Consume salmon once a week (on Mondays, using the 'salMONDAY' concept) in the form of a roughly 170 g (6 oz) fillet to help meet weekly requirements for omega-3 fatty acids (EPA and DHA) essential for vitality.

noli's read

This advice is particularly robust and scientifically validated. According to the American Heart Association (AHA), it is recommended to consume fatty fish to aim for an average intake of 250 to 500 mg of EPA/DHA per day, or approximately 1,750 to 3,500 mg per week (expert opinion and national recommendations). A single 170 g serving of cooked salmon provides between 1.7 g (wild) and 4.5 g (farmed) of EPA/DHA according to USDA data, which actually covers the entirety of these weekly requirements in a single meal. The idea of associating this habit with Monday ('salMONDAY') proves to be an excellent behavioral simplification technique for anchoring a sustainable wellness ritual. Although some institutions like the British NHS ideally advise spreading this intake over two portions of fish per week for steady absorption, this weekly recipe already represents a first-rate intake. The promise to meet one's omega-3 needs through this ritual is therefore perfectly accurate and without any exaggeration.

the sources

1. 1Khan SU, Lone AN, Khan MS, et al. 2021
2. 2Manson JE et al. 2019
3. 3Bhatt DL et al. 2019
4. 4NIH Office of Dietary Supplements 2026
5. 5Liao Y, Xie B, Zhang H, et al. 2019