Omega 7 Foods: The Best Omega 7 Sources

What are the best omega 7 foods?

Omega 7 foods: Is there any Omega 7 in food? What are the best omega 7 foods available?

Omega 7 foods: omega 7 supplements are great for your overall health and even promote weight loss, but the truth is you can also find omega 7 in food.

While the best way to incorporate these fatty acids into your diet remains taking omega 7 supplements, you can also find them in certain fruit. But what are the best omega 7 foods available?

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Despite not being considered essential fatty acids, omega 7s are a class of monounsaturated fatty acids that are beneficial to your health. Out of all omega 7 fatty acids, palmitoleic acid (PA) and vaccenic acid (VA) are the most common types. So far, you’ve probably only heard of omega 3, omega 6, and omega 9 fatty acids, but omega 7s contain some key nutrients as well.

Omega 7 fatty acids are not as popular as omega 3, 6 and 9, but they certainly do have health benefits. The best omega 7 sources are sea buckthorn and macadamia nuts. The most important fatty acids in omega 7s are:

  • cis-palmitoleic acid (eggs, nuts and organ meat, especially liver)
  • trans-palmitic acid (unprocessed dairies like cream, whole milk, and butter)
  • vaccenic acid (unprocessed dairies such as butter, whole milk and cream)

Omega 7 Foods

Omega 7 benefits your cardiovascular system, weight, skin, and even energy levels, but where can you get it from beside omega 7 supplements? Here are some of the best omega 7 foods available:

  • Sea buckthorn
  • Macadamia oil
  • Dandelion oil
  • Avocado oil
  • Pomegranate oil
  • Tuna
  • Salmon
  • Sardines
  • Anchovies
  • Herring

Other good omega 7 sources that you can find in your kitchen include cheddar cheese, butter, and olive oil.

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Omega 7 Foods Benefits

The main omega 7 benefits have to do with heart health. Omega 7s support a healthy cardiovascular system by lowering triglycerides, reducing bad cholesterol, and promoting healthy levels of HDL cholesterol — which is the good type of cholesterol.

Then, omega 7 foods work to reduce inflammation, improve blood sugar levels, and even block the formation of new fat stores. That’s right, you can take omega 7 for weight loss as well since these fatty acids curb your appetite and prevent feelings of hunger. Omega 7 fatty acids also have skin benefits, working to reduce visible signs of aging, and preventing dryness.

Side Effects of Omega 7 Foods

Healthy people taking the recommended amount of omega 7 fatty acids have nothing to worry about, those who go above the limit may experience some discomfort. When too much omega 7 accumulates in the sebum of your skin, it can cause what is known as “old people smell”. However, this omega 7 side effect should go away with frequent washing. Other omega 7 side effects include a possible diuretic effect and an increase in your chances of bleeding if you have a bleeding disorder.

Those who are taking blood glucose-lowering medications should consult a doctor before consuming omega 7 foods because they also work to lower blood sugar. Obviously, omega 7 supplements aren’t for you if you are pregnant or breastfeeding. So, generally speaking, omega 7 side effects aren’t something to worry about if you don’t have a pre-existing condition such as low blood pressure or a bleeding disorder.

Omega 7 Foods or Omega 7 Supplements?

Now you know where to find omega 7 in food. If you decide to consume the above-listed foods, you can experience the wonderful health benefits of omega 7 for yourself. But should you really consider these omega 7 foods or should you choose omega 7 supplements?

It turns out that if you’re not constantly munching on sea buckthorn drenched in macadamia oil and avocado on salmon, you won’t get enough omega 7 fatty acids into your system. This is why some ­­-if not most- people resort to buying omega 7 supplements online rather than consuming absurdly large quantities of the above-listed omega 7 foods.

The best dietary source of omega 7 fatty acids remains sea buckthorn, which, despite its name, is not a plant that lives in the ocean. Sea buckthorn thrives in high-salt conditions, this is why this plant can be found in deserts from Europe to Mongolia and along the ocean shoreline. Sea buckthorn is not only high in omega 7 fatty acids, but it also contains large amounts of vitamin C — up to 15 times more than oranges. Omega 7 supplements such as Ultra Omega Burn contain omega 7 fatty acids extracted from sea buckthorn.

