Omega 7 fatty acids, also known as palmitoleic acid, have gained attention in recent years for their potential health benefits.

While they are not as well-known as omega 3 or omega 6 fatty acids, research suggests that omega 7s play a crucial role in maintaining various aspects of our health, including cardiovascular health, skin health, and even weight management. In this article, we will explore where to find omega 7 fatty acids and how to notice a shortage in your body.

The Sources of Omega 7 Fatty Acids

Omega 7 fatty acids can be found in both animal and plant sources. Here are some top sources of omega 7s:.

1. Sea Buckthorn Oil

Sea buckthorn oil is one of the richest sources of omega 7 fatty acids. It is derived from the berries of the sea buckthorn plant, which is native to Europe and Asia.

This oil contains both omega 7 and omega 3 fatty acids, making it a great addition to your diet.

2. Macadamia Nuts

Macadamia nuts are not only delicious but also a good source of omega 7 fatty acids. They are also rich in monounsaturated fats, which are beneficial for heart health. Snacking on macadamia nuts can be a great way to increase your omega 7 intake.

3. Fish Oil

Fish oil, particularly from cold-water fatty fish like salmon and anchovies, is well-known for its omega 3 content. However, it also contains omega 7 fatty acids in smaller amounts.

Including fish oil in your diet can provide a range of omega fatty acids, including omega 7.

4. Avocado Oil

Avocado oil is another excellent source of omega 7 fatty acids. In addition to omega 7s, avocado oil also contains other beneficial nutrients, such as vitamin E and antioxidants. It can be used for cooking or as a dressing for salads.

5. Seaweed

Seaweed, such as kelp or wakame, is a rich source of various nutrients, including omega 7 fatty acids. Adding seaweed to your diet can not only increase your omega 7 intake but also provide other essential minerals and vitamins.

How to Notice a Shortage of Omega 7 Fatty Acids

While omega 7 fatty acid deficiencies are rare, certain signs and symptoms may indicate a shortage in your body. Here are some common indicators:.

1. Dry Eyes and Mouth

Omega 7 fatty acids play a vital role in maintaining moisture in mucous membranes, including the eyes and mouth. If you frequently experience dry eyes or dry mouth, it may be worth checking your omega 7 levels.

2. Skin Issues

Omega 7s are known for their potential benefits to the skin. A shortage of these fatty acids may lead to dry and dull skin, as well as slow wound healing. If you notice any skin issues, it might be a sign of omega 7 deficiency.

3. Poor Wound Healing

Omega 7 fatty acids are involved in the healing process of wounds. If you find that your wounds are slow to heal or are not healing properly, it could be an indication of a shortage of omega 7s in your body.

4. Cardiovascular Issues

Omega 7s have been linked to maintaining heart health by promoting healthy cholesterol levels and reducing inflammation. If you have cardiovascular issues, it may be worth considering your omega 7 intake.

5. Weight Management Challenges

While further research is needed, some studies suggest that omega 7 fatty acids may play a role in weight management.

If you find it challenging to maintain a healthy weight despite a balanced diet and regular exercise, it may be worth exploring your omega 7 levels.

In Conclusion

Omega 7 fatty acids are essential for various aspects of our health, from cardiovascular well-being to skin health. While deficiencies are rare, ensuring an adequate intake of omega 7s can be beneficial for overall health.

Including sources like sea buckthorn oil, macadamia nuts, fish oil, avocado oil, and seaweed in your diet can help increase your omega 7 fatty acid intake.

If you notice signs of deficiency, such as dry eyes, skin problems, poor wound healing, cardiovascular issues, or weight management challenges, it is advisable to consult a healthcare professional to evaluate your omega 7 levels and determine appropriate measures.