Omega-7 Food Sources

There is no doubt that you will have heard of omega-3 fatty acids. People have sworn by omega-3 for years and we have discussed this awesome fatty acid in great detail before (have a read here). But today we are talking about omega-3’s younger cousin, Omega-7. The younger cousin Omega-7 (also known as palmitoleic acid) is the new kid on the block, and it’s about to become one of the most popular kids in town.

While omega-7 is new to the scene, the benefits of this fatty acid are wide-ranging and well recognised. Health professionals everywhere are talking to anyone who will listen about why omega-7 should make a regular appearance in their weekly health-care routine. We have so many great things to say about the benefits of omega-7 and if you haven’t already had a read we urge you to have a look at our other article here.

So we know omega-7 is great, but how can we get it into our diet?

When it comes to getting palmitoleic acid into your diet there are a number of different options available. We are going to start by having a look at natural food sources high in omega-7, many of which are easy to incorporate into your daily diet.

Palmitoleic Acid Food Sources

The richest source of this incredible Omega-7 fatty acid is sea buckthorn (Hippophae), with this being the highest known potency of palmitoleic acid of any natural source. Now I know you’re probably wondering where on earth am I going to get sea buckthorn from?

Well, unfortunately, it’s probably not something you are going to find fresh at your local supermarket as it is grown some 7,000km away in India. Don’t be discouraged however, as it can still be sourced in Australia as a supplement, and we will discuss this in more detail later in this article. Let’s, for now, focus on natural food source you can grab from the supermarket. Omega-7 is present (albeit in smaller quantities) in these other more common foods.

Omega-7 Natural Food Sources

Macadamia nuts

These nuts are amazing and grown right in our own backyard. Native to Australia, macadamia nuts are one of the highest sources of palmitoleic acid after sea buckthorn and while often expensive, there is no doubt they are easy to come by.

Cheddar cheese

Many people will steer clear of cheese when trying to be healthy. But what they don’t know is good quality cheddar cheese is actually loaded full of goodness. Packed with calcium, protein, vitamin d and yes you guessed it, Omega-7! So don’t be afraid to throw a piece of cheese on your sandwich.


While we, of course, recommend you eat the whole egg. The egg yolk specifically is actually full of palmitoleic acid. Think up some creative healthy recipes for your egg yolks and know that you can always freeze your egg whites and use them for an egg white omelette when you need a snack.


Who doesn’t love an avocado? Many people don’t know that avocados are actually a fruit. Although, unlike most fruits a typical avocado contains thirty grams of fat. It gets better, twenty of these fat grams are health-promoting monounsaturated fats (which include palmitoleic acid).

Omega-7 Oil Sources


Now I am not telling you to start eating butter by the spoonful! However, omega-7 can be found in quite reasonable quantities in the butter you, most likely, use every day. If palmitoleic acid is something you want in your diet, it can be as simple as using butter in your cooking as a preference to other cooking fats.

Olive oil

This would easily be one of the most popular oils for cooking in Australia. Rich in antioxidants, vitamin e and long thought to minimise cancer risk, olive oil has been a favourite in our homes for years. Among the plant oils, olive oil is the highest in palmitoleic acid and a great addition to any healthy diet.

What are My Other Options?

In an ideal world, we would have the time to ensure that our diet is regularly incorporating all of these different omega-7 natural food sources. However, with life being so busy, often we do not have the time to ensure we are incorporating all of these foods into our diet on a regular basis.

So you want the benefits of having palmitoleic acid in your diet, but don’t have the time to eat boxes of avocados each week? Well don’t stress, luckily for you, there are other options available.

Palmitoleic Acid Supplements

In the start of this article we talked about sea buckthorn, with this plant being the highest known natural source of palmitoleic acid. Although sea buckthorn is not available easily, there are supplements you can buy that make it possible to get high concentrations of omega-7 into your daily diet.

Benefits of Omega 7 Supplements

What is great about omega-7 supplements is that you will actually be getting a higher concentrations of omega-7 from a supplement than the natural food sources currently available. It goes without saying that a higher concentration of omega-7 intake should result in an increase in the positive health benefits associate with having omega-7 in your diet.

Where can I Buy Omega-7 capsules?

There are a number of omega-7 capsules currently available on the market. The following three are what we consider to be the best omega-7 supplements you should be looking out for.

Provinal Purified Omega-7 by Life Extension

These capsules are produced from highly refined anchovy and/or menhaden oil. This is done using a similar process to what is used when extracting omega-3 (commonly known as being extracted from fish oil).

Seabuckwonders omega-7 complete

The seabuckwonders capsules are actually produced from both the berry and seed oil of sea buckthorn. As a supplement, it is argued that supplements produced from sea buckthorn provide a superior source of omega-7 to those derived from fish or macadamias.

New Chapter Supercritical omega 7

The new chapter capsules incorporate palmitoleic acid sourced from a number of different food sources naturally occurring. It’s as if someone extracted all the omega-7 from the food sources we listed earlier in this article and put them all together into a capsule. Although not quite as high in omega-7 as some of the other capsules these are extremely popular because of their diverse herbal properties.

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