadvantages.
In addition, the enzyme nattokinase contained in natto is a sticky element, and this nattokinase has the function of dissolving blood clots formed in blood vessels. It also has the effect of preventing high blood pressure and reducing cholesterol levels. Thanks to these functions, cerebral thrombosis and myocardial infarction can be prevented.
Disadvantages of eating too much natto
On the other hand, the disadvantage of eating too much natto is that it can cause gout. One pack of natto contains 57 mg of purines, which can cause gout. Purines are the constituents that make the nucleus of cells and are necessary for the body, but it is said that the daily intake of purines is up to 400 mg, so the intake of natto should not exceed that. Let's adjust.
Also, if you eat too much natto, you may get fat. I mentioned earlier that it is good for dieting, but one pack of natto has about 100 calories, and if you eat it with rice, the calories in the rice are high, so you will get fat.
Also, if you continue to eat a lot of natto every day, you will overdose selenium. Selenium is a type of mineral that has antioxidant properties, prevents cell oxidation, and helps activate thyroid hormones. An appropriate amount of selenium detoxifies harmful substances such as mercury and also prevents blood clots from clogging. However, overdose of selenium is said to cause hair loss, weakness and diarrhea. The recommended daily intake of selenium is 30 micrograms, and one pack of natto contains 8 micrograms of selenium, so if you eat more than 4 packs of natto a day, you will overdose.
Natto can be expected to have a smooth blood effect, but if you eat too much, your blood circulation will improve too much, and itching, dizziness and light-headedness may occur. So let's limit the amount of natto to one pack a day.
Effective way to eat natto
An effective way to eat natto is to add condiments. You can add green onions or ingest lactic acid bacteria with kimchi natto. It is also recommended for people with weak gastrointestinal tracts as it helps digestion when eaten with grated radish.
Also, eating natto at room temperature without heating will not damage nattokinase. Dietary fiber and protein can be removed by heating, but eat at room temperature to protect nattokinase. If possible, take it out of the refrigerator, leave it for a while, and wait until it reaches room temperature to increase the activity of Bacillus natto.
Natto that is about to expire is fermenting, so if you buy it at a supermarket, be sure to buy natto that has a discount sticker on it. That is more nutritious.