Experts say that we can benefit from natural healthy diet to prepare our skin to summer sun exposure. "A few kinds of food have nutritional features helping our skin develop natural defences against sun exposure without causing us to make too many sacrifices" said Alberto Fidanza, nutritional physiology professor and president of the International Vitamin Study Centre. Vegetables and fruits, olive oil and fish are key ingredients with a few preferences and a warning: "cut down on salt".

"Tomatoes, in particular raw and not well stewed ones (max five minutes), should be a hit at lunch and dinner" added Fidanza. They would perfect if matched with green salad, escarole, and stewed vegetables to keep nutritional features and vitamins unchanged as long as possible. All this should be seasoned with extra virgin olive oil with its antioxidant skills" said the expert.

However to get your skin geared up to tanning you do not need to turn into a vegetarian. "Fish is one of the best kind of food in Summer. The best choice to make is to opt for bluefishes, such as codfish, sardines, anchovies and mackerels. The most suitable recipe for them is the so-called "napoletana" or "acqua pazza", namely with some tomatoes and a very short cooking time. But you do not need to add to much salt". Fruit is the best solution for breaks. "Plums and prunes, cherries and melons just to mention a few examples. Every fruit is fine" said the nutritionist. But I do not like strawberries you can buy today at the market". This is a top menu to spend a summer in the sun. "If your diet is correct and well-balanced, you may even not need too many products for your skin, such as moisturizers and after-sun lotions" said Fidanza.

Dermatologists have found a set of phototypes on the basis of the amount of surface melanin, which determines how dark your skin is and is the first individual protection barrier.

Below you can find a complete list of the most common phototypes at our latitude and a set of suggestions on sun protection factor. However it should be remarked that everyone of us has different response time and ways and that you should let a physician analyse your personal phototype for more safety reasons:

• Phototype I
  Look: very fair complexion generally with freckles, blond or red hair, light eyes.
  Sun exposure response: burn risk, sun-rash and permanent skin damage.
  Tanning: very light or inexistent.
  Suggested sun protection factor: total SPF at the beginning, then use 16.
• Phototype II
  Look: fair complexion, dark blond or light hazel hair, green or hazel eyes.
  Sun exposure response: sun burn risk.
  Tanning: light, golden.
  Suggested sun protection factor: total SPF at the beginning, then use 10.
• Phototype III
  Look: quite dark skin, hazel hair and dark eyes.
  Sun exposure response: occasional sun burn risk after long sun exposures.
  Tanning: strong and uniform.
  Suggested sun protection factor: 10 at the beginning, then use 8.
• Phototype IV
  Look: olive complexion, black hair and eyes.
  Sun exposure response: very low sun burn risk.
  Tanning: quick, strong, chocolate-like.
  Suggested sun protection factor: 8 at the beginning, then use 4.