Eat salmon every Monday to cover your weekly requirements for essential EPA and DHA fatty acids.

noli's read

Consuming salmon once a week is an excellent strategy for establishing a solid foundation in omega-3s (EPA and DHA). According to recommendations from the American Heart Association (AHA) and ANSES (expert opinions based on cohort data), the ideal intake for our general well-being is between 250 and 500 mg of EPA/DHA per day, or approximately 1750 to 3500 mg per week. A 170 g salmon fillet provides between 1.5 and 2 grams of these high-quality fatty acids, which covers the lower end of this weekly range in a single meal. Furthermore, a meta-analysis of observational studies published in the American Journal of Clinical Nutrition consistently associates one serving of fatty fish per week with better cerebral and cardiovascular vitality. The idea of making this dish a ritual every Monday is therefore scientifically validated as a simple way to optimize nutrition, even if adding small plant-based sources of omega-3s throughout the rest of the week remains an excellent bonus.

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