A natural diet and an healthy nourishment can certainly be useful 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. 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. 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.

Fish is a great choice in summer, in particular if you opt for bluefishes, such as codfish, sardines, anchovies and mackerels. They can be prepared with a very short cooking time with water and tomatoes.

Fruit is the best solution for breaks and does not need any introduction. It is a top menu in summer for a correct and well-balanced diet plenty of vitamins and minerals.

A right tanning must be obtained with a suitable protection and a few precautions and information may be useful. On the basis of the amount of surface melanin, the dermatologists have found a set of phototypes. The melanin determines how dark your skin is and is the first individual protection barrier. When the sun exposition is important like in summer period, it is very important to use right sun protection factor. Here you can find a complete list of the most common phototypes and a set of suggestions on sun protection factor:

• Phototype I
  It corresponds to this look: very fair complexion generally with freckles, blond or red hair, light eyes.
  The sun exposure response of phototype I are burn risk, sun-rash and permanent skin damage.
  The suggested sun protection factor is total SPF at the beginning and then it is possible to use 16.
  The tanning is very light or inexistent.
• Phototype II
  The tanning of phototype II is light, golden.
  And corresponds to dark blond or light hazel hair, green or hazel eyes.
  The sun exposure response of phototype II is sun burn risk.
  The suggested sun protection factor for this phototype is total SPF at the beginning, then can be used protection factor 10
• Phototype III
  The persons of phototype III have quite dark skin, hazel hair and dark eyes.
  The sun exposure can cause occasional sun burn risk after long sun exposures.
  Thanks to sun the tanning will be strong and uniform.
  In any case to avoid sun problem, the suggested sun protection is 10 at the beginning and then use 8.
• Phototype IV
  The tanning of phototype IV is rapid and strong; with chocolate coloured skin.
  Persons with phototype IV corresponds to olive complexion look, black hair and eyes.
  Low sun burn risk.
  To avoid sun problem, the suggested sun protection is 4 and at beginning 8.
• Phototype V
  Persons of photype V corresponds to this look: black hair and eyes and skin.
  They have not to adopt particular sun protection because they have very low sun burn risk.
  In any case the use of a good cream to keep smooth the skin is suggested.