Hey, it’s Benji 👋 

I’ve heard it’s good for me.

But if I’m being honest… I have no idea why.

This week’s menu is all about Omega-3 fatty acids.

Enjoy! 🍴

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Starter 🥗 

The Good Fat

Over 6 billion people are deficient in it - which means YOU probably are too.

It’s a fat.

But don’t worry, it’s one of the good ones. 👍️

The kind that keeps your brain sharp, your joints happy, and your mood steady.

Omega-3 fatty acids are essential for your body to function at its best - and yet, most of us don’t get nearly enough.

So what are they exactly? 🤔

And do you really need them?

Let’s dive in. 🔍️

Main 🥙 

The Power of Omega-3s

What are omega-3 fatty acids?

Omega-3 fatty acids (omega-3s) are polyunsaturated (healthy) fats your body can’t make on its own.

They’re essential - which means you have to get them from food you consume. 🥗 

What do they do?

Omega-3 fatty acids support the proper functioning of all cells in your body. 🦠 

They are a vital part of your cell membranes, supporting intercellular communication and providing structural support.

Do we need them?

Yes!

Omega-3s support us in many body functions, such as helping reduce inflammation, lowering triglyceride levels, easing joint pain, and lowering the risks of many diseases.

There are three main types of omega-3 fatty acids:

• Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), both derived from marine sources 🐟️ 

• alpha-linolenic acid (ALA), which is mostly found in some plants. ☘️ 

Our body can turn small amounts of ALA into EPA and subsequently into DHA, but unfortunately not enough to live without EPA and DHA.

Fun fact: 20% of the brain is made out of DHA 😮 

However, Omega-3s have also been shown to:

• improve heart health 💗 

• promote brain health 🧠 

• decrease the risk for dementia and alzheimer 📉 

• lower anxiety and depression 😢 

👩‍🍳 tip: Don’t overdo it. 2g per day is enough!

But here’s an easy rule of thumb:

• 🐟 Eat fish 2-3x a week (or supplement)

• 🌱 Add a spoon of chia, flax, hemp, or walnuts daily

Your body (and brain) will thank you. 😉 

Dessert 🍰 

The Omega-3s Checklist

Let’s be real: finding foods naturally rich in omega-3s can feel like a scavenger hunt.

You’re not alone in that!

The good news?

There are gentle, nourishing ways to care for your body - one bite at a time.

Here’s a checklist of omega-3-rich foods 👇

• ✅ Cod liver oil

• ✅ Walnuts

• ✅ Chia seeds

• ✅ Hemp seeds

• ✅ Ground flaxseed

• ✅ Edamame

• ✅ Eggs

• ✅ Fatty fish (salmon, herring, mackerel, sardines, anchovy, trout)

• ✅ Oils (algae, canola, flaxseed)

• ✅ Seaweed

My tip: Start small. Pick 1-2 foods you enjoy and build from there. ❤️