There is a lot of controversy surrounding soy and soy products like natto. With all the conflicting claims from researchers and health experts, it’s no wonder many people wonder if soy is good or bad for you.
The answer is, it depends. Marketing geniuses touted soy as the miracle healthy alternative to just about everything. In most supermarkets you will find soy milk, soy protein, soy oil, soy lecithin and even soy soap. Unfortunately, many forms of soy are not necessarily as healthy as food manufacturers would have you believe.
The problem is that the soy that you see in all these foods is not the traditional culture of Japan. In fact, most of the soy you find in grocery stores is actually genetically modified (GMO), produced in a different way, and doesn’t have the same nutritional benefits.
However, when you ferment soybeans, you end up with a completely different product that has a completely different set of nutrients. So when it comes to soy, the safest and best way to consume it is to eat fermented foods like miso, tempeh, or natto. But what is natto and what impact can it have on your health? Come on.
What is natto?
Natto is a traditional food that the Japanese often eat for breakfast, along with miso soup, fish, and rice. Tofu, tempeh, miso, and natto are whole soy foods. Unlike many other soy foods, however, natto is fermented, which accounts for many of its beneficial health properties. It is made by soaking whole soybeans, then steaming or boiling them, and then adding the bacteria Bacillus subtilis to the mix. Then it is left to ferment for a while.
Natto is known to have quite an acquired taste, probably due to its unique smell and texture. So what does natto taste like? It has a distinctive bitter taste, and for many people the smell of ammonia can evoke a mix of old socks and cheese. Texture-wise, it resembles a slimy, stringy, sticky little bean, giving it an unattractive character.
People generally have very strong feelings about natto: they tend to love it, hate it, or eat it until it’s right for them. The taste of natto is actually not that bad. It is the unpleasant odor and stringy texture that may be surprising and unfamiliar to most Western palates and taste buds. However, if you can tolerate it, it’s packed with powerful nutrients that can have a huge impact on your overall health.
1. Rich in vitamin K
One of the main reasons natto is so healthy is that it is high in vitamin K. In fact, the Department of Public Health reports that it contains 100 times more vitamin K2 than cheese.
Vitamin K2 is important because it is considered a key component in maintaining bone mineral density in postmenopausal women with osteoporosis. This is good news for vegetarians and vegans, as natto is one of the few plant sources of vitamin K2.
A higher intake of vitamin K2 is associated with a lower risk of heart disease, calcification of the arteries, and death. Vitamin K2 also supports bone health by increasing bone mass and slowing bone loss that occurs over time.
2. Contains Nattokinase
During the fermentation process, soybeans are easier to digest and absorb, which is good news for those who often suffer intestinal problems from eating legumes. One of the reasons natto doesn’t cause GI upset like other forms of soy is the enzyme nattokinase. Created during the fermentation process, nattokinase is used for a variety of medicinal purposes, including to treat:
high blood pressure
deep vein thrombosis
Peripheral arterial disease
Chronic Fatigue Syndrome
3. Rich in probiotics
Another key to the health benefits of natto is its richness in probiotics. Bacillus subtilis (also called Bacillus uniflagellatus, Bacillus globigii, and Bacillus natto) is the bacteria added to soybeans that is then allowed to ferment to create natto. It helps synthesize enzymes, which serve to reduce blood clotting, and produces vitamin K and B vitamins. At one point in its history, it was even used as a broad-spectrum antibiotic. Research shows that Bacillus subtilis supplementation improves symptoms of irritable bowel syndrome, promotes a healthy microbiome, and helps protect against inflammation. In general though, the main benefit of fermented foods like natto is that they support overall health and immunity to reduce the risk of disease and keep the body in top shape.
4. Promotes bone health
Natto is packed with several important micronutrients that play an important role in bone health. Calcium, for example, is one of the main structural components of bone tissue and is absolutely essential to prevent bone loss throughout life. Vitamin K is also crucial for bone health, with studies showing that a deficiency in this key vitamin can increase the risk of bone abnormalities such as osteoporosis and fractures. Manganese, zinc, and copper are just a few other minerals that are abundant in natto and are important for maintaining bone density.
