When the antioxidant power of different fruits are ranked, prunes consistently do better than other fruit at mopping up harmful free radicals in the blood, in part because drying concentrates their goodness. With fewer free radicals in your circulation, you'll be less likely to end up looking like a prune yourself.

Alternatives? Figs, raisins and sultanas.

Broccoli contains important phyto (plant) chemicals known as glucosinolates, which appear to cut the risk of age-related cancers. When researchers at the Institute of Food Research in Norwich added juiced broccoli to human cells cultured in the laboratory, they found that the survival rate of precancerous cells was reduced by a massive 95 per cent.

Alternatives? Other vegetables in the cruciferous family - cabbage, Brussels sprouts, cauliflower, kale, kohlrabi, radishes and watercress

This fruit packs one of the biggest anti-ageing punches. Blueberries are packed with anthocyanins, which play a role in maintaining healthy skin and an alert brain. According to research at the Human Nutrition Research
Center on Ageing at Tufts University in Massachusetts, eating just half a cup of blueberries - rich in protective antioxidants - daily might delay the deterioration of co-ordination and short-term memory that occurs as we age.

Alternatives? Cranberries and bilberries.

There's some evidence to suggest that isoflavones found in soya can slow down the steady loss of bone mass that's inevitable in women beyond the menopause. It's easy to swap one glass of milk a day for calcium-fortified soya milk and there may be some benefit to your complexion, too. Isoflavones seem to act in a similar way to oestrogen, which aids in promoting plump and dewy skin.

Alternatives? Tofu, soya mince.

Two antioxidants (lutein and zeaxanthin) in kale may play a role in preventing degenerative eye disease. They have been found to protect against macular degeneration, which affects 20 per cent of people over 65 and is the leading cause of age-related blindness in the Western world. In one study, people consuming lutein-rich vegetables fi ve to six times a week had an 86 per cent lower risk of having advanced macular degeneration than people consuming them less than once a month.

Alternatives? Sweetcorn and green beans.

These are a source of antioxidants, fibre, potassium and magnesium, which help keep energy levels high, blood pressure normal and the digestive system working healthily. The soluble fibre in beans also helps keep cholesterol levels healthy and slows down the rate at which glucose is
released into the system, which may have a beneficial impact on body weight and diabetes risk.

Alternatives? Any other pulse (soya, pinto, haricot or flageolet) and lentils.

These seeds are one of the best food sources of vitamin E, which has immune-enhancing effects. Immune responses deteriorate with age, but research by Professor Jeffrey Blumberg at the Human Nutrition Research Center on Ageing has shown that vitamin E can offset some of these declines.

Alternatives? Almonds, hazelnuts, wheatgerm or a little sunflower oil used as a salad dressing.

Yellow, and especially red (but not white), onions provide very high levels of quercetin, an antioxidant of the flavonoid family and an important
anti-inflammatory. Inflammation is a factor in many age-related conditions, including arthritis, and possibly loss of skin elasticity. Frying onions does not reduce their quercetin content.

Alternatives? Apples, tea and green beans.

A humble carrot is a great source of alpha- and beta-carotene, which help strengthen the immune system and may help ward off cancers. A high intake of carotenoids can also act from the inside out to help protect the skin from UV damage and premature ageing (though you'll need to apply sunscreen as well).

Alternatives? Mangoes, sweet potatoes and apricots.

An excellent source of betacarotene - plus, peppers are one of the best sources of vitamin C. Vitamin C is an essential factor in maintaining collagen levels, and therefore the suppleness and flexibility of skin as we age.

Alternatives? Oranges, guavas, blackcurrants and sweet potatoes.

You might also like...

Fruit and veg superfoods

Could you live to 100? Take the quiz

The diet directory: all of our weight-loss plans in one place

The anti-ageing health and beauty guide