D Vitamin

This essential vitamin is scarce during the winter months and taking a supplement of 20mcg is recommended to help protect our bones as well as including in our diets a range of foods that contain the vitamin to keep our biome healthy.    This group of foods is very small and includes oil rich fish, eggs, mushrooms and fortified cereals and dairy products.  The fish group includes salmon, mackerel, tuna, sardines, herring and red mullet.   Lean meats include chicken breast, roast lamb shoulder, roast pork or beef.