Omega-7 fatty acids, also known as palmitoleic acid, are a type of monounsaturated fat that have gained attention in recent years for their potential health benefits.

These fatty acids are found in a variety of foods and supplements, and may help improve skin health, reduce inflammation, and support heart health.

Sources of Omega-7 Fatty Acids

If you’re looking to incorporate more omega-7 fatty acids into your diet, there are a few key sources to consider. These include:.

1. Sea Buckthorn

Sea buckthorn is a fruit that’s rich in omega-7 fatty acids. It’s often used in dietary supplements and skincare products for its potential health benefits.

One study found that sea buckthorn oil reduced inflammation and improved cardiovascular health in mice fed a high-fat diet, suggesting that it may have similar benefits for humans.

2. Macadamia Nuts

Macadamia nuts are a good source of monounsaturated fats, including omega-7 fatty acids. They’re also rich in fiber, protein, and other nutrients.

One study found that consuming macadamia nuts improved blood lipid levels in people with high cholesterol, which may help reduce the risk of heart disease.

3. Avocado Oil

Avocado oil is another source of monounsaturated fats, including omega-7 fatty acids. It’s often used in cooking and salad dressings, and has been shown to have anti-inflammatory effects in some studies.

One study found that consuming avocado oil reduced inflammation in obese rats, which may have implications for humans as well.

4. Grass-Fed Butter

Grass-fed butter is a good source of omega-7 fatty acids, as well as other healthy fats like conjugated linoleic acid (CLA) and butyrate. It’s also rich in vitamin K2, which may help improve bone health.

However, it’s important to note that butter should be consumed in moderation due to its high saturated fat content.

5. Supplements

If you’re unable to get enough omega-7 fatty acids from your diet, supplements may be an option. There are several different types of omega-7 supplements available, including sea buckthorn oil, palmitoleic acid capsules, and others.

However, it’s important to talk to your healthcare provider before starting any new supplements.

Signs of Omega-7 Fatty Acid Deficiency

While omega-7 fatty acids are not technically considered “essential” fatty acids, meaning that your body can produce them on its own, some people may still be deficient in these fats. Signs of omega-7 fatty acid deficiency may include:.

1. Dry Skin and Hair

Omega-7 fatty acids play a role in maintaining healthy skin and hair. If you’re deficient in these fats, you may experience dry, itchy skin and brittle, lackluster hair.

2. Inflammation

Omega-7 fatty acids have been shown to have anti-inflammatory effects in some studies. If you’re not getting enough of these fats, you may experience more inflammation throughout your body, which can contribute to a variety of health issues.

3. Poor Wound Healing

Omega-7 fatty acids may help improve the healing process for wounds and injuries. If you’re deficient in these fats, you may experience slower healing times and more persistent wounds.

4. Cognitive Issues

Omega-7 fatty acids have been shown to have neuroprotective effects and may help improve cognitive function. If you’re deficient in these fats, you may experience brain fog, memory problems, and other cognitive issues.

Conclusion

Omega-7 fatty acids are a type of monounsaturated fat that may have a variety of potential health benefits. They’re found in foods like sea buckthorn, macadamia nuts, and avocado oil, as well as in supplements.

Signs of omega-7 fatty acid deficiency may include dry skin and hair, inflammation, poor wound healing, and cognitive issues. If you’re concerned about your omega-7 fatty acid intake, talk to your healthcare provider about incorporating more of these healthy fats into your diet.