Hi everyone this is Monica Reinagle and you're listening to the

nutrition divas quick and dirty tips for eating well and feeling fabulous

one of the very first Nutrition Diva podcast episodes way back in 2008

was on the nutritional benefits of flax seeds. Among other things,

flax seeds are a good source of omega-3 fatty acids, which is helpful for folks who don't eat fish.

Now at that time, flax seeds were more or less alone in that category.

Since then, however, two new omega-3 rich seeds have... in that

the category.

since then, however, two new omega-3 rich seeds have exploded onto the scene,

and I've gotten lots of questions from you about Chia

and hemp seeds and how they compare with flax.

So today we're going to have a seed showdown to see how seeds and how they compare with flax.

So today we're going to have a seed showdown

to see how these various seeds stack up.

So let's start by looking at what flax and Chia have in common because these two are actually fairly similar nutritionally.

Both are excellent sources of omega-3, each providing about 2,400 milligrams of omega-3s per tablespoon.

Both are also high in fiber, with Chia having the edge here,

with 5 grams of fiber per tablespoon versus just 3 grams for flax.

And both also contain a modest amount of protein.

By the way, I am going to be throwing out

a lot of numbers in today's episode,

and I realize that can be a little hard to hold on to

...