here is the comprehensive list of essential vitamins and minerals that a healthy individual should consume daily:

**Vitamins:**

1. **Vitamin A (Retinol)**: Essential for vision, skin health, and immune function.
2. **Vitamin B complex (B Vitamins)**: Combination of various vitamins crucial for metabolism, nervous system, and energy production.
3. **Vitamin C (Ascorbic Acid)**: Acts as an antioxidant and supports immune system functions.
4. **Vitamin D (Calciferol)**: Facilitates calcium absorption and plays a role in bone health and immune function.
5. **Vitamin E (Tocopherol)**: Antioxidant properties protect cells from damage.
6. **Vitamin K (Phylloquinone)**: Essential for blood clotting and bone health.

**Minerals:**

1. **Calcium**: Vital for bone and dental health.
2. **Iron**: Necessary for blood formation and oxygen transport.
3. **Potassium**: Important for nerve and muscle function, and regulates blood pressure.
4. **Magnesium**: Essential for metabolism, muscle function, and bone health.
5. **Zinc**: Supports immune function and cellular repair.
6. **Selenium**: Acts as an antioxidant and plays a role in thyroid function.
7. **Phosphorus**: Essential for bone and dental health, and involved in energy metabolism.
8. **Manganese**: Supports bone health and acts as an antioxidant.
9. **Chromium**: Helps regulate blood sugar and improves insulin sensitivity.
10. **Copper**: Aids in iron absorption and contributes to connective tissue formation.
11. **Iodine**: Essential for thyroid hormone production and metabolic regulation.

These vitamins and minerals are crucial for maintaining overall health and should be obtained through a balanced diet. If you have any health conditions or specific dietary requirements, it's important to consult with a healthcare professional.