It is mid-summer and almost everyone is planning to take a vacation to fill their souls and skin with the sun. Besides the people who have had bad experiences with sunburns, most are looking to find a way to maximize their tan. Your skin needs sun, of course, but as with everything, you should not neglect your health while sunbathing.Sunlight is the best natural source of vitamin D. In fact, sunlight is what enables your body to produce this remarkable vitamin. If you want to have a strong and healthy skeletal system, you must get enough vitamin D. The amount of vitamin D that your body needs can be obtained in a shorter amount of time than you think. Research shows that just 20 minutes of sunbathing a day is all you need. You do not have to put your whole body under the sun either; only a part of your arm and leg will suffice to make enough vitamin D.When you are exposed to the sun for a long time, ultraviolet (UV) A and B rays may damage your skin cells by literally burning them. The time and degree of damage required for the formation of these types of burns varies according to your skin type. Light-skinned people are more sensitive to the sun than dark-skinned people, so this type of skin damage is more common for them.In particular, mild redness on the first day in the sun that later turns into painful burns are called first-degree burns. First-degree burns affect the top layer of skin, which is called the epidermis. Second-degree sunburns burn the lower layers of the skin, where nerve endings are damaged and the healing process is more painful and time-consuming compared to first-degree burns. The possible occurrence of bubble-like lesions on your skin filled with fluid after receiving a second-degree burn can cause much pain as well. The bursting of these blisters can increase the risk of infection, which is extremely dangerous and must be treated. In order to protect your skin from dangerous ultraviolet A and B radiation, you should use sunblock with at least sun protection factor (SPF) 30 year-round. To obtain the maximum benefits from these creams, they must be applied correctly. They should be applied to your skin half an hour before sun exposure, and must be reapplied every two hours. If you are swimming in the pool or sea, then you should reapply sunscreen more frequently. Even if you are sunbathing with protective creams, however, using a sun hat or umbrella is also an important protective measure you can take.When speaking about harmful rays from the sun, people often think about skin damage caused by the sun. However, the eyes are also threatened by the sun, which is less often discussed by society. Solar rays may cause cataracts to form on the lens of the eye, so the use of sunglasses is very important as well. Sunglasses are an important topic and should be explained in a separate article. As a precaution, though, be sure to use brands you trust, and always stay away from cheap, fake sunglasses where you don't even know where they were produced. The cheap ones generally do not have UV A and B radiation filters, but their lenses are dark in color. In turn, the dark color lens allows your lens to dilate and allow more UV A and B in your eye, which can then lead to cataracts.The sun's rays can also cause premature aging. Elastin fibers that give elasticity to the skin wears when exposed to the sun and causes your skin to sag much earlier than it should. Additionally, if protective tanning products are not used properly, it may lead to the formation of spots and freckles on your skin that you will carry throughout your life. These spots are usually located on the face and neck area, and beautification efforts may result in irreversible frustration.So, what should you look for when choosing the right sunscreen? The market is full of products claiming to be of much better quality than others out there. When making your selection, look for products that include zinc oxide and titanium dioxide. Research shows that these two substances literally create a barrier against harmful UV rays. It is also extremely important that the cream of your choice should not contain skin irritating chemicals. As a general rule, SPF 30 is ideal for adults, but the SPF applied to children should be higher. Substances that block harmful UV rays include padimate o homosalate, octyl methoxycinnamate, benzophenone, octyl salicylate, phenylbenzimidazol sulfonic acid and octocrylene. When choosing your sunscreen, especially those who have allergies, you should definitely consult specialized physicians so you don't cause greater damage while trying to protect yourself from the sun.I really like the phrase "You are what you eat." Believe me, it is 99 percent correct! To protect your skin from the sun, you also should also eat the right way. Add skin rejuvenating foods to your diet, such as red foods. I previously mentioned lycopene in my article where I described the health benefits of tomatoes. Lycopene is one of the most important substances that protects your skin from the bottom layer to the top.A study conducted on volunteers in the U.K. revealed the miraculous benefits eating tomatoes has on the skin. Volunteers participating in the study were divided into two groups, and one group was fed 10 grams of olive oil added to five tablespoons of tomato paste daily for 12 weeks. The second group of participants was given only olive oil. Research results were studied in two groups and tomato eaters were found to be 33 percent less affected by UV rays when compared with those eating only olive oil. Summer's most wanted fruit, watermelon, also contains lycopene, so go ahead and eat some before going in the sun!