For quite a long time, omega-3 fatty acids stayed at the forefront of nutritional research. On the rise, omega-7 foods are now emerging as vital nutrients with a wide array of probable health benefits. Like omega-3 and 6, omega-7 fatty acids are majorly represented by monounsaturated fats, among which palmitoleic acid predominates. This peculiarity of structure provides them with a highly expressed anti-inflammatory activity.
Moreover, omega-7 sources have been in the spotlight due to their ability to cut down on not only risk factors of heart disease but also type-2 diabetes and other diseases related to being overweight.
Now, many questions must have come into your mind, such as, is it really necessary to take omega 7 foods, where is omega-7 available, and what other health benefits can this fatty acid derive? So, let’s begin!
What is Omega 7?
Omega 7 is a monounsaturated fatty acid containing 16 carbons. The name comes from the compound’s chemical structure, where the first double bond occurs at the seventh carbon atom from the omega end of the molecule. This structure lends itself to some of its properties and functions within the body.
As our bodies can produce these fatty acids, scientists do not consider them ‘essential’. Just because they are non-essential does not mean it is not advantageous to obtain them through omega-7 sources. In addition to palmitoleic acid, another significant omega-7 fatty acid is vaccenic acid. It has been found to exhibit anti-carcinogenic and immunomodulation activities.
Omega 7 Foods and Their Sources
Omega 7 is one of the lesser-known fatty acids, with fewer natural sources than omega-3, 6, and 9. Much research has focused on omega-3 and 6 since they are essential and benefit brain and heart functions. However, now there seems to be a growing interest in omega-7. Thus, learning more about omega-7 sources will be helpful for you to derive maximum benefit from them:
1. Fatty Fish
Fatty fish such as mackerel, salmon, and herring are excellent food sources of omega 7. Studies have linked higher fish intake to delayed cognitive decline and a lower risk of developing Alzheimer’s. The benefits of consuming fish rich in omega 7 sources include better heart health and lowered blood pressure.
2. Sea Buckthorn
One food rich in omega 7 is Sea buckthorn, a shrub found in the Himalayas. In addition, it is a great source of iron, calcium, vitamin C, carotene, and immune-boosting flavonoids. Up to 40% of the composition makes it one of the richest sources of omega 7 found naturally.
You can take it in various forms, such as fresh berries, juice, or even oil. Due to its high omega-7 content, dietary supplement manufacturers often use sea buckthorn. This provides a convenient way for people to increase their intake.
3. Macadamia Nuts and Oil
Macadamia nuts are not only a delicious snack but also one of the best food sources of omega 7. These creamy nuts contain around 59% monounsaturated fats, which makes them a main food with omega 7. This oil also includes alpha-linolenic acid, omega-12, and omega-13 fatty acids. It also contains a sizable quantity of polyunsaturated fats. Besides, many people prefer raw macadamia nuts because they retain their natural antioxidants without cooking.
4. Avocado Oil
Avocado oil is one of the best natural sources of omega 7 and Vitamin E. It contains around 10-12% palmitoleic acid. Furthermore, heart-healthy fats, such as oleic and palmitoleic acids, help lower cholesterol. They also lessen risk factors linked to cardiovascular disease. Besides, Avocados’ creamy texture and mild flavor make them an extremely versatile ingredient in many different dishes.
5. Olive Oil
Extra virgin olive oil is another source of omega 7. It is one of the staple foods in the Mediterranean diet. Although it has a fairly low level of omega 7, around 0.3-3.5%, it packs loads of other healthy monounsaturated fats, particularly oleic acid. Its versatility in cooking and as a salad dressing makes it an easy way to include small amounts of omega 7 in your diet while enjoying other health benefits.
What are Omega 7 Fatty Acids Benefits?
The associated health benefits contribute to the increasing popularity of foods rich in omega-7:
1. Regulates Insulin Sensitivity
Many people struggle with insulin-related issues, often due to poor diet, sedentary lifestyles, and genetic factors. Research suggests that omega 7 fatty acids, particularly palmitoleic acid, help in insulin sensitivity. Additionally, by lowering inflammation that leads to type II diabetes and avoiding glucose spikes, palmitoleic acid regulates blood sugar.