5. Improves Digestive Health
Eating probiotic foods like natto can help balance the bacteria in your gut and optimize the health of your digestive system. Research shows that disruptions to this delicate gut microbiome can have serious consequences, ranging from digestive problems to increased allergy severity and more. Abundant consumption of probiotics from the diet or supplements has been shown to be beneficial in the treatment of diarrhea, ulcerative colitis, and irritable bowel syndrome, among others.
6. Keep your heart healthy
Topping the list of the most nutrient-dense foods on the planet, it’s no surprise that including a serving or two of natto in your diet can have a big impact on your heart health. With more than nine grams of fiber per cup, natto can help lower cholesterol levels and prevent plaque buildup in the arteries. It is also rich in vitamin K2, which has been linked to a lower risk of arterial calcification and coronary heart disease. Furthermore, studies even show that consuming nattokinase, the main enzyme found in natto, has been linked to lower blood pressure and decreased blood clotting. By controlling your blood pressure, you can ease your arteries and keep your heart muscle healthy and strong.
While natto’s appearance doesn’t leave a very good first impression, its nutritional profile is worth giving it a shot. It is an excellent source of protein, fiber, vitamins and minerals. Additionally, the Bacillus subtilis in natto creates an enzyme called nattokinase, which promotes the production of vitamin K2 and helps maintain heart health.
Rich in macronutrients and micronutrients, natto is incredibly nutritious, which is why people who consume it regularly experience a wide range of health benefits. It’s the very definition of a “superfood” and each serving contains massive amounts of beneficial nutrients.
One cup (about 175 grams) of natto contains approximately:
25.1 grams of carbohydrates
31 grams of protein
19.3 grams of fat
9.4 grams of dietary fiber
2.7 milligrams of manganese (134% DV)
15.1 milligrams of iron (84% of the daily value)
1.2 milligrams of copper (58% of the daily value)
40.4 micrograms of vitamin K (51% of the daily value)
201 milligrams of magnesium (50% DV)
380 milligrams of calcium (38% DV)
22.8 milligrams of vitamin C (38 percent DV)
1,276 milligrams of potassium (36% of daily intake)
5.3 milligrams of zinc (35 percent DV)
15.4 micrograms of selenium (22% DV)
0.3 milligrams of riboflavin (20% of daily intake)
0.3 milligrams of thiamine (19 percent DV)
0.2 milligrams of vitamin B6 (11% of the daily value).
In addition to the nutrients listed above, natto also contains a small amount of folic acid, pantothenic acid, and sodium.
Although natto can be made from black beans, adzuki beans, kidney beans, and even sunflower seeds, bacteria used to make it grow better in soybeans, which help produce nattokinase more efficiently. It is important to note that nattokinase is not found in other unfermented soy foods, making the distinction between natto and unfermented GM soybeans very clear.
citrus full of flavors and nutrients
Grapefruit is an exotic citrus fruit that resembles a thicker, rougher-skinned grapefruit. It comes directly from Florida, where it is eaten raw or cooked to enhance the flavor of dishes. But its uses don’t end there – researchers have identified the potential benefits of this power-packed superfood! In this article, we’ll dive into the world of grapefruit to better understand its health benefits and how to choose it at the store. Get ready to savor the delights of this unique fruit while enjoying its long-lasting benefits!
Grapefruit and pomelo: two different citrus fruits.
Grapefruit and grapefruit may look alike, but they differ in some important ways. The grapefruit is larger than the grapefruit, usually measuring between 15 and 20 cm in circumference. Its skin is softer and its flavor more pronounced. Grapefruit tends to contain more seeds than grapefruit. As for the grapefruit, its skin is thicker and more pointed than that of the grapefruit and its pulp is sweeter and less spicy. Grapefruit contains fewer seeds than pomelo. Both fruits are highly nutritious and provide multiple health benefits when included in a balanced diet.
Grapefruit: its health benefits.
Grapefruit is a large citrus that is gaining popularity due to its health benefits. It is highly nutritious and offers a range of vitamins, minerals and antioxidants that can help improve overall health.
Provides a variety of vitamins, minerals, and antioxidants.
Grapefruit contains many essential vitamins and minerals, including:
- Vitamin C: It is a powerful antioxidant that helps protect cells from damage caused by free radicals. In addition, it promotes skin and bone health. Potassium helps regulate blood pressure, prevents muscle cramps, and maintains healthy nerve function.
- Magnesium: helps improve sleep quality and reduce stress levels.
- Calcium: contributes to bone strength and muscle contraction.
- Match: helps absorb energy from food into body cells
- The iron : helps in the formation of red blood cells that carry oxygen throughout the body.
- Manganese: it adds flavor to foods and is an essential trace element for enzyme function.
The antioxidants found in grapefruit are also beneficial to human health by protecting against oxidative damage that can lead to chronic diseases such as cancer or heart disease. These include flavonoids like hesperidin, naringenin, and quercetin that have anti-inflammatory properties and help boost the immune system. In addition, grapefruit contains carotenoids such as beta-carotene, which acts as a natural sunscreen for the skin and helps preserve vision.
It can help with weight control.
Eating grapefruit regularly can also aid weight loss thanks to its fiber content, which is both plentiful and low in calories. Therefore, it supports digestion by helping to eliminate waste from the body more quickly than other fruits or vegetables with a similar fiber content. Additionally, studies show that compounds in grapefruit may also have anti-obesity effects on fat metabolism. While some of its organic acids (such as citric acid) can slow down the digestion of starch, thus lowering the glycemic index of foods when eaten with them.
Regulates blood sugar.
Studies have shown that eating foods high in dietary fiber can help improve blood sugar control, which helps the body control blood sugar more effectively. The insoluble fiber found in grapefruit makes it an ideal choice for those who have trouble controlling their blood sugar.
Additionally, grapefruit contains vitamins and minerals such as magnesium, calcium, and potassium, which also help regulate fluids in the body, helping to maintain healthy blood sugar levels. Eating grapefruit regularly can help people maintain healthier blood sugar levels and get the added benefits of its many vitamins and minerals.
Grapefruit: how to choose it?
To choose a grapefruit, several elements must be taken into account.
- First, look for a grapefruit that is even in color and feels heavy for its size. The heavier the grapefruit, the juicier it will be on the inside.
- Next, inspect the skin of the grapefruit and make sure there are no bruises or discolorations, which could be signs of mold or rot.
- Touch the rind of the grapefruit; if the bran is hollow, it means it is ripe and ready to eat. The exterior should also be slightly pliable when squeezed, indicating that it is ripe.
- When you smell a grapefruit, you should be looking for a grapefruit-like aroma. If it doesn’t smell much, it probably hasn’t matured properly yet. The texture of a ripe grapefruit should be slightly rough and thick, with a few wrinkles around the edges.
- Finally, when you cut into the fruit, you should see large sections separated by thin membranes that contain the edible segments. The color of these membranes can vary from white to pink depending on the variety, but they should all be juicy and sweet, with a few seeds here and there.
Ultimately, choosing a good grapefruit requires careful selection based on sight, smell, touch, and taste, as each element plays an important role in determining overall quality.
How much oily fish should you eat to improve your kidney health?
Are you aware of the potential dangers to your kidneys if you don’t get enough oily fish in your diet? Most people are unaware of how vital maintaining a balance of healthy fats from different sources is to overall good health. Eating fatty fish too often may protect you from chronic kidney disease, according to an Australian study. In this article, we’ll explore everything about eating fatty fish and its effects on kidney health, including the benefits that can be gained from eating them, the types of fish that are better for you than others, as well as how much to consume per day!
This Australian study highlights the importance of eating fatty fish to maintain better kidney health.
A recent Australian study published in the British Medical Journal (BMJ) found that increasing consumption of omega-3 polyunsaturated fatty acids, found in oily fish and other shellfish, can reduce the risk of chronic kidney disease (CKD) and slow the onset of kidney damage. function. Through a pooled analysis of 19 different cohorts, the researchers were able to reach this conclusion by looking at data from participants around the world.
