Omega 7 might not be as famous as its cousins omega 3, 6, or even 9, but this underrated fatty acid deserves its own spotlight! Known for its anti-inflammatory properties and skin-boosting benefits, omega 7 is a true gem in the world of healthy fats. So, what foods contain omega 7, and how can you work them into your diet?
In this article, I'll break down the top sources of omega 7, how much of it they contain, and some creative pairings to help you get the most out of this nutrient.
What Is Omega 7 and Why Should You Care?
Omega 7, or palmitoleic acid, is a monounsaturated fatty acid known for supporting skin, heart, and metabolic health. Unlike omega 3 or 6, omega 7 is not an “essential” fatty acid, which means your body can produce it in small amounts. However, adding omega-7-rich foods to your diet can boost your intake, providing extra benefits, especially as we age.
Key Benefits of Omega 7
Supports Heart Health: Omega 7 helps lower “bad” LDL cholesterol and raises “good” HDL cholesterol, making it beneficial for cardiovascular health.
Boosts Skin Health: Its moisturizing properties make it great for maintaining skin hydration, reducing wrinkles, and supporting overall skin vitality.
Aids Metabolism: Omega 7 has been shown to reduce insulin resistance and inflammation, both of which are linked to metabolic disorders.
Now that we know why it’s so amazing, let’s dive into what foods contain omega 7 and how to incorporate them into your meals.
What Foods Contain Omega 7?
Here’s a list of foods that contain omega 7, complete with their omega 7 content and some pairing suggestions to make sure you’re getting the most out of every bite.
Food | Omega 7 Content | Suggested Pairing |
Sea Buckthorn Oil | Up to 40% omega 7 | Mix with vitamin E oil for skin benefits |
Macadamia Nuts | 17-20% omega 7 per 100g | Pair with dark chocolate for antioxidants |
Avocados | Small amounts | Add a dash of lemon for better absorption |
Anchovies | Trace amounts in oily fish | Pair with greens to enhance nutrients |
Salmon (Wild) | Trace amounts | Combine with omega 3-rich foods |
Olive Oil | Minimal but present | Use in salads with omega-3 seeds |
Dairy (Grass-Fed) | Minimal | Add with berries for added vitamins |
Top Omega-7 Rich Foods Explained
1. Sea Buckthorn Oil
Sea buckthorn oil is the ultimate source of omega 7, containing up to 40% omega 7 by composition. Known as a “superfood” in the skincare world, it’s loaded with skin-nourishing fatty acids, antioxidants, and even a hefty dose of vitamin C. You can drizzle sea buckthorn oil on salads, add it to smoothies, or even mix a few drops into your skincare routine for a natural glow.
Biohacker Tip: Pair sea buckthorn oil with vitamin E, either in food or a supplement, to maximize its skin benefits, as vitamin E can help protect the oils from oxidation.
2. Macadamia Nuts
Macadamia nuts aren’t just a delicious snack; they’re a great source of omega 7, packing 17-20% per 100 grams. They also contain other beneficial fats, fiber, and vitamins like B1 and magnesium, which are great for heart and brain health.
Biohacker Tip: Pair macadamia nuts with dark chocolate to boost antioxidant intake. Dark chocolate’s flavonoids and macadamia’s healthy fats make for a powerful snack combo that’s delicious and heart-healthy.
3. Avocados
While avocados aren’t a primary source of omega 7, they do contain trace amounts of this beneficial fat. They’re packed with other healthy fats, fiber, and essential nutrients, making them a nutritional powerhouse worth adding to any diet.
Biohacker Tip: Add a squeeze of lemon or lime juice when eating avocados. The vitamin C in citrus helps with the absorption of nutrients and offers additional antioxidant support.
4. Anchovies
Anchovies and other oily fish contain small amounts of omega 7, but they’re more famous for their omega 3 content. Still, including fish like anchovies in your diet offers heart health benefits due to their balanced profile of beneficial fats.
Biohacker Tip: Add anchovies to a green salad. The healthy fats help absorb the fat-soluble vitamins in leafy greens, enhancing nutrient intake from your meal.
5. Wild-Caught Salmon
Salmon is another omega 3 powerhouse with trace amounts of omega 7, making it a fantastic choice for anyone looking to support brain and heart health. Wild-caught varieties generally have higher nutrient profiles than farmed salmon.
Biohacker Tip: Serve salmon with foods rich in omega 3, such as chia seeds or walnuts, to increase your intake of essential fatty acids for a brain-boosting meal.
6. Olive Oil
While olive oil is not particularly rich in omega 7, it does contain some trace amounts. Olive oil is also full of healthy monounsaturated fats and antioxidants, which makes it a staple in a heart-healthy diet.
Biohacker Tip: Use olive oil as a base in a salad topped with omega-3-rich seeds (like flax or chia). This combo is excellent for a balanced, healthy fat profile that benefits heart health and inflammation.
7. Grass-Fed Dairy
Grass-fed dairy can have minimal amounts of omega 7, though it’s not the most reliable source. However, it’s packed with other beneficial fats and nutrients like CLA (conjugated linoleic acid), which has additional health benefits.
Biohacker Tip: Pair grass-fed yogurt with antioxidant-rich berries for a gut-friendly, antioxidant-boosted snack that combines beneficial fats and nutrients in one go.
How to Boost Omega 7 Absorption and Benefits
While what foods contain omega 7 is essential to know, it’s also helpful to understand how to optimize its benefits. Here are some hacks for getting the most out of your omega 7 sources:
Pair with Fat-Soluble Vitamins: Vitamins A, D, E, and K are fat-soluble, which means they’re best absorbed with fat. Pairing omega-7-rich foods with these vitamins, found in foods like eggs, dairy, and leafy greens, can enhance nutrient absorption.
Add Fiber-Rich Foods: Omega 7 is beneficial for gut health, and pairing it with fiber-rich foods like berries or oats can further support digestion and maintain healthy cholesterol levels.
Use Low-Heat Cooking: Omega 7 fatty acids are stable, but high heat can reduce their effectiveness. Try using omega-7-rich oils in salad dressings or low-heat cooking for optimal benefits.
The Bottom Line: Is Omega 7 Worth Adding to Your Diet?
So, what foods contain omega 7, and is it worth including in your diet? Absolutely! While it may not be as essential as omega 3, omega 7 offers unique benefits for skin, heart, and metabolic health. Incorporating omega-7-rich foods, like sea buckthorn oil, macadamia nuts, and a few avocados here and there, can give you a well-rounded mix of healthy fats that benefit your body from the inside out.
Whether you’re aiming for better skin, improved heart health, or just adding some variety to your diet, omega 7 is a fantastic addition to any health-conscious lifestyle. So go ahead, add a sprinkle of sea buckthorn oil to that salad or snack on a handful of macadamia nuts, and let the omega 7 magic begin!
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