The only reliable vitamin D food source for those who choose not to eat anything of animal origin are mushrooms. Shiitake mushrooms, if the gills are exposed to the sun, can make D2, D3, and D4.

It appears it was the Romans who first started to cultivate asparagus more than 2000 years ago. It was so popular they dried it for winter use, it is also said that the Romans froze it by transporting it in chariots to the Alps.

Elder is a deciduous shrub or small tree native to Europe and Asia. It grows in abundance, in woodlands and hedgerows, all over the British countryside. In early Summer the tree is awash with thousands of tiny white flowers, followed in Autumn by drooping bunches of purple-black berries.