In my opinion, finding omega 7 in foods is not that hard, but taking omega 7 supplements is more convenient. Try going for an omega 7 supplement that’s 100% natural.

Besides, people do not usually consume raw sea buckthorn berries, which are the best source of palmitoleic acid, because they are quite acidic. And, according to WebMD, the amount of sea buckthorn used in food form is generally lower than that used for medicinal purposes.

[2018 UPDATE]

Omega 7 Foods FAQ

What Is Palmitoleic Acid?

Palmitoleic acid is one of several omega 7 fatty acids (along with palmitic and vaccenic acids). Sometimes, the terms palmitoleic acid and omega-7 are used interchangeably. So, palmitoleic acid is a type of monounsaturated fat that’s found in omega 7 foods. Unlike the polyunsaturated omega-3s, omega 7s not only fight inflammation, but also influence how fat and muscle tissue communicate with each other.

Palmitoleic acid can be found in all tissues, but the highest concentration of this omega-7 fatty acid can be found in the liver. Technically, palmitoleic acid is biosynthesized from the previously mentioned palmitic acid, through the action of an enzyme called delta-9 desaturase.

Why Should I Eat Omega 7 Foods?

People in China, India, and Russia have been taking omega 7s in the form of sea buckthorn or sea buckthorn oil for hundreds of years. Sea Buckthorn is good source of vitamins A, C, E, and B12 minerals (magnesium, calcium, and iron), amino acids, and fatty acids. The main active beneficial compound in omega 7 foods is palmitoleic acid. Studies show that palmitoleic acid has been beneficial in:

  • improving cholesterol levels by lowering bad HDL cholesterol
  • fighting obesity
  • treating GI and stomach problems (ulcers or reflux esophagitis)
  • promoting more regular bowel movements
  • preventing heart disease and improves blood vessel health
  • improving immune functions and fights off infections
  • protecting against type 2 diabetes by improving insulin sensitivity
  • helping with respiratory problems such as colds or asthma
  • lowering blood pressure
  • soothing inflammation in the body
  • improving glaucoma symptoms and dry eyes
  • useful in cancer treatment (chemotherapy)
  • protecting against UV and free radical damage thanks to its high antioxidant content
  • fighting skin conditions such as acne, dermatitis, rashes or dry skin
  • helping heal cuts, burns or bedsores
  • reducing cognitive decline
  • protecting the mucous membrane

What Are the Best Omega 7 Foods?

The best sources of omega 7 consist mostly of vegetable oils, marine oils, and animal oils. In terms of actual palmitoleic acid content, the best omega 7 food sources are sea buckthorn oil, with 40%, while the next best sources are macadamia nuts and macadamia oil, with a content of 17%.

Best Omega 7 Foods: What are the foods with the highest palmitoleic acid content? Read more about sea buckthorn berry oil and Ultra Omega Burn.

But should you consume sea buckthorn berries/sea buckthorn oil or omega 7 supplements? Keep reading to find out what’s best for your health.

Unfortunately, although it’s regarded as the best omega 7 food, sea buckthorn berries cannot be found fresh in grocery stores or farmers markets. This is because sea buckthorn is a shrub that grows across the world, in the Himalayan regions of India and China. However, even if you could buy sea buckthorn, you wouldn’t be able to enjoy all of its benefits. This is because fresh sea buckthorn also contains other omega 7 fatty acids than the most beneficial one: palmitoleic acid.

Thus, synthesized pure palmitoleic acid is your best bet to get the most out of omega 7 foods. And the best source of pure palmitoleic acid from fresh sea buckthorn oil is omega 7 supplements.

Palmitic Vs. Palmitoleic Acid in Omega 7 Foods

Both palmitic and palmitoleic acid can be found in omega 7 foods. But which one is the better omega 7 fatty acid?

One study wanted to observe the effects of palmitoleic acid vs palmitic acid and oleic acids on cholesterol. The 11-week trial comprised of 34 male subjects with mild to moderately high levels of cholesterol that were administered the three acids in 3-week periods.

