Fats are made of smaller units called fatty acids. These fatty acids may be saturated, monounsaturated or polyunsaturated. Saturated and monounsaturatd fats are not necessary in a vegetarian diet as they can be made in the human body. However, two polyunsaturated fatty acids (PUFAs)- linoleic acid (Omega-6) and linolenic acid (Omega-3) cannot be manufactured by the body and must be provided in the diet. Fortunately, they are widely available in vegetarian / vegan plant foods.

Good vegetarian / vegan sources include: safflower oil, evening primerose oil, grapeseed oil, sunflower oil, walnut oil, soy oil, corn oil, sesame oil, sunflower seeds, walnuts, sesame seeds.

Omega-6 EFAs are generally necessary for skin and hair growth, regulating metabolism, promoting transport of fatty acids from the liver to the tissues and maintaining reproductive performance. Researchers believe that they have an important role in reducing the risk of heart disease, cancer and stroke.