The light and heat from the sun are indispensable to all nature, and humans are no exception. We need sunlight for health and well being, for vitality and happiness.

Because Australian has a high incidence of skin cancer, we've developed a fear of the sun. But a multitude of researches have demonstrated that in some cases we may have gone too far. There are many reasons to love the sun, and the benefits outweigh the risks, especially if you know how to protect yourself from dangers.

Many people are afraid of sunlight as a major culprit for getting skin cancer and wrinkles. In fact, enjoying the rays of sun will toughen your immunity and protect against many diseases, including skin cancer by causing immune cells to travel to the outer layers of the skin where they are available to protect and help repair damage. Sunlight exposure is the most efficient way to induce the receptors that direct protective cells to the skin.

Science has shown that shiny rays help the body heal wounds and injuries and overcome virtually any illness, including autoimmune disorders, Chronic Fatigue Syndrome (known as fibromyalgia), depression, mood swings, astma, a variety of cancers, rickets, osteoporosis, osteomalacia, cardiovascular disease, multiple sclerosis, rheumatoid arthritis, and type 1 diabetes mellitus. All of these may result from vitamin D deficiency, which can be corrected with adequate sunlight exposure. The biological explanation is that vitamin D is involved in controlling cell growth and replication.

Historical records indicate that the vitamin D deficiency disease rickets probably occurred in humans at least as early as the 2nd century AD and was cured by sunlight exposure. People with rickets show telltale symptoms of disformed bones, bowing of the legs, bending of the spine, weak and toneless muscles, and deformations of the pelvis among women of childbearing age. More current studies advocate that simple sun bathing is an excellent way to assist in treatment of all bone-related diseases, including osteoporosis, osteomalatia and rickets. Post-menopausal women should especially take note because lack of vitamin D is linked to weakening of bones and joints. Clearly, vitamin D helps us to absorb the building blocks of bones minerals Calcium and Phosphorus more efficiently.

Another terrific thing about the sun is its help in production of melatonin, a hormone produced by the pineal gland at the base of the brain that regulates our sleep/wake cycles. During the day, sunlight enters our eyes and stimulates the retina, the optic nerve pathways, and the pineal gland, causing melatonin to be released, keeping us alert. By night, levels of melatonin fall making us sleepy – perfect time for hitting the sac. But even before the moon comes out, we may feel exhausted if we don't get to see the sun during the day. This disregarded activity may cause our bodies to naturally lower the levels of melatonin and depress the mood.

What more of an excuse do you need to get out in the sun regardless of the season?

Vitamin D is extremely important to make all body systems work efficiently. This is the only essential vitamin you can get from something other than food. In fact, diet provides the body with an inactive form of this fat-soluble vitamin which has to go through a complex process of metabolism before your cells can make sense of it. Most humans depend on sun exposure to satisfy their requirements for vitamin D. Vitamin D is formed when ultraviolet B light from the sun radiates on to your skin, leading to its transformation to pre-vitamin D3. After that, it is rapidly converted to vitamin D3 for further metabolism in the liver and kidneys to its biologically active form. From here, its action in the body takes off making all kinds of positive changes.

Simply dietary supplementation with vitamin D is not the same as the natural skin production. Not only the entire absorption path is not the same, but the effects on the body are different as well. Interestingly, you can eat more vitamin D than your body needs, but you cannot produce toxic amounts of this micro-nutrient from sun exposure. An overabundance of vitamin D from the diet will show signs of toxicity, such as fatigue, nausea, headaches, mental confusion, thirst, poor blood supply and Calcium accumulation. Additionally, expect to see hormonal malfunctions and a variety of conditions you try to prevent.

Season, latitude, time of day, skin pigmentation, aging, sunscreen use, and glass all influence the cutaneous production of vitamin D3. People with pigmented skin have extra difficulties because they need far more sun than white people to generate vitamin D.

Light has been used for healing since the time of ancient Egypt. Modern scientists began recognizing the benefits of light therapy in the late 1700's. Although many people believe the ultraviolet (UV) light is harmful,our bodies need at least a small amount of UV light in order to function properly. Our bodies cannot store vitamin D, so you need to soak up the sun to get your quota. Be careful though - long-term exposure to ultraviolet radiation from the sun (UVA and UVB) has been shown to increase the risk of skin cancer. Too much of anything, even exercising or sun bathing, facilitates the production of damaging free radicals which spark the cancer cells to grow. So, if you bake in the sun all day long to get the popular chocolate tan, you may be doing more harm than good. And beauty should not be a justification to your worsening health. Moderation is definitely the key. You need to be outside in natural light, without sunglasses or sun block, for anywhere from 10 to 30 minutes a day, preferably in the morning (avoid the peak period of 10 am to 3pm when sunlight can damage your skin), according to experts.

Even though sunscreens can prevent the most common types of skin cancer -- basal cell and squamous cell carcinomas – these may not safeguard against melanoma, a more rare but deadly type of skin cancer. Many opponents argue about the uselessness and harm of these creams and lotions, but sunscreens are not necessarily all bad. These block out the harmful UVA and UVB radiation, reducing the chance of developing skin cancer, but they also block out the ultraviolet radiation, they also reduce the skin's ability to manufacture Vitamin D. So the solution is not to slather sun block on, but to limit sun exposure so you never get sun burned. With children, still put on the sunblock since it's hard to keep their love for sun anyway.

How to get the most out of the nature's gifts? Protect yourself ahead of time.

If you want to preserve your skin and help your body stay healthy, then eating natural foods is your solution. And it is easier done than said when the sun shines to your face. There is something about the gold light that suddenly makes us want to be healthy. When the sun comes out, we are far more inclined to eat healthy foods fresh fruit and vegetables, drink more water and freshly squeezed juices. It may even be your natural response to be vital and happy. Tomatoes, capsicums, cucumbers, broccoli, spinach, celery, carrots, avocados are loaded with vitamins, minerals and protective anti-oxidants that will make the free radicals bounce off your system.

Vitamins C and E are particularly effective in preventing and repairing ultraviolet damage to the skin. Eating foods rich in these nutrients has actually been shown to help prevent or lessen the extent of a sunburn! But the trick here is that these vitamins are much more effective together than either is by itself. On the other hand, there aren't many foods that are high in both nutrients.

Foods high in vitamin C include red and green bell peppers, guava, kale, parsley, collard greens, turnips, and broccoli. Vitamin E is found in wheat germ oil, sunflower seeds, safflower and sunflower oils, almonds, and avocados. To give your skin maximum protection, you'll need to combine foods from both groups.

Just throw together your favorite freshest gifts of nature, cook them minimally, mix them up with herbs and spices – and shiny voila!