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Meeting your nutritional needs involves a diverse and balanced diet. Here's a list of essential vitamins and minerals, along with foods they can be found in, and recommended daily amounts for a healthy adult. Keep in mind that individual requirements may vary, and it's advisable to consult with a healthcare professional or nutritionist for personalized advice.

### Essential Vitamins:

1. **Vitamin A:**

   - Found in: Sweet potatoes, carrots, spinach, kale, mangoes.

   - Recommended Daily Amount: 700-900 micrograms (µg) for adults.

2. **Vitamin B Complex (B1, B2, B3, B5, B6, B7, B9, B12):**

   - Found in: Whole grains, meat, poultry, fish, eggs, dairy, legumes.

   - Recommended Daily Amounts vary for each B-vitamin.

3. **Vitamin C:**

   - Found in: Citrus fruits, strawberries, bell peppers, broccoli.

   - Recommended Daily Amount: 90 milligrams (mg) for men, 75 mg for women.

4. **Vitamin D:**

   - Found in: Fatty fish, fortified dairy products, sunlight exposure.

   - Recommended Daily Amount: 600 International Units (IU) for adults up to age 70.

5. **Vitamin E:**

   - Found in: Nuts, seeds, spinach, broccoli, vegetable oils.

   - Recommended Daily Amount: 15 milligrams (mg) for adults.

6. **Vitamin K:**

   - Found in: Leafy green vegetables, broccoli, Brussels sprouts.

   - Recommended Daily Amount: 90 µg for women, 120 µg for men.

### Essential Minerals:

1. **Calcium:**

   - Found in: Dairy products, leafy greens, fortified foods.

   - Recommended Daily Amount: 1000-1300 mg for adults.

2. **Iron:**

   - Found in: Red meat, poultry, fish, beans, fortified cereals.

   - Recommended Daily Amount: 8 mg for men, 18 mg for women.

3. **Magnesium:**

   - Found in: Nuts, seeds, whole grains, leafy greens.

   - Recommended Daily Amount: 400-420 mg for men, 310-320 mg for women.

4. **Potassium:**

   - Found in: Bananas, oranges, potatoes, spinach, tomatoes.

   - Recommended Daily Amount: 4700 mg for adults.

5. **Sodium:**

   - Found in: Table salt, processed foods.

   - Recommended Daily Amount: Less than 2300 mg (ideally less than 1500 mg for some individuals).

6. **Zinc:**

   - Found in: Meat, dairy, nuts, legumes.

   - Recommended Daily Amount: 11 mg for men, 8 mg for women.

7. **Phosphorus:**

   - Found in: Dairy, meat, fish, whole grains.

   - Recommended Daily Amount: 700 mg for adults.

8. **Iodine:**

   - Found in: Seafood, dairy, iodized salt.

   - Recommended Daily Amount: 150 µg for adults.

This list provides a general overview, but individual dietary needs may vary. It's crucial to maintain a balanced and varied diet to ensure adequate intake of essential vitamins and minerals. If you have specific health concerns or dietary restrictions, consult with a healthcare professional for personalized advice.