Natto Health Benefits: Nutrition and Delicious Ways to Eat

You may have heard that "natto is good for your health," but surprisingly few people know exactly which nutrients are at work and how. Natto is a traditional Japanese food made by fermenting soybeans with natto bacteria, and the fermentation process creates nutrients that the original soybeans did not contain. This article explains the health benefits of natto by nutrient, along with delicious ways to eat it and storage tips for Ho Chi Minh City.

Key Nutrients and Health Benefits of Natto

Natto is rich in both unique nutrients created through fermentation and nutrients derived from soybeans. Let us look at the key components and how they work.

Nattokinase: The Blood-Flow Enzyme

Nattokinase is an enzyme produced by natto bacteria during the fermentation process. It is believed to have the ability to dissolve blood clots and help maintain smooth blood flow. Because nattokinase is sensitive to heat, eating natto without heating is recommended if you want to benefit from this enzyme.

Vitamin K2: Supporting Bone Health

Natto is an exceptionally rich source of vitamin K2. Vitamin K2 helps calcium deposit into bones and plays an important role in maintaining bone health. It is an especially accessible daily food for growing children and those concerned about bone density.

Protein: High-Quality Plant-Based Protein

One pack of natto (about 50g) contains approximately 8g of protein. The plant-based protein from soybeans contains a well-balanced array of essential amino acids, and when combined with meat and fish, it helps you meet your daily protein needs.

Probiotics: Improving Gut Health

Natto bacteria are known for their ability to reach the intestines alive. They help increase beneficial bacteria in the gut and improve the intestinal environment. Incorporating natto into your daily meals can support digestive health.

Isoflavones: A Beneficial Soy Component

Soy isoflavones are compounds with a structure similar to female hormones. Through fermentation, they are converted into a more easily absorbed form (aglycone form), making natto an efficient food for consuming soy isoflavones.

Delicious Ways to Eat Natto

For those who think "I know it is healthy, but eating it the same way every day gets boring," here are various ways to enjoy natto.

The Classic: Over Rice

This is the simplest and most beloved way to eat natto. Mix the natto well with the included sauce and mustard, then place it on warm rice. Adding chopped green onions, egg yolk, and bonito flakes enhances the flavor. The key to delicious natto is stirring it thoroughly until it becomes stringy.

In Miso Soup

"Natto-jiru" (natto soup), where natto is added to miso soup as a finishing touch, is a traditional way of eating popular mainly in Yamagata Prefecture. Chopping the natto before adding it helps it blend into the broth more easily. Enjoy it with your favorite ingredients such as tofu, wakame seaweed, and mushrooms.

Tossed with Pasta

Natto pasta is a staple Japanese-style pasta that is easy to make. Simply toss boiled pasta with natto, chopped shiso leaves, chopped nori seaweed, and soy sauce. Adding a little butter or olive oil gives it extra richness. On hot days in Ho Chi Minh City, you can also enjoy it as a cold pasta dish.

As a Side Dish

Mixing natto with kimchi, pairing it with avocado, or combining it with okra for a sticky small bowl dish are just some of the many ways to enjoy it as a side dish. It also pairs well as a snack with drinks.

Tips for Those Who Struggle with the Smell or Texture

Many people find the distinctive smell and stickiness of natto challenging. Try these tips to make it more enjoyable.

Ways to Reduce the Smell

• Add extra mustard: The mustard flavor masks the natto smell
• Add aromatic garnishes like green onions or shiso: Strongly scented garnishes make the smell less noticeable
• Add a few drops of vinegar: The acidity of vinegar helps suppress the smell

Ways to Change the Texture

• Choose hikiwari natto (finely chopped natto): The smaller pieces have a milder stickiness and are easier to eat
• Stir thoroughly before eating: Stirring makes the stickiness uniform and creates a smoother texture
• Mix with other ingredients: When mixed into fried rice or egg omelets, the texture becomes less noticeable

How to Store Natto in Ho Chi Minh City

Ho Chi Minh City is hot and humid year-round. Since the climate is significantly different from Japan, extra care is needed when storing natto.

Refrigeration Is Essential

Put natto in the refrigerator immediately after purchase. At refrigerator temperature (3-5 degrees Celsius), fermentation is slowed and the flavor is preserved. Use it by the expiration date printed on the package.

Freeze for Longer Storage

If you cannot eat it right away, freezing is recommended. Simply place the pack as-is into the freezer. When ready to eat, thaw naturally in the refrigerator or leave at room temperature for about 30 minutes to restore the original texture. Frozen natto stays delicious for about one month.

Avoid Leaving at Room Temperature

Leaving natto at Ho Chi Minh City room temperature (above 30 degrees Celsius) for extended periods causes fermentation to accelerate rapidly, resulting in a strong ammonia smell. Put it in the refrigerator as soon as you return from shopping. With Farmi's refrigerated delivery, simply placing it in the fridge right after delivery will maintain its freshness.

How to Buy Natto in Ho Chi Minh City

If you are looking for natto in Ho Chi Minh City, Farmi is a convenient option. You can search and order in Japanese, with refrigerated delivery available in as fast as one hour.

Farmi carries natto made with Japanese soybeans. While shopping, you can also order seasonings like soy sauce and miso together, allowing you to stock your entire Japanese dining table in one go.

Frequently Asked Questions

Q1. Is it okay to eat natto every day? Yes, eating 1-2 packs daily is perfectly fine. However, if you are taking blood-thinning medication (such as warfarin), vitamin K2 may affect the medication's efficacy, so please consult your doctor.

Q2. Does natto retain its nutrition when cooked? Protein and isoflavones are not lost through cooking. However, nattokinase loses its activity when heated above 70 degrees Celsius, so consuming natto unheated is recommended if you want the blood-flow benefits.

Q3. Can children eat natto? From late-stage weaning (around 9 months old), you can gradually introduce hikiwari natto (finely chopped natto) in small amounts. With its quality protein and vitamin K2 content, natto is a suitable food for growing children.

Q4. Is the natto available in Ho Chi Minh City the same quality as in Japan? The natto sold on Farmi is genuine product from Japanese manufacturers. It is delivered via refrigerated transport, ensuring quality is maintained.

Conclusion: Add Natto to Your Daily Table

Natto is an outstanding fermented food that provides nattokinase, vitamin K2, quality protein, probiotics, and isoflavones all in a single food. Beyond just placing it on rice, try incorporating natto into miso soup, pasta, and various other dishes on your daily table. Even in Ho Chi Minh City, you can easily get Japanese natto through Farmi.

Download the Farmi app and receive Japanese natto in as fast as one hour.

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Note: This article and some images were created with the assistance of AI (artificial intelligence) and reviewed by the editorial team before publication.