Palmitoleic (pal-mee-to-lay-ick) acid is a monounsaturated fat and among eight others that are part of the omega-7 fatty acid group.
This particular group is distinguished by the presence of a double bond (or the absence of a hydrogen atom, leading to the designation “mono” unsaturated) at the seventh carbon atom of the fatty acid chain [*][*]. [*][*] [*]
However, in contrast to the omega-6 and omega-3 fats that can be found in seeds, nuts, eggs, and fish, omega-7 fats are not considered essential fatty acids because your body is capable of producing them on its own.
Palmitoleic acid, just like other fatty acids (like caprylic acid, which can be found in MCT oil), is primarily composed of carbon and hydrogen atoms.
Palmitoleic acid contains 16 carbon molecules, whereas caprylic acid only contains 10 carbon molecules (and lauric acid, which is represented in the figure below, has 12). Long-chain triglycerides are produced when long-chain fatty acids combine with glycerol in the right proportions (LCTs, not MCTs). These numbers will be helpful in:
An MCT is produced when three identical fatty acids, all of which are lauric acid (C12), bind with glycerol to form the compound. But if all three of the fatty acids were long-chain, like palmitoleic acid, then they would combine to form a triglyceride that was long-chain.
The two omega-7s that are found most frequently are palmitoleic acid and vaccenic acid. But palmitoleic has many other benefits that are one of a kind, as shown in the following list
a long-chain triglyceride is produced when palmitoleic acid (C16) combines with glycerol to form a long-chain triglyceride. palmitoleic acid is a long-chain fatty acid [
The Numerous Advantages of Palmitoleic Acid
The body is capable of producing palmitoleic acid on its own. This omega-7 fatty acid can be found in the tissues of your body as well as in your liver.
However, studies have shown that there are advantages to including palmitoleic acid in one’s diet. The following is a list of the advantages of palmitoleic acid:
1. There is Some Evidence That Palmitoleic Acid Helps Maintain Heart Health
The process of cholesterol accumulating to the point where it can form plaque and obstruct blood flow is referred to as atherosclerosis. Studies have shown that palmitoleic acid can reduce the swelling of blood vessels, which in turn lowers the risk of the subject developing high blood pressure and atherosclerosis . [Citation needed]
In addition, research conducted by scientists has shown that palmitoleic acid may help to strengthen your immune system, which not only reduces swelling and inflammation but also protects the health of your heart
2. The support provided by palmitoleic acid for insulin sensitivity
Insulin resistance is a condition that occurs when the cells in your body stop responding to insulin, which is a hormone that regulates the levels of blood sugar by facilitating the utilisation of glucose.
According to the findings of some studies , palmitoleic acid may provide some degree of protection against insulin resistance.
Several studies have found that omega-7 fatty acids may increase the rate at which glucose is metabolised. This finding lends credence to the hypothesis that individuals who are at a greater risk of metabolic syndrome, pre-diabetes, or diabetes may benefit from increasing their intake of omega-7 fatty acids through their diet.
3. Palmitoleic Acid Improves Satiety
It’s possible that taking palmitoleic acid in supplement form or eating foods containing it could make you feel fuller for a longer period of time.
According to the findings of a study, palmitoleic acid caused rats to consume less food and stimulated the release of hormones associated with satiety . In addition, research has shown that omega-7 fatty acids may reduce total blood lipids, as well as the size of fat cells, and increase the amount of fat that is burned.
According to the findings of another piece of research, palmitoleic acid restored insulin sensitivity in individuals who were at risk of developing type 2 diabetes.
4. It’s Possible That Palmitoleic Acid Will Help Maintain Skin Health
There is some evidence that palmitoleic acid is beneficial to the health of the skin, nails, and hair.
The sun, pollution, and chemicals can all cause your skin cells to become oxidised, which can hasten the ageing process and make your skin look older than it really is.
