Nutrition guide
What nutrients do older parents need most?
After 50, many people absorb less of the vitamin B12 in food, and bones need more calcium and vitamin D: 800 IU of vitamin D a day after 70. These foods are the richest sources.
Which foods are highest in vitamin B12?
The foods with the most vitamin B12 per 100 g, as eaten.
| Food | Vitamin B12 per 100 g |
|---|---|
| 1.Liver, beef1 slice (85 g): 70.1 µg | 82.5 µg |
| 2.Liver, beef or calves, and onions22 g: 11.1 µg | 50.7 µg |
| 3.Kidney230 g: 56.8 µg | 24.7 µg |
| 4.Oysters, canned225 g: 46.8 µg | 20.8 µg |
| 5.Caviar16 g: 3.2 µg | 20 µg |
| 6.Octopus135 g: 17.5 µg | 13 µg |
| 7.Fish, herring20 g: 2.6 µg | 12.9 µg |
| 8.Mussels15 g: 1.9 µg | 12.9 µg |
Which foods are highest in calcium?
The foods with the most calcium per 100 g, as eaten.
| Food | Calcium per 100 g |
|---|---|
| 1.Cheese, Mexican blend, reduced fat113 g: 1,295 mg | 1,146 mg |
| 2.Cheese, American1 slice (21 g): 223 mg | 1,062 mg |
| 3.Bread, whole grain white, toasted22 g: 165 mg | 752 mg |
| 4.Bread, whole grain white1 slice (10 g): 68.4 mg | 684 mg |
| 5.Chia seeds | 631 mg |
| 6.Cereal or granola bar (Kellogg's Nutri-Grain Cereal Bar)37 g: 213 mg | 576 mg |
| 7.Cereal or granola bar (Kellogg's Nutri-Grain Yogurt Bar)37 g: 213 mg | 576 mg |
| 8.Topping from vegetable pizza2.6 g: 11.8 mg | 455 mg |
Which foods are highest in vitamin D?
The foods with the most vitamin D per 100 g, as eaten.
| Food | Vitamin D per 100 g |
|---|---|
| 1.Fish, carp135 g: 35.1 µg | 26 µg |
| 2.Fish, eel17 g: 4.2 µg | 24.5 µg |
| 3.Fish, salmon, smoked135 g: 23.1 µg | 17.1 µg |
| 4.Fish, salmon, canned115 g: 16.2 µg | 14.1 µg |
| 5.Sushi, topped with eel140 g: 11.3 µg | 8.1 µg |
| 6.Cheese, American1 slice (21 g): 1.4 µg | 6.5 µg |
| 7.Cheese, American and Swiss blends1 slice (21 g): 1.4 µg | 6.5 µg |
| 8.Sushi roll, eel1 piece (30 g): 1.7 µg | 5.7 µg |
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Vuto points out a low B12 week and suggests asking their doctor.
Nutrition information, not medical advice. For anything about your health, ask your doctor.