Macadamia nuts are the outlier. Mostly monounsaturated fat, low PUFA, stable, and about as close to an animal fat profile as a plant gets. Pecans run higher in PUFA than macadamias but better than walnuts. Neither carries the omega-3 mythology. If you're eating nuts, macadamias are the least problematic choice on the shelf.
Your skin produces less Omega-7 every year after 25.
Omega-7 (palmitoleic acid) is linked to a stronger skin barrier, skin elasticity and natural collagen production.
It’s rare in food. The best 2 sources are macadamia oil and sea buckthorn berries.
NUTS AND SEEDS ARE NATURE'S MULTIVITAMIN:
1. Almonds → are good for bones
2. Walnuts → are good for brain health
3. Cashews → are good for immunity
4. Pistachios → are good for heart health
5. Brazil Nuts → are good for thyroid function
6. Peanuts → are good for muscle repair
7. Pecans → are good for antioxidant support
8. Hazelnuts → are good for skin health
9. Macadamia Nuts → are good for cholesterol balance
10. Pine Nuts → are good for energy levels
11. Chestnuts → are good for digestion
12. Pili Nuts → are good for eye health
13. Pumpkin Seeds → are good for sleep quality
14. Sunflower Seeds → are good for mood regulation
15. Chia Seeds → are good for gut health
16. Flax Seeds → are good for hormone balance
17. Sesame Seeds → are good for hair strength
18. Hemp Seeds → are good for joint health
19. Black Walnuts → are good for inflammation
20. Tiger Nuts → are good for blood sugar control
21. Pistachio Shells, swap for Watermelon Seeds → are good for kidney function
22. Poppy Seeds → are good for bone density
23. Lotus Seeds → are good for stress relief
24. Coconut → is good for skin hydration
25. Almond Butter → is good for sustained energy
This study in Japan took three groups of healthy women and fed each a different type of fat (butter, coconut and macadamia nuts). One group lost weight and lowered BMI…
If you're chronically inflamed, look at the fats you're eating.
Seed oils flood your body with omega-6 linoleic acid. Your cells turn that into arachidonic acid. Arachidonic acid drives inflammation.
I have seen thousands of people remove seed oils and watch their CRP drop, their joint pain improve, their skin clear up, and their energy come back.
Your mitochondria do not run well on rancid polyunsaturated fats. They run on stable fats: grass-fed butter, ghee, MCT oil, and small amounts of extra virgin olive oil.
Stop waiting for permission. Eliminate seed oils for 30 days. Test your inflammatory markers before and after. Track how you feel. Then decide what the data means for your body.
Cook dinner at home tomorrow night.
Restaurant meals use seed oils you cannot control. Home cooking means you choose the oil, the protein, and the quality.
One pan. Real food. 25 minutes. Your body knows the difference.