Ensuring you get enough potassium, vitamin D, calcium, and fiber is crucial for your health. Adults need 4,700 mg of potassium daily, which you can get from potatoes, beans, fish, milk, and yogurt. For vitamin D, adults should aim for 600 IU daily, and those over 70 should get 800 IU. Good sources are fatty fish, egg yolks, fortified milk, and orange juice. Calcium is vital for bone health; adults aged 19-50 need 1,000 mg daily, while women over 50 and all adults over 70 need 1,200 mg. Dairy products, fortified soy and almond milk, and certain vegetables like kale are excellent sources. Fiber helps digestion and can reduce the risk of heart disease and diabetes. Women need 25 grams daily, and men need 38 grams. Beans, fruits, vegetables, whole grains, and oatmeal are great sources.