Essential Micronutrients:
1. Vitamins
- Vitamin A: vision, immune function (carrots, sweet potatoes)
- Vitamin C: immune system, collagen production (citrus fruits, berries)
- Vitamin D: bone health, immune function (sunlight, fatty fish)
- B vitamins: energy metabolism (whole grains, meat)

2. Minerals
- Iron: oxygen transport (red meat, spinach)
- Calcium: bone health (dairy, leafy greens)
- Potassium: blood pressure regulation (bananas, potatoes)
- Zinc: immune function (meat, shellfish)

Daily Requirements (general adult):
- Calories: 2000-2500 (varies by activity, age, gender)
- Water: 2-3 liters
- Fiber: 25-30g
- Sodium: less than 2300mg