Nowadays there is a lot of recognition about the importance of Omega 3 and Omega 6 fatty acids.
Omega 6 can be obtained from vegetables, fruits, nuts, grains and seeds—good news for vegans, as this is essentially what a vegan diet is made up of.
Here are some vegan sources of Omega 3:
Flaxseeds (linseeds)—a tablespoon of freshly ground and sprinkled on porridges, cereals, in salads, soups is a great way to supplement your daily needs—green leafy vegetables, pumpkin seeds, grains, walnuts, chlorella, spirulina and chia seeds. Oils made from linseeds, walnuts and hemp seeds are also good sources. In NZ chia seeds and walnut oil can be quite expensive and hemp seed oil is hard to find, but walnuts and linseed oil are quite commonplace in our supermarkets, as are linseeds, whole and ground, and of course green leafy vegetables and grains.
It is also recommended to supplement daily with a seaweed based DHA Omega 3 supplement, Please read the following blog post for more information: A Nutrient that might help vegans – DHA/EPA, Omega 3′s and Vegans