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Omega-7 Fatty Acids: The Unsung Heroes of Nutrition

When we talk about omega fatty acids, it's typically omega-3 and omega-6 that dominate the conversation. However, let’s not overlook omega-7, a lesser-known but powerful ally in the realm of nutritional science. This fatty acid is gaining recognition for its remarkable contributions to overall health, particularly in enhancing heart health, combatting inflammation, and improving insulin sensitivity. 

Omega-7s stand apart from their omega-3 and omega-6 counterparts in two significant ways. Firstly, they are classified as monounsaturated fats, akin to omega-9s, while omega-3s and omega-6s are polyunsaturated. There’s no need for comparison; both categories are essential for health, and integrating both types into your diet—via food, supplements, or a strategic combination—is crucial for optimal wellness. 

For those inclined toward the science, the "omega" designation denotes the position of the first double bond in the fatty acid chain, providing a clear identification of its type. Essentially, omega-7 means that first bond is seven carbons away. 

Secondly, omega-7s, similar to omega-9s, are classified as "non-essential" fatty acids. This terminology does not imply that they are dispensable; rather, it indicates your body synthesises them. Nevertheless, the body may not produce sufficient levels of omega-7 to tap into its full health potential, which highlights the importance of boosting your intake through dietary sources or supplementation. 

There are approximately eight omega-7 fatty acids, two of which can be sourced from dairy—vaccenic and rumenic acids—along with plant-derived paullinic acid. However, palmitoleic acid has surged in popularity lately, particularly due to the well-publicised health benefits of the sea buckthorn plant. Remember, sea buckthorn and buckthorn are fundamentally different entities, so choose wisely! 

Where to Source Omega-7 Fatty Acids

You can acquire omega-7 benefits from both food and supplements, with an emphasis on food first. Supplements are intended to complement a robust diet rather than serve as a primary nutritional source. 

Let’s highlight some powerhouse foods: fatty fish like salmon and anchovies not only provide omega-3 EPA and DHA but also omega-7. Other excellent sources include macadamia nuts, macadamia and olive oils, and avocados, all rich in palmitoleic acid. While avocados may not be the most abundant source, their flavour is undeniable. 

Sea buckthorn stands out as an exceptional source of omega-7, though you may not find it readily available in your local grocery store. This extraordinary shrub, known as Hippophae, translates to "shiny horse" in Greek, derived from ancient Greeks’ observations of its oil enhancing their horses’ coats. Palmitoleic acid is primarily concentrated in the soft part of the berry; the seeds contain lower amounts, so focusing on the pulp and peel is essential for maximising intake. 

For those seeking the convenience of supplementation, many fish oil products can provide omega-7. Additionally, health food stores offer a growing selection of buckthorn oils or powders, which can be derived from the plant's seeds and berries. Always be cautious of exaggerated health claims; supplements are not miracle solutions.

The Advantages of Omega-7

Monounsaturated fats are known to reduce the risk of heart disease, lower inflammation, and improve blood sugar control, among other benefits. 

A notable study involving 162 participants showcased that a high-monounsaturated fatty acid diet lowered LDL (the "bad") cholesterol by 5%, while a high-saturated fat diet increased it by 4%. While the body of research surrounding omega-7s may not measure up to that of omega-3s like EPA and DHA—whose benefits are well established—emerging studies indicate promising effects on heart health, inflammation, and diabetes management. 

For instance, a placebo-controlled trial demonstrated that a palmitoleic acid-rich supplement from anchovy oil significantly reduced triglycerides and LDL cholesterol while increasing HDL cholesterol and lowering CRP levels, a marker of inflammation. According to findings from the Cleveland Clinic, a daily intake of 210 milligrams of omega-7 resulted in a staggering 44% reduction in CRP levels. 

Harvard University research has also revealed notable associations: higher omega-7 levels correlate with lower triglycerides, reduced inflammation, lower body mass index, and smaller waist circumference. One study even indicated that individuals with the highest circulating omega-7 levels had a 60% lower incidence of diabetes compared to those with the least. 

Although research on sea buckthorn is still evolving, its historical usage for medicinal purposes certainly warrants attention. 

Embrace omega-7 fatty acids with confidence, and consider their role in enhancing your health and well-being.

Source: OmegaQuant