Top Food Sources Rich in Omega-7
Unlike essential omega-3s, omega-7 (primarily palmitoleic acid) is a non-essential fat that the body can produce. However, obtaining it from dietary sources can offer significant health advantages, as research suggests a link between increased intake and improved metabolic markers. The most potent sources are plant-based, but some animal products also contain it.
Sea Buckthorn Berries
Often called nature's most abundant source of omega-7, sea buckthorn is a shrub native to Asia and Europe. The oil from its berries and seeds is highly concentrated with palmitoleic acid, making it a popular choice for both supplements and topical skin products.
- How to consume: Sea buckthorn oil is available in capsules or liquid form. The liquid oil can be added to smoothies or used as a dressing. Sea buckthorn juice is also a delicious way to enjoy its benefits.
Macadamia Nuts and Oil
Macadamia nuts are another excellent plant-based source of omega-7. They are a delicious and healthy snack with a high monounsaturated fat content, up to 36% of which is palmitoleic acid.
- How to consume: Enjoy macadamia nuts raw as a snack, or use macadamia nut oil in salads and low-heat cooking applications.
Fatty Fish
Certain cold-water fish are good sources of omega-7, though they are more commonly known for their high omega-3 content. Fish such as salmon, sardines, and anchovies contain both types of healthy fatty acids.
- How to consume: Incorporating oily fish into your diet two to three times a week is an effective way to increase your intake of both omega-7 and omega-3.
Avocado and Olive Oil
Avocados and extra virgin olive oil contain smaller, yet still beneficial, amounts of omega-7. Including these staples of the Mediterranean diet can contribute to your overall intake over time.
- How to consume: Add avocado to salads, toasts, or smoothies, and use olive oil as a base for dressings or for cooking.
The Role of Supplements in Getting Omega-7
For those who do not regularly consume these specific foods or want a more concentrated dosage, omega-7 supplements are a reliable option. Most high-quality supplements are derived from sea buckthorn oil and are available in softgel or capsule form.
Choosing a Quality Supplement
- Source: Look for supplements made from pure sea buckthorn oil, as it is the most potent source.
- Extraction Method: Opt for brands that use CO2 extraction, which preserves the oil's beneficial compounds without using harsh chemicals.
- Formula: Some products combine sea buckthorn berry oil (rich in omega-7) with seed oil (providing other omegas) to offer a more complete profile of fatty acids.
- Dosage: While no official daily dose is established, studies have explored dosages between 200 and 1,000 mg per day. Start with a lower dose and consult a healthcare professional.
Omega-7 vs. Omega-3: A Comparison
While omega-3 fatty acids have been extensively studied, omega-7 is gaining recognition for its unique properties. Here's a comparison to help understand the differences and complementary benefits.
| Feature | Omega-7 (Palmitoleic Acid) | Omega-3 (EPA/DHA) |
|---|---|---|
| Essentiality | Non-essential; body can produce it | Essential; must be obtained through diet or supplements |
| Fat Type | Monounsaturated fatty acid (MUFA) | Polyunsaturated fatty acid (PUFA) |
| Primary Function | Supports metabolic health, skin hydration, and healthy mucous membranes | Benefits heart, brain, and joint health; reduces systemic inflammation |
| Best Food Sources | Sea buckthorn, macadamia nuts, certain fish | Fatty fish (salmon, sardines), flaxseed, walnuts |
| Key Synergy | Complements omega-3 by addressing different aspects of inflammation and metabolic function | Works alongside omega-7 to offer a broader range of anti-inflammatory benefits |
Conclusion: Making Informed Choices
Getting omega-7 is possible through a combination of diet and, for those seeking more concentrated effects, supplementation. The best approach is to include omega-7-rich foods like sea buckthorn berries and macadamia nuts in your regular diet while exploring a high-quality supplement derived from pure sea buckthorn oil. The benefits for skin hydration, metabolic function, and inflammation make it a valuable addition to a balanced wellness plan. As always, consulting a healthcare provider before beginning any new supplement regimen is a wise step to ensure it aligns with your specific health needs.
For more detailed information on the health benefits, consider reviewing studies on palmitoleic acid's impact on metabolic function and inflammation.
Incorporating Omega-7 into Your Diet
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Start with Food: Prioritize whole food sources like macadamia nuts, avocado, and fatty fish to receive omega-7 alongside other beneficial nutrients.
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Use Sea Buckthorn Oil: Add a teaspoon of high-quality liquid sea buckthorn oil to smoothies or yogurt for a potent omega-7 boost.
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Consider Capsules: Opt for sea buckthorn oil softgels for a convenient, consistent dose, especially for targeted support for skin or mucous membranes.
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Read Labels: When choosing supplements, ensure they specify the source and omega-7 content, as some can vary greatly in concentration.
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Combine with Other Omegas: Consider a supplement that provides a broader spectrum of omega fatty acids (3, 6, 7, and 9) for synergistic benefits.
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Note: While your body produces omega-7, dietary intake is not the most important factor for everyone. The best approach depends on individual health goals and current dietary habits.
Summary of Omega-7 Benefits
Studies have linked adequate omega-7 intake to improved metabolic and inflammatory markers, supporting overall wellness. It's a key nutrient for skin health and hydration, as well as for protecting and repairing mucous membranes throughout the body.
How do we get omega-7? A practical overview.
For those looking to increase their intake of omega-7, a combination of dietary modifications and supplementation is the most effective path. By focusing on nutrient-dense food sources and selecting a quality supplement, individuals can easily support their metabolic health, skin vitality, and overall well-being. Always prioritize food first, then supplement intelligently.