The research team collected data from 19 different cohorts with a total of more than 400,000 participants to assess how omega-3 polyunsaturated fatty acids (PUFAs) influence the development of chronic kidney disease. Their findings suggest that PUFA consumption is linked to a lower risk of kidney disease.
Lead author of this study, Dr. kwok leung ong, notes that “despite evidence of a protective effect of omega-3 polyunsaturated fatty acids against cardiovascular disease, little research has been done on their role on outcomes kidneys”. He believes this is an important step forward in understanding the role of our diet in the development and prevention of chronic kidney disease.
On average, if you eat two servings of oily fish a week, you are less likely to suffer from chronic kidney disease.
A study conducted jointly by the George Institute for Global Health and the University of New South Wales found that regularly eating at least two servings of fatty fish such as mackerel, sardines or tuna per week can greatly reduce the risk of develop kidney disease.
In this particular cohort study, participants were asked to complete meal frequency questionnaires, in which they were asked to report the types and amounts of food they regularly consumed. The data was then used to estimate an individual’s daily PUFA intake, allowing correlations between PUFA intake and CKD incidence rates to be inferred.
The results showed that people who ate two or more servings a week had a 15% lower risk than those who ate virtually nothing in seven days. In addition, higher levels of omega-3 polyunsaturated fatty acids from fish were also associated with a 20% lower risk of developing chronic kidney disease compared with low intakes from plant sources.
These findings could have huge implications for public health. Since this is the first time we’ve seen evidence showing the potential protective effects of PUFAs in preventing chronic diseases such as kidney disease, which can be difficult to treat once they get past the initial stages.
At this time, it is not clear exactly why these saturated fatty acids may provide such protection, but scientists are eager to continue exploring this topic in the hope that it may open up even more possibilities in terms of dietary interventions to promote a healthy diet. better long-term health. results.
Here are fatty fish with a high concentration of PUFA.
The salmon :
This fatty fish contains a high concentration of polyunsaturated fatty acids (PUFAs) and is an excellent source of omega-3 fatty acids, including eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). It is also rich in vitamins B12 and D, as well as potassium, selenium, and other beneficial minerals. Salmon has been linked to many health benefits, such as:
- Reduced inflammation.
- Improved heart health.
- Helps in weight loss efforts.
- Improves mood and brain function.
- The promotion of eye health, etc.
Mackerel is another oily fish that contains a high concentration of PUFAs with a notable omega-3 content. It is also an excellent source of protein and contains many vitamins and minerals such as vitamin D and magnesium. Research suggests that eating mackerel may contribute to:
- Reduce markers of inflammation in the body.
- Decrease the risk of stroke by reducing the level of bad cholesterol in the blood.
- Promotes healthy skin with its omega-3 content.
- Protects against cardiovascular diseases thanks to its anti-inflammatory properties.
A high consumption of mackerel can also have anti-cancer effects thanks to its antioxidant content.
The tuna :
Tuna is a fatty fish that is very rich in omega-3 fatty acids. Contains EPA and DHA which have been linked to numerous health benefits, including:
- Reducing inflammation levels in the body.
- Maintain a healthy heart rate and blood pressure.
- Improved brain functions.
- Protection against age-related dementia and memory impairment.
- The fight against cancer cells.
- Reduction of joint pain.
- Immunity strengthening
- Helps with weight loss management.
- Prevention of depression and anxiety disorders.
- Keep skin and hair healthy.
- Providing essential nutrients for eye health and vision care.
In addition to its PUFA content, tuna provides important vitamins and minerals, such as zinc, which are essential for the proper functioning of cells.
Sardines are small, fatty fish that contain high amounts of polyunsaturated fatty acids (PUFAs), primarily EPA and DHA, which can help reduce inflammation in your body while supporting overall health. They are also an excellent source of omega 3 fatty acids, which have been linked to numerous health benefits, including:
- It improves heart function by lowering bad cholesterol levels and increasing good cholesterol levels.
- Reducing the risk of certain types of cancer thanks to its anti-inflammatory properties.
- Increased mental clarity and focus through its ability to improve brain function and productivity.
