Other seafood sources for high iron and B12 include oysters, trout, salmon and haddock. For people over 50 who must limit saturated fat and cholesterol, seafood sources make superior choices to meats for building up your blood.
More specifically, sedentary men ages 19 to 30 need 2,400 to 2,600 calories; 31- to 50-year-old men require 2,200 to 2,400 calories; and sedentary men over the age of 50 need 2,000 to 2,200 calories each day to maintain a healthy body weight.
All 18 people on the diet were members of the Calorie Restriction Society. They reported consuming 1,100 to 1,950 calories a day, depending on their height, weight and gender. The team collected blood and measured biomarkers that put people at risk of cardiovascular disease.