A 2021 study showed that almonds reduced wrinkle appearance and pigmentation in light-skinned, postmenopausal women who consumed just over two daily handfuls of the nuts for nearly six months. The study was partly funded by California Almonds, but carried out independently to high standards. Almonds are rich in skin-friendly essential fatty acids, as well as supplying nearly 7mg of antioxidant vitamin E – more than enough to meet your daily needs – per 28g handful.

Carrots and other orange-red fruit and vegetables – such as tomatoes, red peppers, sweet potato, cantaloupe and apricots – have a cosmetic effect on (Caucasian) skin, enhancing its golden glow. They're all rich in carotenoids a type of naturally occurring pigment. A study in the journal Behavioral Ecology found this increased people’s perception of facial attractiveness. 

Luscious berries are chockful of anthocyanins – potent antioxidant and anti-inflammatory ingredients that protect against collagen breakdown. Plus, anthocyanins appear to boost the health of gut bacteria, which in turn can reduce age-related bone loss.

Copper contributes to normal hair pigmentation and research has shown a link between lower levels and the early appearance of white hairs. The best copper sources are lambs’ and calves’ liver, as well as nuts and seeds (Brazils, cashews, sunflower seeds) and crabmeat.

Read on for the healthy eating myths that simply aren't true

Haddock, cod or any other white fish is packed with iodine, a nutrient the UK population is deficient in (we rank seventh among the ten most iodine-deficient countries globally). Iodine is not only vital to keep your metabolism fired up, but it keeps skin healthy too.

Another fishy ingredient that has potential anti-ageing benefits, pickled herring, aka rollmops, are extremely high in vitamin D. That's good for future-proofing your skeleton, but there could be a potential benefit for staving off the appearance of grey hairs too. In one small study, premature greying was associated with lower levels of vitamin D, iron and calcium.

The red lycopene pigment in tomatoes is better known for its link to a reduced risk of heart attacks and strokes. But lycopene is also a natural sunscreen, working within our cells to protect against UV-induced sunburn and wrinkles. Tomatoes yield more lycopene when they are cooked – so tuck into tomato paste, passata and canned tomatoes.

Try these terrific tomato recipes that everyone will love

In a study involving Swedes, Greeks and Australians, those with a higher intake of monounsaturated fat, particularly olive oil, had less wrinkling in a sun-exposed site (the back of the hand) than those who favoured butter and margarine. Vegetables and pulses were also linked with less wrinkling.

One theory as to why pulses (legumes) could help protect against skin damage and wrinkles is their content of natural plant oestrogens (phytoestrogens). There’s some evidence to suggest that these can help to improve the water content of the skin, as well as protect skin cells from oxidative stress.

This beloved green fruit is another rich source of skin-friendly monounsaturates. Avocados are also a good source of vitamin E, boosting antioxidant protection for skin cells from the inside out.

Discover 22 surprising but brilliant ways to use avocado

It’s worth repeating: drinking plenty of water is good for your complexion. In one study, young women who were asked to drink an extra 2 litres of water a day saw increases in hydration that were enough to “positively impact normal skin physiology”. In beauty speak that’s plumped out, smoother skin.

An evening cup of cocoa has the power to be a beauty booster – just choose one with a high content of flavanol antioxidants, which are the key ingredient that relaxes blood vessels. Research suggests one cup of high-flavanol cocoa, such as Aduna Super Cacao or FlavaMix, increases blood and oxygen flow to the skin and decreases sun burn risk.

Drinking a few daily cups has also been linked with less skin damage. Any type of tea is good, but try switching to green tea for the highest level of a key antioxidant known as epigallocatechin gallate (ECGC). In cell culture studies it’s been shown to protect against pollution-related skin aging.

A big bowl of vegetable soup is a great way to ensure you get your 5-a-day and feed your skin, hair and nails with the nutrients they need. A Dutch study found a statistically significant correlation between soup eating and fewer wrinkles in senior women.

Super soups to help you thrive this winter

Cashews have over twice the iron concentration of grilled lean ribeye, which may help to check hair loss, keep you rosy-cheeked and stave off debilitating fatigue. They are also a good source of zinc, which can help in healing skin breakouts.

These are the lower glycaemic index (slower-releasing) carbohydrates that you should be trying to get into your diet (rather than the higher GI ones like potatoes, rice and white bread). A lower glycaemic index diet lowers your risk of spots, while higher blood sugar levels are associated with looking older.

A bad night’s sleep can add years to your face. A 2013 study in the journal Sleep found that people rated sleep-deprived individuals as having more wrinkles/fine lines and droopier mouths. For a better chance of a restful night, eat a couple of melatonin-containing kiwi fruit before bed. In a small clinical trial insomniacs reported better sleep quality and daytime functioning after eating the fruit before bed. 

Pomegranates and pomegranate juice are brimming with phytochemicals (a type of compound found in plants) that contribute to healthier ageing, largely due to anti-inflammatory effects. A human pilot study found that a compound called urolithin A in pomegranates slowed muscle loss and improved mitochondrial function (the ability of cells to produce energy), which might translate into looking and feeling younger for longer.

A daily helping of citrus will pretty much guarantee you'll be getting enough vitamin C, which has been linked with less wrinkled and dry-looking skin. One orange supplies more than double the minimum recommended intake. Other great sources of vitamin C are peppers, nectarines, strawberries and leafy greens.

A rich and tasty source of omega-3 fats, salmon is the key ingredient of the Perricone weight loss diet that purports to make skin appear more youthful. Omega-3s are anti-inflammatory, and have also been reported to protect against UV damage. There’s a good balance of protein and veggies in the Perricone diet so if you’re looking to kick start feeling healthier generally, as well as look after your skin, this 72-hour plan is a sensible way to do it. Always speak to your doctor before starting any diet.

Eggs provide high-quality protein – the basic building block of healthy skin, but are also a good source of iron (found in the yolks). Iron is vital to keep anaemia – which ages you by making you look tired and pale – at bay. Other good sources are red meat, lentils, leafy greens and nuts.

Find our eggcellent egg recipes here

Sugary, fatty convenience food with flavourings, emulsifiers and other additives count as “ultra-processed” (we’re looking at you cookies, hot dogs, savoury snacks and instant noodles). Avoid too much ultra-processed food if you want to live longer, as a high intake has been linked to shorter telomere length. Telomeres are the sequence of genetic material at each end of your chromosomes. In a nutshell, shorter telomere lengths means you are ageing faster.

Now check out 20 'healthy' foods that aren't recommended by nutritionists