Because they promote the growth of new skin cells, omega-7 fatty acids offer protection against the oxidative damage caused by free radicals. Additionally, some studies have shown that palmitoleic acid may increase the synthesis of elastin and collagen, which are proteins that keep your skin young and strong and reduce the appearance of wrinkles as well as their onset [Citation needed]
5. Palmitoleic acid has the potential to reduce swelling and inflammation.
People who suffer from ulcerative colitis, a type of inflammatory bowel disease [*], might experience a reduction in inflammation if they consume omega-7 fatty acids. According to the findings of some studies, they may also help to reduce inflammation and the discomfort caused by dry eyes
Inflammation of the internal organs can be brought on by excessive consumption of alcohol or obesity, which can then lead to fatty liver disease. In people who have fatty liver disease, palmitoleic acid has been shown to be effective in reducing the levels of inflammatory cytokines and increasing insulin sensitivity . [Citation needed] [Reference needed]
Cytokines are a major contributor to fatty liver disease, which can also cause inflammation and insulin resistance
6. Palmitoleic acid helps keep cholesterol levels in the normal range.
Omega-7 fats may also help increase levels of good HDL (high-density lipoprotein) cholesterol and decrease levels of bad LDL (low-density lipoprotein) cholesterol by balancing levels of C-reactive protein, which is an inflammatory marker of heart disease [*]. [C-reactive protein] is a protein that is produced in the body when there is an inflammatory response.
A buildup of fat in your arteries is caused by having high levels of “bad” LDL cholesterol (i.e., atherosclerosis). This condition can start to block the arteries, which raises the risk of you having a heart attack or a stroke as a result.
On the other hand, having a high level of HDL cholesterol may protect against these conditions, which is beneficial for both palmitoleic acid and the health of the cardiovascular system.
Foods That Contain Palmitoleic Acid as an Ingredient
When it comes to fatty acids, palmitoleic acid is relatively uncommon due to the fact that there are only a few dietary sources that are known to contain a significant amount of it.
The following is a list of some of the origins of omega 7 fatty acids:
1. Macadamia Nuts and Oil
Macadamia nuts, in addition to having a delectable flavour, are also a good source of omega-7 fatty acids. They bring together:
20% palmitoleic acid
60% oleic acid
Eighty percent of monounsaturated fatty acids
Macadamia nuts might be good for your health due to the amount of fat they contain, as well as the vitamins, minerals, and other nutrients that can be found in both the nut itself and the oils that are extracted from it.
Macadamia nuts are unique among foods in that they are one of only a handful of foods that contain palmitoleic acid. This makes them an even more desirable nut.
When compared side by side, monounsaturated fatty acids (MUFAs) and polyunsaturated fatty acids (PUFAs) are regarded as being superior
Compared to PUFAs, MUFAs have a higher degree of stability. They are better suited for heating and cooking because, in comparison to PUFAs, they are less likely to oxidise. When you are cooking, you need to ensure that you use the appropriate oil.
2. Oil extracted from Sea Buckthorn
Tocopherols and palmitoleic acid can be found in abundance in sea buckthorn berries. Tocopherols are a type of vitamin E that can reduce swelling and protect cells from being damaged by the sun. [*][*]
Sea buckthorn oil, which is extracted from the plant’s seeds and fruits, has been shown to boost circulation and defend against allergens and infections
Oil extracted from sea buckthorn berries is rich in all three of these nutrients: palmitoleic acid, vitamins A and C.
3. Avocado Oil
Palmitoleic acid is one of the many types of fatty acids that can be found in avocado oil, which also includes other saturated fats, polyunsaturated fats, and monounsaturated fats.
Because the oil has a high smoke point (520 degrees Fahrenheit), it is able to withstand temperatures that are higher than those of other oils (thereby resisting becoming a trans fat).
It’s interesting to note that avocado oil has a higher smoke point than sunflower oil (440 degrees Fahrenheit) and extra-virgin olive oil (320 degrees Fahrenheit).
4. The Oil of Olives
Olive oil has trace amounts of omega-7 fats within its composition.
However, even foods that only contain trace amounts of this fat should be taken into consideration. The body changes palmitic acid into palmitoleic acid, so the oil contains both healthy polyunsaturated fats and monounsaturated fats, as well as 20% palmitic acid.
Palmitoleic acid is a type of omega-7 fatty acid that may provide some health benefits that are not widely known.
Macadamia oil and nuts, olive oil, sea buckthorn oil or berries are all good sources of omega-7 fatty acids. Other sources include olive oil. Check out FBOMB’s selection of premium oils, on the other hand, if you’re looking for a hassle-free way to get your hands on palmitoleic acid.