7 Best Natural Food Sources of Omega-7

best omega 7 food sources

Omega-7 is a group of fatty acids that come under the category of unsaturated fats. They’ve only recently been found to lower cholesterol, help the heart rate, keep you hydrated, and give you a more youthful appearance. Although you may already be familiar with the benefits of Omega-3, Omega-6, and Omega-9, you may not have known that Omega-7 gives you several health boosts and benefits too.

Omega-7 is not as prevalent as the other Omega fatty acids, but it gives as many advantages to our health as the other Omega acids, if not more! The main ingredient in Omega-7 that improves our health is the Palmitoleic Acid (not to be confused with Palmitic Acid which is a dangerous fat).

The best sources of this fatty acid include some cold-water fish (tuna, mackerel, sardines, etc.), some dairy products, and some macadamia nuts. Let’s examine some of these sources closely so that we can start incorporating them into our diet.

1. Pacific Herring

This little fish is a rich source of Omega-7. With its soft flesh and delicate flavor, you should have no trouble including it in your diet. Research has revealed that just 5 ounces of a herring portion in your diet can give over 300 calories.

2. Salted/Unsalted butter

Salted/Unsalted butter is one of the dairy products that contains Palmitoleic Acid, but this item should be taken in moderation because of how rich it is in fats. If you are prone to heart problems, you may want to stick to unsalted butter.

3. Japanese Eel Unagi

This Japanese eel is a great way to add Omega-7 to your diet because it can be prepared and savored in many ways. It can be grilled, steamed, barbequed or even consumed as sushi. Additionally, it is a good source of minerals and vitamins.

4. Lard

Lard is another good source of Palmitoleic acid, and the good news is that it is not your everyday saturated animal-fat. It is much healthier than butter too. Rendered from pig blubber, it is also considered healthy for your metabolism and cell functions too.

5. Avocado

This is one fruit that is loved by many health conscious people as an ingredient in salads, sandwiches, milkshakes and even beauty products. Avocados are rich in minerals, vitamins and of course, Omega 7. It’s widely available and easy to prepare so don’t omit it from your diet.

6. Macadamia Nuts

Macadamia Nuts are very rich in Omega -7, and it is available as an ingredient in a number of food items. They are slightly more fatty than some of the other nuts, but they make great additions to a regular cookie or pastry recipes. They are also processed and sold as Macadamia Oil supplements.

7. Sea Buckthorn Berries

Probably the most well-known and potent source of Omega-7, Sea buckthorn berries provide significant levels of Palmitoleic Acids. Similar to Macadamia Oils, these berries are also available as supplements that you can get at your local stores.

These are some of the most viable sources of Omega -7 which you can include in your dietary patterns. It’s not just Omega -7 that gives health advantages, our bodies generally require a healthy dose of fatty acids in the food we eat.

Besides natural food sources, there are also a number of Omega 7 health supplements that are worth considering. The one that we have reviewed is called Ultra Omega Burn. It is primarily a fat burner and contains pure Omega 7. Not only does Ultra Omega Burn helps with weight loss but it gives many health benefits of Omega 7 that we will be discussing below.

The Importance of Fatty Acids In Your Diet

Most of the essential fatty acids are usually synthesized from within the body. But there are vital fatty acids (like linoleic acids, alpha-linolenic acids, palmitoleic acids, etc.) which cannot be generated by the body. This means that we need to make sure our diet includes food items that contain these acids.

These fatty acids are not just restricted just to Omega -7 but also include Omega-3 and Omega-6, and they form vital nutrition for almost all bodily functions.

If our bodies have a deficiency of these essential fatty acids, it can lead to different disorders and symptoms that include liver or kidney failure, lower immunity, skin problems, etc.

Omega-6 nutrition is found in food items like seeds, nuts, grains, leafy vegetables, and vegetable oils. Most of our regular diet already includes these sources, so you don’t have to be very meticulous in trying to add new sources to your eating habits.

Omega-3, on the other hand, is not as readily available in our diets. They are mostly found in walnuts, flaxseeds, and oils derived from soybean, wheat germ, and canola. It may require more planning and intent to include these items in your regular food.

Importance Of Omega-7 In Your Diet

Now that we know what the best sources of Omega-7 are let’s see all the different ways in which this fatty acid can improve our health and prevent common health issues.

• It keeps LDL (Low-Density Lipoprotein) levels from rising beyond a healthy level. LDL gives benefits to the body at low levels but can be dangerous if allowed to grow. Omega-7 balances your LDL to keep it at a healthy level.

• It increases your body’s HDL (High-Density Lipoprotein). This can lower the risk of developing coronary heart diseases.

• If your Triglycerides become too high or low, it can lead to heart conditions and other complications. Omega-7 keeps your Triglyceride at healthy levels which can provide energy as well as regulates your body temperature.

• It will also help to maintain a healthy glucose level which will boost your metabolism. This can prevent cardiovascular diseases and diabetic tendencies.

• Omega-7 helps with the digestion process and gives you better appetite control. It’s a huge plus or health conscious or fitness freaks who like to check the volume of food they eat.


There is no doubt that Omega-7 provides essential nutrients as well as additional benefits to your health. Given how we have only recently found out about its benefits, most people are not aware of how important this fatty acid can be. But the benefits, sources, and importance of Omega-7 that have been discussed here should prepare you with not just the knowledge of how helpful they are, but also how to incorporate them into your diet.

Click here to add a comment

Leave a comment: