Tuna-Melt: The Ultimate Standard Time Dish

05/11/07 Why tuna-melt? A tuna-melt sandwich is a good way to get vitamin D in the winter. Sunlight triggers a synthesis of vitamin D within the body. The absence of much sunlight during northwest winters, especially after we return to standard time on Sunday, November 4th, can lead to a vitamin D deficiency which increases the possibility of a host of "human cancers as well as other disorders including Type 1 diabetes, rheumatoid arthritis and multiple sclerosis" (Stanford University/WebMD). Vitamin D also helps the body absorb calcium, important for maintaining bone density and preventing osteoporosis. The recommendation is that adults should get between 200-600 international units (IUs) of vitamin D daily.

During the spring and summer months, it's relatively easy for people to get the required vitamin D from the sun. It's no more than five to ten minutes of direct sunlight on uncovered legs and arms two or three times a week. But it's already getting dark earlier and with the coming time change there will be even less sunlight available so people should be sure to get their vitamin D.

The combination of the tuna and cheese can provide up to 600 IUs of vitamin D. The recommendation is that adults should get between 200-600 IUs of vitamin D daily. As people age, they should increase their vitamin D intake.

Not many foods naturally contain vitamin D but 500 IUs can be found in a serving of tuna. Salmon, sardines and egg yolks are also good sources of vitamin D. While it might be difficult or not economically feasible to eat a serving of fish per day, it's not hard to consume three servings of dairy -- another good source of vitamin D. Three servings of dairy (milk, yogurt and cheese) provide 300 IUs of vitamin D. An eight ounce glass of milk or fortified orange juice has 100 IUs per serving. Vitamin D supplements are another good option.