This is an excellent article by webmd but it is for older adults according to them. But this is wrong. Many young people have trouble with getting enough of these nutrients.
This article mentions vitamin B-12. The U.S. government now suggests that everyone over 50 years of age take a supplement for this. It mentions folic acid/folate. But the folate that you get from foods like greens and beans is much better than the folic acid in a supplement.
It also lists calcium but a study showed that the amount of calcium that you consume has no affect on osteoporosis. It mentions potassium, magnesium and vitamin D. For more of the first 2 eat more fruits and vegetables. It mentions fiber. All unprocessed plant foods have plenty of fiber. Animal foods have no fiber. It mentions omega-3 EFA and that is one nutrient that many people need more of. Chia seeds is a great vegetable source of this.
The information about drinking water is way off. How much water that you need is greatly dependent on what you are eating. For example if you are eating a lot of juicy fruits then you will not need much water. There is a bodybuilder that never drinks liquids. How does he do that? He eats mostly juicy fruits.
If someone is eating very dry food and also salty food like crakers or pretzels then they will need to drink a lot of fluids that contain water. Also it is better to drink green tea that has lots of water in it. Green tea or white tea is mostly water but it contains all sorts of nutrients that help you to lose excess weight and prevent cancer. There are many health benefits of green tea.
It is also healthy, if you do not have a weight problem, to drink fresh squeezed orange juice. I have been buying this from Whole Foods. As explained in the post with cutting salt, orange juice has a lot of potassium. The potassium will help your body get rid of the excess sodium so that you need less water.
Here is what it says about vitamin D:
“Vitamin D helps the body absorb calcium, maintain bone density, and prevent osteoporosis,” says Zelman. Recent findings suggest that D may also protect against some chronic diseases, including cancer, type 1 diabetes, rheumatoid arthritis, multiple sclerosis, and autoimmune diseases. In older people, vitamin D deficiency has also been linked to increased risk of falling. Many Americans fall short on vitamin D, which is mainly produced by the skin when exposed to sunlight.
Here is what it says about potassium:
Getting enough potassium in your diet may also help keep bones strong. This essential mineral is vital for cell function and has also been shown to help reduce high blood pressure and the risk of kidney stones. Unfortunately, surveys show that many older Americans don’t get the recommended 4,700 mg of potassium a day.
How to hit the mark: Fruits and vegetables are by far the richest dietary sources of potassium.
The article about cutting salt on this blog, explains how consuming more potassium helps the body get rid of excess sodium. It says above that this mineral reduces high blood pressure whereas the excess sodium from salt causes the blood pressure to go up. Also see Foods That Lower High Blood Pressure.