We all know abiding by a balanced diet and drinking plenty of water is key to health and wellbeing.

But which exact types of fruit and vegetables should we be consuming to really benefit our complexions?

Chef and organic farmer, Susy Massetti (@susy.massetti), recommends including a number of different foods in your diet to make it as nutritious as possible and to substantially slow down the signs of ageing. Here are her g-to options:

Cold compressed olive oil

When it comes to cooking, using high-grade extra virgin olive oil is key.

“Using an olive oil comprised of compressed oils means you are consuming the closest type of oil to the original source. This means all of the high-quality nutrients and potent antioxidant compounds are retained,” she explained.

“The antioxidants help halt premature ageing by preventing free radical production and protect the cells from age-related damage. The anti-inflammatory properties also help reduce unwanted puffiness… . This is a very easy dietary switch to make with no effort at all.”

Oily fish

Fish is a staple of the Mediterranean diet – and for good reason.

“From the age of 25, our collagen production starts to break down causing saggy skin and wrinkles. However, fatty fish, such as sardines, are packed with omega-3 and contain collagen, which can be extracted from the bones, fins and skin,” noted Susy.

“As well as a number of anti-inflammatory properties to keep cells supple and strong, sardines also contain nutrients such as vitamin D that can become depleted as we age, as well as essential amino acids. In a rush, sardines on toast is a quick and easy meal to make.”

Complex carbs

A simple way to switch up your diet is by swapping regular potatoes for sweet potatoes.

“Whether baked or mashed, sweet potatoes are packed full of vitamin C and vitamin A. In addition, beta-carotene gets converted into vitamin A, which can stimulate collagen production and, in turn, can help diminish the sign of wrinkles,” the chef shared.

“Vitamin A can also act as a blockage against free radicals that cause damage to skin cells, as well as prevent breakouts and clogged pores.”

Leafy greens

Superfood leafy greens such as spinach are a great way to boost your skin rejuvenation.

“Crammed full of essential vitamins and minerals, including iron, vitamin C and vitamin K, spinach can easily be incorporated into a daily diet, by way of an omelette for breakfast, salad for lunch, or as a delicious side sautéed with garlic and seasoning one evening for dinner,” she insisted.

“Iron found in spinach helps transport oxygen through the body, helping to maintain healthy cells, skin, nails and hair, while vitamin K can help with the appearance of dark circles.”

Zucchini

Zucchini, also known as courgette, is incredibly versatile and great to include in dishes such as pasta and risotto.

“They are high in fibre and low in carbohydrate which means they will fill you up. Zucchini contain lutein and zeaxanthin, which are powerful antioxidants that are considered beneficial to the skin. Their antioxidant anti-inflammatory properties boost skin protection from UV rays, improving skin tone and reducing dryness,” added Susy.