659 On 'Natto Day', I took a slightly serious look at natto.

I am Hiroshi Tagaya, a first-class certified photography technician and an expert in graduation albums and school photography. Thank you for reading my post again.

July 10th is 'Natto Day' due to a play on words. Since it has become a habit of mine over the past few months to be health-conscious, I looked into various things about natto. The eye-catching image is borrowed from the site of Takano Foods, to whom I am always indebted. Thank you very much.

Expected health benefits

① Reduced risk of myocardial infarction and cerebral infarction

The most anticipated effect is the reduction of cardiovascular risk. Nattokinase, contained in natto, is an enzyme that has the effect of breaking down fibrin, the main component of blood clots, and it can be said that it is highly likely to help prevent the onset of conditions for those who have concerns about their vascular system, such as by lowering blood coagulation factors and blood pressure.

② Potential to lower blood pressure

In recent meta-analyses, slight decreases have been observed in both systolic and diastolic blood pressure. Since high blood pressure is the greatest risk factor for cerebral infarction and myocardial infarction, this effect is by no means small. In my own experience, my blood pressure readings have been slightly lower since I started eating it.

③ Improvement of intestinal environment

Natto bacteria are relatively resistant to stomach acid, and improvements in the balance of intestinal bacteria, bowel movements, and positive effects on immunity can be expected. This is also an effect I have been able to feel since I started eating it.

④ Prevention of osteoporosis

Natto is rich in vitamin K₂. Since vitamin K₂ helps calcium to be incorporated into bones, it is expected to be effective in maintaining bone density.

⑤ High-quality protein source

With about 8g of protein per pack, as well as dietary fiber, iron, and magnesium, it is also useful for maintaining muscle as you age.

Reasons why eating it at night is recommended

While it is a staple of Japanese inn breakfasts—consisting of rice, miso soup, grilled fish, rolled omelet, and natto—it has recently started to be said that it is better to eat it at night. The reason for this is related to the timing when blood clots are most likely to form; since they are most likely to form from late at night to early morning, the Japan Nattokinase Association and others have recommended that consuming it between dinner and bedtime is more effective. Although it says after dinner, in reality, there is no major difference whether it is before or after a meal. Rather, the habit of continuing to eat it at the same time every day is important.

Foods that go well with it

Green onions

This is a classic from long ago. Allicin, which is contained in green onions, helps the utilization of B vitamins and has antioxidant properties.

Okra and Mekabu seaweed

Both are sticky foods. Because water-soluble dietary fiber increases, suppression of blood sugar spikes and improvement of cholesterol can be expected.

Kimchi

With the addition of lactic acid bacteria, this is a very compatible combination in terms of improving the intestinal environment.

Eggs

The quality of the protein is improved.

Blue-backed fish

The EPA and DHA found in mackerel, sardines, and saury are expected to help lower neutral fats, reduce inflammation, and inhibit platelet aggregation, making them a very good match for natto.

Olive oil

This is close to the Mediterranean diet philosophy and makes sense in terms of protecting blood vessels.

Onion slices pickled in vinegar

1. Effects of vinegar: The main component of vinegar,
acetic acid has a slight blood pressure-lowering effect. Additionally, because vinegar slows the rate at which food leaves the stomach, it can help suppress sharp spikes in blood sugar, thereby reducing the burden on insulin. This is expected to lead not only to diabetes prevention but also to the prevention of arteriosclerosis. Black vinegar is also said to be even more effective.

2. Effects of onions: The
sulfur compounds produced when cutting onions (the substances that cause tears) are believed to have potential anti-platelet aggregation and antioxidant effects. Furthermore, a polyphenol called quercetin is expected to provide antioxidant effects, protect the vascular endothelium, and suppress inflammation.

Super sprouts

Super sprouts are a variety of broccoli sprout grown to be rich in sulforaphane. Sulforaphane is a plant-derived component that has received a lot of attention in recent years. It is expected to have antioxidant effects, enhance the activity of detoxification enzymes, suppress inflammation, and potentially protect vascular endothelial cells. For the purpose of 'protecting blood vessels,' it is a very compatible combination with natto.

For example, if you compare blood vessels to a road, natto creates an environment where 'accidents (blood clots) are less likely to occur on the road,' while super sprouts 'prevent the aging and damage of the road (blood vessels) itself.' Since their approaches are different, they are well worth combining.

Is there evidence? Or is it an urban legend?

Since 'scientifically well-established facts' and 'anecdotal rules of thumb' are mixed together, I will introduce them separately.

What happens if you stir it well...?

There is a story that 'stirring 100 times increases nattokinase,' but the enzyme itself does not actually increase. However, stirring well increases the stickiness, incorporates air to make it easier to eat, and distributes the enzymes and umami components throughout, which may make it easier to digest. Many experts say that stirring about
30 to 50 times is sufficient, and anything beyond that is a matter of personal preference.

Should the sauce be added later...?

If you add the sauce first, it becomes harder to get it sticky. A recommended method is to stir it 40 to 50 times first, add the sauce, and then stir it about 10 more times.

Leave it at room temperature for 10 to 20 minutes...?

Compared to when it is taken straight out of the refrigerator, when it reaches around 20°C, it becomes easier to perceive the aroma, sweetness, and umami, and there is a possibility that enzyme activity also increases slightly.

Crushed beans rather than whole beans...?

If your goal is nattokinase, crushed beans can be said to be slightly more advantageous. The reason is that because the beans are smaller and have a larger surface area, the area upon which the natto bacteria can act increases.

What about heating...?

Nattokinase is an enzyme sensitive to heat, and it is generally considered that its activity decreases when heated above around 70°C. Since freshly cooked, piping hot rice is 80–90°C, if your goal is nattokinase, it is considered preferable to eat it separately from the rice as is.

What is a recommended way to eat it for high blood pressure?

My purpose for making this a habit was to suppress high blood pressure and suppress arteriosclerosis as much as possible, as well as to consider the intestinal regulating effects, so I

mix together crushed natto + black vinegar-pickled sliced onions + kimchi + super sprouts

and try to eat it before dinner. By the way, I don't add the included sauce because I want to keep salt intake down even a little, but it is delicious enough with the flavor of the kimchi and vinegar.

For those who have health concerns, especially regarding blood pressure or heart disease, why not try adding natto with compatible food pairings as a health-conscious dinner menu starting from Natto Day?

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