There's probably only one nutrient that we can't get on a Whole Food Plant Based diet and that's vitamin B12. So it's good to take a B12 supplement. But there's a lot of different ideas about how much and what type.
We came across a short video with Dr. John McDougall that covers the topic really well. Have a look:
That there are 3 types of Vitamin B12 was new to us. We hadn't considered that before but it's good to know that it might be good to get all 3 forms.
One of the most important things about the video is that our bodies only need about .5 mcg of B12 per day to function well. That is so little, especially when you consider that the supplements are usually 500 or 1000 or even 5000 mcg. So one pill is all we need for days, at the least, which means that 1 bottle will last a long time. Knowing this now, we’re going to change the type we buy each time so we get the variety.
We’ve been taking the methyl type. The other 2 types are cyano and hydroxo. So on the ingredients panel of the bottle it will say either Methylcobalamin, Cyanocobalamin or Hydroxocobalamin (cobalamin is the core molecule of B12 and the methyl, cyano and hydroxo forms describe slight variations in its overall form).
And do keep in mind that Dr. McDougall said there was about a million in one chance of having a health problem related to B12 if you're eating a WFPB diet even if you didn’t take a supplement, but to take a supplement to be safe.
The recipe this week is a Mexican Potato Salad. It's great as a main meal served over lettuce, or as a side dish. It is delicious.
To your Amazing Health,
Connie and Bill
Mexican Potato Salad (Serves 4) *Adapted from Mary McDougall
- 6 medium red potatoes, cut in chunks
- 2 cups frozen corn
- 1 large tomato, chopped
- 1 red pepper, chopped
- 1 Jalapeno, cut in small pieces
- ½ small red onion, diced
- 1 bunch green onions, diced in diagonal slices
- 1 garlic clove, pressed
- 1 cup chopped fresh cilantro or parsley
- 1 can mild chopped green chilies
- ½ teaspoon ground cumin
- ¼ teaspoon chili powder
- 1 teaspoon dried oregano
- ¼ teaspoon ground black pepper
- 2 limes, juiced
- Optional: 1 head lettuce (if serving as a main meal)
- Optional: sriracha or salsa as a topping
Cook potatoes for 20 to 30 minutes until just tender, not mushy. Drain and add to a large bowl.
Add corn, tomato, red pepper, Jalapeno, red onion, green onions, pressed garlic, cilantro, chopped green chilies and cumin, chili powder, oregano, pepper and lime juice and stir well.
NOTE: If serving as a main meal, serve over a bed of lettuce. If using as a side dish, serve plain.
Also, it’s great to let everyone add Siracha or Salsa at the table if they wish