Omega-3 fatty acids are essential acids necessary for proper functioning of the brain and nervous system, as well as for physical and mental development. These essential fatty acids may also help protect the heart against disease, according to the University of Maryland Medical Center. Fish are popular sources of omega-3 fatty acids; however, most vegetarians exclude fish from their diets. Fortunately, there are vegetarian sources of this important fatty acid.
Soybeans
Soybeans, which are staples of most vegetarian diets, are rich sources of alpha-linolenic acid, a type of omega-3 fatty acid, according to the Vegetarian Resource Group. Vegetarian products made from soybeans, including soy milk, tofu, tempeh and veggie burgers also contain alpha-linolenic acid.
Flaxseeds
Flaxseeds are golden-brown seeds of the flax plant, and are slightly larger than sesame seeds, according to the World's Healthiest Foods website. These seeds can be sprinkled into smoothies, on salads and in casseroles to add texture and a slightly nutty taste. Flax seeds, as well as flaxseed oil and flax meal, are rich sources of alpha-linolenic omega-3 fatty acids.
Walnuts
Beneath its hard, oblong shell, the walnut contains soft flesh that can be used in salads or eaten alone. Walnut flesh is a rich source of manganese and copper, according to the World's Healthiest Foods website. Walnuts are also abundant sources of omega-3 fatty acids. Just 1/4 cup of walnut pieces contains nearly 95 percent of the recommended daily intake of omega-3 acids.
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