Omega-7 is a type of fatty acid that’s found in a few different foods. While it’s not as well-known as some other fatty acids, omega-7 is thought to offer a number of health benefits. Those benefits include reducing inflammation, helping to prevent heart disease, and aiding in weight loss. Here are 10 Foods That are Rich in Omega-7.
1. Macadamia Nuts
Macadamia nuts are a type of tree nut that’s native to Australia. They’re known for their rich, creamy taste and their high fat content. Macadamia nuts are an excellent source of omega-7. In fact, they contain more omega-7 than any other food.(1)
[ Recommended: Top 10 Foods Rich In Omega 3 Fatty Acids ]
2. Sea Buckthorn
Sea buckthorn is a type of berry that grows on bushes in cold, mountainous regions. The berries are orange or red and have a tart taste. They’re often used in juices, jams, and cosmetics. Sea buckthorn is an excellent source of omega-7.(2)
[ Recommended: 10 Best Foods With Omega-9 Fatty Acids ]
3. Avocados
Avocados are a type of fruit that’s native to Central America. They’re green and pear-shaped with a creamy texture. Avocados are a good source of omega-7. In addition to omega-7, they’re also a good source of fiber and vitamins C, E, and K.(3)
[ Recommended: Top 10 Foods High in Flavonoids ]
4. Salmon
Salmon is a type of fish that’s found in cold, freshwater lakes and rivers. It’s pink or orange in color and has a mild, oily taste. Salmon is an excellent source of omega-7. It’s also a good source of protein and vitamins B6 and B12.(4)
[ Recommended: Top 10 Foods High in Vitamin K ]
5. Olive Oil
Olive oil is a type of vegetable oil that’s made from olives. It’s greenish-yellow in color and has a fruity, slightly bitter taste. Olive oil is a good source of omega-7. In addition to omega-7, it’s also a good source of monounsaturated fats, which are thought to be beneficial for heart health.(5)
[ Recommended: Top 10 Foods High in Glutamine ]
6. Walnuts
Walnuts are a type of nut that’s native to Eurasia. They’re oval-shaped and have a hard, brown shell. Walnuts are a good source of omega-7. In addition to omega-7, they’re also a good source of magnesium, phosphorus, and copper.(6)
[ Recommended: Top 10 Foods High in Soluble Fiber ]
7. Brussels Sprouts
Brussels sprouts are a type of vegetable that’s related to cabbage and kale. They’re small, green, and have a slightly bitter taste. Brussels sprouts are a good source of omega-7. In addition to omega-7, they’re also a good source of fiber and vitamins C and K.(7)
8. Egg Yolks
Egg yolks are the yellow part of eggs that contain all of the egg’s fat and cholesterol. They’re a good source of omega-7. In addition to omega-7, they’re also a good source of protein and vitamins A, D, and E.(8)
9. Flaxseeds
Flaxseeds are a type of seed that’s native to the Middle East. They’re small and brown with a nutty taste. Flaxseeds are a good source of omega-7. In addition to omega-7, they’re also a good source of fiber and magnesium.(9)
10. Sesame Seeds
Sesame seeds are a type of seed that’s native to Asia. They’re small, brown, and have a nutty taste. Sesame seeds are a good source of omega-7. In addition to omega-7, they’re also a good source of calcium and iron.(10)
While omega-7 is found in a few different foods, it’s important to note that the body can’t produce it on its own. As such, it’s important to get omega-7 from dietary sources. The best way to do this is by eating a variety of Omega-7 rich foods.
Scientific Evidence:
- Macadamia Oil Supplementation Attenuates Inflammation and Adipocyte Hypertrophy in Obese Mice- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4190113/
- Abundance of active ingredients in sea-buckthorn oil- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5438513/
- Hass Avocado Composition and Potential Health Effects- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3664913/
- Omega-7 Mixed Fatty Acid Supplementation Fails to Reduce Serum Inflammatory Biomarkers: A Placebo-Controlled, Double-Blind Randomized Crossover Trial- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8398705/
- Olive Oil: Nutritional Applications, Beneficial Health Aspects and its Prospective Application in Poultry Production- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8424077/
- Walnut Consumption Induces Tissue-Specific Omega-6/Omega-3 Decrease in High-Fructose-Fed Wistar Rats- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7643199/
- Omega-3 Versus Omega-6 Polyunsaturated Fatty Acids in the Prevention and Treatment of Inflammatory Skin Diseases- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7037798/
- The Egg Yolk Content in ω-3 and Conjugated Fatty Acids Can Be Sustainably Increased upon Long-Term Feeding of Laying Hens with a Diet Containing Flaxseeds and Pomegranate Seed Oil- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8160806/
- Flaxseed—a potential functional food source- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4375225/
- Sesame (Sesamum indicum L.): A Comprehensive Review of Nutritional Value, Phytochemical Composition, Health Benefits, Development of Food, and Industrial Applications- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9573514/
Recommended Topics:
- How Much Time It Takes To Digest Eggs
- 10 Healthy Foods to Gain Weight Fast
- 10 Best Foods For An Upset Stomach
- 10 Best Foods for IBS Symptoms
- 10 Omega-6 Foods to Include in Your Diet
