Linoleic acid (LA) is an essential omega-6 fat and alpha-linolenic acid (ALA) is the essential omega-3 fat. Even vegan diets that are relatively low in fat almost always provide enough linoleic acid. Recommended amounts are 12 grams for women and 17 grams for men. Walnuts, seeds, soyfoods, and many vegetable oils are especially rich in linoleic acid. Vegans tend to have adequate intakes of this nutrient, often consuming more than nonvegetarians.3,4
