Have you ever heard of natto or nattokinase? This Japanese food has been getting a lot of attention in Western cultures in recent years. And there are good reasons for this. Natto is a valuable natural source of vitamin K2, which is important for maintaining normal bones and blood clotting. But that’s not all that makes natto so special. Superfood or a trend for no reason? Get to know natto and discover why opinions differ on this food.
What is natto?
Japanese delicacies are often very unusual for our palate. This is also the case with nattokinase. This dish consists of fermented soybeans. Cooked soybeans are fermented with the bacterium Bacillus Subtilis. You can imagine this process to be similar to sauerkraut. Maturing with the bacteria changes the taste and consistency and produces many additional nutrients.
There are different types of natto, for example itohiki natto (the classic form), hikiwari natto (where the fermented beans are chopped) or daito natto (somewhat milder and firmer to the bite due to the larger beans). Natto is often eaten for breakfast in Japan, on warm rice and seasoned with soy sauce and spring onions.
But not everyone likes this trendy delicacy. Nattokinase has a strong smell, a strong, earthy taste and, above all, a sticky, slimy consistency that is not to everyone’s taste. But the benefits are not to be sneezed at.
Natto and vitamin K2
Vitamin K2 is probably one of the most underestimated nutrients. Many people don’t even know how important this vitamin is for the human body. The most important effect: Vitamin K contributes to the maintenance of normal bones. It also works closely with vitamin D3. Is there vitamin K2 in natto? Lots of it actually! Just a small portion of natto provides you with your daily requirement of this vitamin.
The best thing about it: Natto does not contain just any K2, but vitamin K2 MK-7. This form is considered to be particularly readily available for the body. By the way: Vitamin K is a fat-soluble vitamin. You should therefore take natto (or another source of vitamin K2) with a fatty meal if possible. Your body can then utilize it even better.
Other valuable substances in natto
The large amount of vitamin K2 in natto is a real advantage. But the slimy food also contains other important ingredients:
Bacillus subtilis: Natto is fermented with a bacterium that was voted Microbe of the Year in 2023 due to its diverse properties.
Protein: 100 grams of natto contains around 18 grams of plant protein. It is therefore a good plant-based source of protein for your muscles and bones.
Dietary fiber: Natto is rich in fiber. Dietary fiber can contribute to satiety and is important for a balanced diet!
- Nattokinase: Nattokinase is an enzyme contained in natto that is currently being discussed in research.
Produce nattokinase yourself
Would you like to try the slimy, intense K2 food from Japan for yourself? To make it, you need dried soybeans, a natto starter culture (from a Japanese supermarket or organic store), a little experimentation and a lot of patience. This is how it works:
Soak the beans in water for 12 to 24 hours.
Boil or steam them for about 6 hours until they are soft.
Add the starter with the Bacillus subtilis to the hot, but no longer boiling beans!
The beans should now ferment for 18 to 24 hours in a warm place at around 40 degrees.
- The natto is then left to mature in the fridge for at least one to two days. This makes the taste milder. Finally ready.
By the way: Natto is of course not the only way to get enough vitamin K. If the production is too time-consuming for you and you have an increased physiological requirement in challenging times, our balanced combination of valuable MCT oil, vitamin K2, vitamin D and silicon in our SILICIUM LIQUID food supplement can help you.
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