Omega 7 fats are essential fatty acids that are crucial for optimal health. They play a vital role in maintaining healthy skin, hair, and nails, as well as supporting a healthy cardiovascular system.

However, many people are unaware of the importance of omega 7 fats and are not consuming enough of them.

What are Omega 7 Fats?

Omega 7 fatty acids are a type of unsaturated fat that belong to the family of essential fatty acids. They are also known as palmitoleic acid and are found in several types of foods.

Omega 7 fatty acids are unique because they are a rare type of monounsaturated fat, which means that they are composed of a single double bond in their molecular structure.

Omega 7 fatty acids have several benefits for human health. They help support healthy cholesterol levels, promote healthy skin, and provide anti-inflammatory benefits. They are also an excellent source of energy and help boost metabolism.

Food Sources of Omega 7 Fats

There are several food sources of omega 7 fats, which include:.

1. Sea Buckthorn

Sea buckthorn is a bright orange berry that is high in omega 7 fats. It also contains other essential fatty acids, vitamins, and minerals. Sea buckthorn oil can be used in cooking or taken as a supplement.

2. Macadamia Nuts

Macadamia nuts are a good source of monounsaturated fats, including omega 7. They are also high in antioxidants and fiber. Macadamia nuts can be eaten as a snack or added to recipes.

3. Avocados

Avocado is a healthy fat source that is packed with omega 7 fatty acids. It is also rich in fiber, vitamins, and minerals. Avocado can be sliced and added to salads, sandwiches, or eaten as a snack.

4. Wild Salmon

Wild salmon is a fatty fish that is high in omega 3 and omega 7 fats. It is also a good source of protein, vitamins, and minerals. Wild salmon can be baked, grilled, or poached and served with a side of vegetables.

5. Butter

Butter is a natural fat source that contains omega 7 fats. It is also a good source of vitamins A, D, E, and K. Butter can be used in cooking or spread on toast or bread.

6. Olive Oil

Olive oil is a monounsaturated fat that contains omega 7 fatty acids. It is also rich in antioxidants and polyphenols that provide anti-inflammatory benefits. Olive oil can be used in cooking or as a dressing for salads or vegetables.

7. Eggs

Eggs are a healthy source of protein and vitamins, including omega 7 fatty acids. They are also a source of omega 3 fatty acids and choline. Eggs can be cooked in various ways such as boiled, fried, or baked.

Signs of Omega 7 Fats Deficiency

Omega 7 fatty acids deficiency can lead to several health problems, including dry skin, brittle hair, and nails, and poor wound healing. Other signs of omega 7 fats deficiency can include:.

1. Dry Eyes

Omega 7 fatty acids play a crucial role in maintaining healthy eyes. A deficiency in omega 7 fats can lead to dry eyes, which can cause discomfort and vision problems.

2. Inflammation

Omega 7 fatty acids have anti-inflammatory properties that help reduce inflammation in the body.

A deficiency in omega 7 fats can lead to chronic inflammation, which can increase the risk of several health problems such as heart disease and metabolic disorders.

3. Insulin Resistance

Omega 7 fatty acids can help improve insulin sensitivity, which is crucial for maintaining healthy blood sugar levels.

A deficiency in omega 7 fats can lead to insulin resistance, which can increase the risk of type 2 diabetes and other metabolic disorders.

Conclusion

Omega 7 fatty acids are essential for optimal health and should be incorporated into a healthy diet. Sea buckthorn, macadamia nuts, avocados, wild salmon, butter, olive oil, and eggs are all excellent food sources of omega 7 fats.

Signs of omega 7 fats deficiency can include dry eyes, inflammation, and insulin resistance. If you suspect a deficiency, speak to your healthcare provider to determine the best course of action to improve your omega 7 fatty acids intake.