Brightly coloured capsicums are packed with carotenoids which give skin a healthy, attractive glow.

These contain more antioxidants than almost any other food – they can give your skin extra protection against the skin-damaging free radicals that result from sun exposure and emotional stress.

Eggs are rich in iron and biotin, which help keep your skin and hair healthy and full.

An excellent source of vitamin A, essential for a healthy scalp and youthful, shiny hair.

Dehydration does nothing for your complexion. You should aim to drink at least two litres of water every day – tea, coffee and juices count too.

Anthocyanins are plant chemicals that help to maintain collagen and capillaries, which in turn minimises the occurrence of broken veins. Get them from berries and purple fruits and vegetables like plumps, red grapes and eggplants.

Getting enough iron will help keep anaemia – which makes you look tired and pale – at bay, while zinc is vital for healing skin breakouts. You’ll find both in lean red meat, pulses, nuts, eggs and tinned fish.

Green tea contains catechins (one of the most effective compounds for preventing sun damage like hyper-pigmentation) and polyphenols (antioxidants that combat free-radical damage and may reverse the effects of aging).

One mango provides 96 percent of your daily vitamin C needs and helps prevent periodontal disease.

Sardines, salmon, and mackerel contain omega-3 fatty acids, which strengthen skin-cell membranes, helping keep moisture in. Consuming two servings of fish a week can reduce chronic skin inflammations, such as eczema and psoriasis.

This fruit is packed with vitamin C, which helps guard against the wrinkling effects of sun damage.

Tomatoes provide lycopene, which acts as natural sunblock, preventing the UV damage that causes sun spots, dryness and wrinkles. Remember to cook tomatoes for maximum anti-aging effect.