2. Improves Satiety
Satiety is the feeling of not having hunger pangs for some time after a meal. Omega 7 sources help control appetite by activating cholecystokinin receptors in brain cells. This, in turn, increases the level of the satiety hormone Leptin.
3. Enhances Skin Vitality
The build-up of excess reactive oxygen species (ROS) from oxidative stress accelerates skin aging. By activating Silent Information Regulator 1 (SIRT1), omega 7 foods have been shown to reduce inflammation and stimulate the regeneration of collagen.
4. Maintains Healthy Cholesterol Levels
Omega 7 decreases the levels of low-density lipoprotein cholesterol, popularly known as ‘bad cholesterol.’ Besides, it promotes an increase in HDL cholesterol, also known as ‘good’ cholesterol. It works by picking up the extra cholesterol from the arteries and bringing it back to the liver for processing and eventually elimination from the body.
5. Supports Cardiovascular Health
Chronic inflammation is a risk factor for atherosclerosis and other cardiovascular diseases. Omega-7 fatty acids’ anti-inflammatory properties decrease inflammation in the cardiovascular system. Thus, it also supports cardiovascular health.
Side Effects of Omega 7
Omega 7 fatty acids are generally regarded as relatively safe when taken in reasonable amounts from natural sources of food. However, some common side effects of omega 7 fatty acids arise from supplements, especially when taken in large doses.
- These can range from gastrointestinal issues like nausea, stomach upset, or diarrhea to allergic reactions, though rarely.
- Omega 7 fatty acids are easily oxidized, and hence, they become pro-oxidants, which may have negative effects rather than helping the body.
- Acute toxicity is extremely rare, although chronic toxicity at doses above 2 g/day may occur. Omega-7 can also act on blood sugar level control; therefore, people with diabetes should exercise caution.
Note that most omega-7 supplements are derived from sea buckthorn oil, which has its own set of side effects. Thus, pregnant and breastfeeding women should exercise extreme caution and consult a healthcare professional before using omega-7 supplements.
Learn the Benefits of Omega 7 from a Professional Dietitian
Omega-7 fatty acids are fast on the rise as one of the most promising nutrients in nutrition science today. Studies show that omega-7 fatty acids support heart health, increase insulin sensitivity, and help manage inflammation. Avocado oil, macadamia nuts, fatty fish, and sea buckthorn are some of the best sources of omega-7. Thus, knowing the right balance that works for you is always crucial.
Consult a professional dietician about the potential benefits of omega-7 fatty acids and methods for effectively including them in your diet. Visit Health Loft and find a professional dietitian near you.
References
- Song, In-Bong, et al. “Omega-7 Inhibits Inflammation and Promotes Collagen Synthesis through SIRT1 Activation.” Applied Biological Chemistry, vol. 61, 2018, pp. 433–439, https://applbiolchem.springeropen.com/articles/10.1007/s13765-018-0377-1
- Herbst, Michael Casper. “Fact Sheet on Palmitoleic Acid (Omega-7).” Cancer Association of South Africa (CANSA), July 2015, https://www.researchgate.net/publication/280097736_Fact_Sheet_on_Palmitoleic_Acid_Omega-7
- Tokunaga, Yayoi, et al. “Effects of Omega-7 Palmitoleic Acids on Skeletal Muscle Differentiation in a Hyperglycemic Condition.” Journal of Veterinary Medical Science, vol. 83, no. 9, Sept. 2021, pp. 1369–1377, published online 12 July 2021, https://pubmed.ncbi.nlm.nih.gov/34248106/
- Stolp, Lucas J., and Dharma R. Kodali. “Naturally Occurring High-Oleic Oils: Avocado, Macadamia, and Olive Oils.” High Oleic Oils: Development, Properties, and Uses, 2022, pp. 7–52, https://www.sciencedirect.com/science/article/abs/pii/B9780128229125000034?via%3Dihub
- Gâtlan, Anca-Mihaela, and Gheorghe Gutt. “Sea Buckthorn in Plant Based Diets: An Analytical Approach of Sea Buckthorn Fruits Composition: Nutritional Value, Applications, and Health Benefits.” vol. 18, no. 17, 2021, p. 8986, https://www.mdpi.com/1660-4601/18/17/8986
