Omegas are the “good” fats that are key to health. There is the anti-inflammatory omega-3 that supports the heart, brain, and metabolism, omega-6 which provides the body with energy, and omega-9 which reduces bad cholesterol. Recently, however, interest is growing in another group of these fatty acids. Omega-7s, which have frequently been called the “beauty omegas,” act at the cellular level as they help to burn fat; support healthy and beautiful skin, hair, and nails; and contribute to our overall health. Here we’ll take a look at these omegas and why you should consider adding them to your supplement routine.
What are omega-7s?
Present in most tissues of our body (particularly in the fatty tissue in the liver and skin), omega-7s are monounsaturated fats such as palmitoleic acid, rumenic acid, and vaccenic acid. A number of recent studies have confirmed that, like omega-3 fatty acid, omega-7 provides a variety of health benefits. Of the different omega-7s, palmitoleic acid, which contains beta-carotene and promotes skin hydration, is especially beneficial.
Why are omega-7s important?
The list of health benefits of omega-7 fatty acids includes:
- Boost collagen production, supporting the health of the skin, nails, and hair as they also moisturize the skin
- Keep mucous membranes hydrated, including those of the gastrointestinal tract, the female reproductive system, and the mouth
- Help to hydrate the eyes and combat dry eye syndrome
- Reduce levels of bad LDL cholesterol and increase levels of good HDL cholesterol
- Support the cardiovascular system
- Benefit the brain and cognitive functions
- Aid gastrointestinal health
- Support a healthy metabolism
- Help to burn fat and regulate blood sugar
- Possess anti-inflammatory properties and can combat chronic inflammation in older people
Where can I find omega-7s?
Foods that contain omega-7 fatty acids, in modest quantities, include certain fish such as salmon, herring, and sardines (which are also rich in omega-3). Other foods high in omega-7s are avocados, dairy products, some nuts including macadamia nuts, and some oils, like macadamia nut oil. The richest source of palmitoleic acid is sea buckthorn oil, which is made from the pulp and seeds of the orange-colored fruit of the sea buckthorn, a shrub that grows in many parts of Asia and Europe. It has long been used in Ayurvedic and traditional Chinese medicine. The sea buckthorn is a superfood, rich in antioxidants such as beta-carotene, vitamin C, and minerals, and it also contains omega-3, -6, and -9 fatty acids. It is also widely used in cosmetics and for facial treatments, as a moisturizer, in nail polishes, and to create masks and compresses for the hair and scalp.
How to ensure you get an adequate amount of omega-7:
If you don’t regularly gorge on fatty fish, avocados, and macadamia nuts, the best way to ensure an adequate daily intake of omega-7 is by incorporating sea buckthorn oil into your diet. It can be taken orally (one teaspoon before meals) or used raw as a dressing for salads and other dishes. We suggest choosing organic and cold-pressed oil when possible. Another easy way to add sea buckthorn oil to your diet is via capsules, either of sea buckthorn oil or in the form of a powder supplement. Loose sea buckthorn powder, which can be added to smoothies and shakes, is also available but it can be more difficult to find.
What is the recommended daily dosage of sea buckthorn oil?
An ideal daily dose of omega-7 has not yet been established, and supplements offer them in concentrations ranging from 350 to 1,000 milligrams. A study conducted by the Cleveland Clinic and the Xyrion Medical Institute, as reported in the journal Clean Eating, suggested, however, that even lower doses of omega-7, at 210 milligrams per day, can provide anti-inflammatory and other health benefits.