Such nutrients as omega are widely discussed, but only some of their varieties are well known. You've probably heard about omega-3, which is most commonly found in salmon, as well as some types of healthy superfoods. At the same time, you may not know at all how exactly omega-3 works. Now two more omega acids have come out of the shadows - omega-7 and omega-9.
What is Omega-7 and where is it contained?
Omega-7 fatty acids have become known for their ability to reduce the risk of heart disease, type 2 diabetes, and other diseases associated with obesity. When talking about omega-7, people usually mean palmitoleic acid, so we will pay special attention to it.
Like other omega acid nutrients, palmitoleic acid is unsaturated fat. These fats strengthen heart health, mainly due to their positive effect on cholesterol levels. Unsaturated fats are found mainly in vegetable products, such as nuts, seeds, and vegetable oils.
At the same time, saturated fats are usually considered "unhealthy" because they contribute to raising cholesterol levels, causing internal inflammation and increasing the risk of heart disease. However, such a negative effect occurs only in cases when the balance of unsaturated and saturated fats is seriously disturbed towards the latter.
Essential fatty acids are fats that our body is not able to produce on its own, so it needs to get such nutrients from external sources. At the same time, palmitoleic acid is not an essential fatty acid; our body can produce it independently using other nutrients.
For this reason, compared to other omega acids, this nutrient is contained in our usual diet in much smaller amounts. The most notable sources of palmitoleic acid are fish, sea buckthorn oil, and macadamia nut oil.
What is Omega-9 and where is it contained?
Omega-9 helps prevent heart attacks, regulates cholesterol levels in the blood, participates in carbohydrate metabolism, maintains normal blood sugar levels.
If there are not enough Omega-9 fatty acids in the human body, then a person begins to feel weak, and quickly gets tired even under normal physical activity. The digestive process is disrupted, the hair and skin begin to dry, and the nails begin to peel and break, the mucous membranes in the mouth and the eyes dry up.
There may also be exacerbations of existing cardiovascular diseases, increased blood pressure, joint pain. Memory impairment, absent-mindedness, and depression are also possible.
Omega-9 can be found in rapeseed, linseed, and olive oil, so cooking with these oils and using them in salad dressings will ensure a good balance of omega-9 in the body.
The main difference between Omega-7 and Omega-9 is that they belong to different groups of fatty acids. Omega-9 is a representative of monounsaturated acids, and Omega-7 refers to unsaturated fatty acids.
In addition, these omega acids are found in various products:
- The main component of Omega-7 is palmitoleic acid. Omega-7 can be found in fish, sea buckthorn berry oil, or macadamia nuts.
- Omega-9 is found in olive oil, nuts, seeds and avocados, and can also be produced in the body. Its deficiency is relatively rare.
The difference between Omega-9 and Omega-7 also lies in their chemical structure and the effects they have on the human body.
How to properly consume Omega 7 and Omega 9?
The best way to maintain the right balance of Omega-7 and Omega9 intake is, first of all, to adhere to a general healthy diet that includes either fish or a small amount of additional vegetable oil per day, specifically sea buckthorn that contains not only high dose of Omega 7, but combination of all 4 omegas – 3-6-7 and 9!.
Regular cooking with olive oil and consumption of vegetable oils with omega acids and leafy greens will also help the body maintain the right level of omega. In addition to this advice, we have prepared a table that will serve as a brief reference guide about what each omega does in our body and where it can be found.
However, as with any health problem, we always recommend that you first seek the advice of a doctor to determine the norm and form of omega intake or if you plan to make any radical changes to your diet.
*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.
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