The study concluded that palmitoleic and palmitic acids both lower “bad” LDL cholesterol, while oleic acid doesn’t have the same effect. Palmitoleic acid has been shown to have a greater effect on “bad” LDL cholesterol than on total cholesterol levels. However, palmitoleic acid was also shown to have better effects on lowering HDL cholesterol when compared to palmitic acid.

Another reason why palmitoleic acid (found in sea buckthorn) is the superior choice is that the palmitic acid in foods such as coconut oil is believed to actually increase LDL cholesterol and, with it, the risk of cardiovascular disease. Compared to palmitoleic acid, which reduces inflammation, palmitic acid may promote inflammation throughout the body, which can lead to cognitive decline and type 2 diabetes.

Therefore, in the debate of palmitoleic acid vs. palmitic acid, palmitoleic wins.

What Is the Best Source of Palmitoleic Acid?

If we’re talking about the best source of omega 7, then we must choose the ones with the highest palmitoleic acid content. Incorporating omega 7 foods into your diet to enjoy the benefits of palmitoleic acid shouldn’t be so difficult, as cheese and macadamia nuts can be found everywhere.

Again, here are the 10 best omega 7 fatty acid foods with the highest palmitoleic acid content:

  1. sea buckthorn berry oil
  2. macadamia nuts
  3. whale blubber
  4. anglerfish liver
  5. lard
  6. baker’s yeast
  7. Japanese eel
  8. unsalted butter
  9. salted butter
  10. pacific herring

While you can consume #2-10 these and still experience some health improvements, sea buckthorn berry oil capsules appear to be the best choice if you are looking to take advantage of the benefits of omega 7 foods.

Are Omega 7 Foods Good for Weight Loss?

They may very well be. Preliminary research shows palmitoleic acid could activate a molecule that influences body weight. Previous research showed that palmitoleic acid could be used as ful by specific enzymes that have an important role in fat oxidation. Thus, there is a possibility that omega 7 foods, and palmitoleic acid specifically, could be helpful in fighting obesity.

An animal study also shows that rats who were fed omega 7s ate considerably less than those who didn’t — and no side effects were observed. Researchers believe omega 7 foods may improve feelings of satiety, delivering a so-called fullness sensation.

Can I Take Omega 7 Foods for Heart Health?

What are Omega 7 benefits for heart health? Purified palmitoleic acid has been shown to lower cholesterol, control blood vessel disease, and improve blood pressure. In Asia, sea buckthorn berry oil has been used to treat heart disorders including angina (chest pain).

How Do I Get the Most Out of Omega 7 Foods?

A diet consisting of low-fat and high-carb diet that stimulates lipogenesis can maximize the cholesterol-lowering effects of omega-7 fatty acids.

How Is Palmitoleic Acid Extracted from Sea Buckthorn?

The sea buckthorn plant blooms in April, while its berries ripen between the months of August and December. The berries grow on spiky bushes, so harvesting them is a tricky procedure that requires skill, experience, and patience. This is why omega 7 supplements are costly — but they do deliver results. Sea buckthorn grows on rocky mountain ledges but also in seaside dunes. After there is a large enough quantity of berries, palmitoleic acid is extracted through a CO2 process. The resulting palmitoleic acid-rich liquid, also known as sea buckthorn berry oil, is then used in omega 7 capsules.

Should I Buy Omega 7 Foods or Sea Buckthorn Oil Supplements?

There is definitely nothing wrong with enjoying some healthy sea buckthorn, tuna, salmon, anchovies, avocados, or macadamia nuts. However, the thing is that these raw omega 7 food sources also contain other fatty acids that might not be as beneficial as purified palmitoleic acid extracted from sea buckthorn oil. This is why -if you want to enjoy the full spectrum of omega 7 benefits- we recommend you try an omega 7 sea buckthorn oil supplement.

Then there’s the question of sea buckthorn oil vs omega 7 capsules. As in other instances, the capsule form has an advantage because it already contains an ideal pre-measured quantity of sea buckthorn. On the other hand, consuming sea buckthorn oil can cause errors in measurement or spillage. Omega 7 capsules are more convenient and can help you easily avoid all the hassle.



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