- Improving joint mobility thanks to its anti-inflammatory action on joints and muscles.
- Improves skin hydration by providing essential moisture needed to maintain the skin barrier.
- Protection against age-related dementia through its cognitive enhancement capabilities.
- Weight loss thanks to its satiating effects.
- Prevention against eye conditions such as macular degeneration thanks to its protective qualities on retinal cells.
- Improving the functioning of the immune system thanks to its antimicrobial activity.
- Optimization of reproductive efficiency through the regulation of hormonal balance.
- Improved bone mineral density as a result of better calcium absorption.
- Support for detoxification through its effective removal of heavy metals from the body.
10 foods that you should prohibit your cat for its well-being
When it comes to caring for cats, you need to make sure they have a nutritious and balanced diet. However, some foods can do more harm than good if they are part of your regular meals or treats. Knowing what foods not to feed cats is important to keep your pet safe and healthy. Here are the 10 foods you should never give your cat!
Theobromine is the toxic compound found in chocolate that cats are sensitive to. Depending on the type of chocolate and the amount eaten, your cat could experience vomiting or diarrhea, an abnormal heartbeat, seizures, or even death if he consumes enough. Keep all the chocolate out of your reach!
Grapes and raisins:
While grapes and raisins are healthy treats for humans, they are very dangerous for cats, as they can cause severe kidney failure in some cases. Symptoms can include excessive consumption of water and urine, followed by abdominal pain, loss of appetite, dehydration, and ultimately death within days or weeks of eating these treats.
Raw Fish :
Raw fish can contain parasites like tapeworms that not only harm your cat, but can also be passed to humans through contact with the cat’s skin or feces. Additionally, raw fish contains an enzyme called thiaminase that breaks down thiamine (B1), essential for cats’ health, making eating raw fish nutritionally hazardous as well!
Onions and Garlic:
Onions and garlic belong to the Allium family and contain high levels of sulfur-based compounds, called thiosulfates, which can cause gastrointestinal irritation in cats when eaten in large amounts. Regular consumption of these foods can even lead to anemia due to the damage caused by a lack of red blood cells over time in your cat’s body!
Dairy products :
Many cats experience adverse reactions when consuming dairy products, such as lactose intolerance, which leads to digestive problems such as diarrhea or vomiting, due to their inability to break down the lactose present in the milk after feeding.
Caffeine is very toxic to cats, as it acts as a stimulant on their nervous system, causing restlessness followed by a rapid heartbeat and breathing difficulties in some cases, if enough is consumed! It also causes acidic urine, which can lead to bladder stones if consumed regularly over a long period of time. So it’s best not to leave coffee beans within the reach of your furry friends.
Raw eggs and meat:
Although some pet owners may feed their cat raw eggs or raw meat from time to time, these foods should generally be avoided as they may contain salmonella or other bacteria that could make your cat sick over time if eaten regularly enough. It’s also worth noting that raw eggs can interfere with the absorption of essential vitamins in a cat’s diet, which could ultimately lead to long-term nutritional deficiencies if eaten too frequently.
Although raw potatoes may not seem like an unlikely cat snack, they are actually very dangerous. Cats, just like humans, can get sick from eating raw potatoes due to the calcium oxalate they contain. This substance can build up and cause kidney stones, leading to severe pain and uncomfortable visits to the vet. In short, it’s best for cats to avoid any raw potato products to keep them as safe as possible.
Feeding tuna to your cats can spice up their diet and give them a lot of pleasure, but as owners it’s important to be aware of the potential dangers. Canned tuna contains too much fat and salt and not enough taurine, which can lead to vitamin E deficiency if eaten too often. Digestive problems can also arise, and cats are particularly susceptible to food addiction: when they eat a certain food, it can be difficult for them to change their diet. This is why canned tuna should always be considered a treat rather than a staple in your cat’s diet.
Deli meats consist of a variety of high-fat proteins that can cause gastrointestinal upset and weight gain in cats that eat them regularly. When you decide to give your cat a special food, make sure it is a safe food that will not harm her or disrupt her diet.
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