Okay sure, it’s not like you should eat pizza every day. But it may not be as bad as you think, at least when it comes to eating for your skin. (The butt: another matter altogether). Read on for more recipes to a younger, glowier complexion …

Antioxidants. These skin-loving wonders fight the free radicals that cause inflammation and break down our skin’s support structure. Colour indicates the presence of antioxidants so eat a rainbow of foods. Leafy greens and berries are particularly potent, and also provide a good dose of vitamin C, which plays a key part in collagen production and capillary strengthening.

Orange fruit and veg, coloured by the antioxidant beta-carotene, which converts to vitamin A in the body, is also good for skin health. Think carrot, sweet potato, pumpkin, peach and mango. And then there’s lycopene, a red carotenoid, and an even more powerful antioxidant that’s said to boost skin’s defence against the sun (you still need sunscreen of course, but every extra protection measure counts). Lycopene is found in watermelon, papaya, red pepper and tomato. Interestingly, it becomes even more powerful when tomato is cooked, so eat in too in the form of soups and sauces. Yes, even pizza sauce! Other delicious forms of antioxidant: green and white tea, red wine, and dark chocolate.

Low-GI. Go for slow-burn carbohydrates, like oats, lentils and black beans. Carbs that are high-GI can cause a sugar surge in the body, leading to inflammation. An excess of sugar can also potentially result in glycation, where sugar binds with collagen and elastin and diminishes their ability to function. Carbs to avoid include white bread and pasta. Processed foods like cakes and biscuits are also on the out list. Natural sugar is fine – but in moderation. Two serves of fruit per day is generally recommended – eat it whole, rather than in high-sugar low-fibre juice form.

Protein. Skin is made up from protein, so it’s not surprising that protein is on the good-skin menu. It’s especially important for tissue repair. Fish, chicken and turkey are all sources. Vegetarians should eat plenty of tofu and tempeh. Be aware that nuts and legumes – common vegetarian substitutes – are incomplete proteins. Eat seeds with nuts, and grains with legumes, to get a full protein hit.

Good fats. Essential fatty acids are a must-eat if you want plump, dewy skin. Omega 3s are especially great for their anti-inflammatory action. Fish – such as salmon and sardines – is a good source. Vegetarians can eat flaxseeds or flaxseed oil. Oleic acid, an omega 9, is also a great ‘good fat’ to add to any diet. Find it in avocadoes and olive oil.

Water. We all know water’s essential for keeping skin hydrated. To get through the recommended two litres a day, try flavouring water with a squeeze of lemon or a sprinkle of berries, or have a couple of cups of herbal tea. Avoid caffeine and alcohol as much as possible, which are dehydrating on the system and, in consequence, the skin. Eating water-dense food also helps keep the body’s reservoirs topped up – for instance, vegetable soups and fresh salads.

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