Looking younger and living longer has become something of a modern mantra — and so we dutifully drag ourselves off to the gym (or in my case, to Thai box) and spend pounds on anti-ageing creams. Then, at the first sign of any health niggle that triggers a worry about longevity, we’re off to the doctor. Or if not, perhaps we should be: after all, we far too easily succumb to heart disease and cancer, and post-menopausal women are at risk of osteoporosis (the commonest cause of disability for those over 50).

Recently a friend’s very fit 65-year-old mum fell gently at home and fractured her pelvis — it’s usually this sort of thing that makes us realise that our bones are more brittle than we thought.

The good news is that there is much you can do to help yourself nutritionally. It is worth noting first that low-calorie diets increase the lifespan of lab animals and are associated with long life in humans — so ideally, your calorie intake should be no more than 1,800 per day unless you’re physically very active. A low-calorie, healthy diet apparently gives us anything between seven and ten extra years.

What you eat can also make a difference. While no single food guarantees youthful looks, 12 superfoods have anti-ageing and disease-fighting properites. They are high in antioxidants — the nutrients that reduce free radical damage to our cells caused by sun, smoke and air pollution, and by foods such as chargrilled, burnt meat or rancid fats. A diet rich in antioxidants ensures that our cells remain intact.

These foods are also low in — or free from — trans-fats, which are linked to damage to the heart; salt, which can lead to high blood pressure; and refined sugars, which pile on the pounds, a risk factor for heart disease and diabetes.

Try to follow my food-prescription over the next week or so, and you should not only feel better, but look fresher, too.

AVOCADO
Often vilified for being high in calories, they are also mainly monounsaturated fat (the rest being mainly polyunsaturated), which can help to lower bad LDL cholesterol, a risk factor for heart disease. Avocados contain folate, needed for cell division and blood-cell formation, essential for cell regeneration, and antioxidants. They include the antioxidant vitamin E (good for the skin); lutein, a carotenoid that protects against eye diseases; and beta-sisterol, a plant compound that can inhibit absorption of cholesterol and help to lower cholesterol. I eat half an avocado most days.

BLUEBERRIES
One of the most health-protective, anti-ageing foods — their vitamin C content is high and their beta-carotene means they are good for dealing with free radicals. They contain potassium, very important in keeping blood pressure in check. Blueberries are best eaten raw, when their vitamin C content is at its highest — they are delicious with muesli, or added to live yoghurt. I’d suggest a couple of handfuls every other day.

BROCCOLI
High in fibre, with lots of beta-carotene, folate and vitamin C to help to prevent and fight heart disease. Broccoli also contains phytochemicals (glucosinolates), important for the prevention of and in tackling cancer. Try a handful every other day — steamed or boiled lightly.

CARROTS
High in beta-carotene, a powerful antioxidant — we absorb more beta-carotene from cooked carrots than from raw, but since vitamin C is highest in raw carrots I'd make sure you have raw or cooked daily. Carrots are delicious grated in salads, with a little lemon or orange juice and roasted sesame seeds sprinkled on top, or try carrot and orange soup.

HEMP OIL
If you’re a non-fish-eater, hemp oil is a good vegetarian source of omega-3 fatty acids. It's also rich in vitamin E, a great antioxidant, and useful in preserving youthful skin. And if you think you may start getting high on it, fear not, the cannabinoid levels are far too low. I use hemp oil almost every day — don't heat it, as this breaks the omega fats down — in a 50:50 ratio with olive oil in salad dressings, or with a little mustard and vinegar or lemon juice. I think the best, both quality and taste, is Good Oil (available from good food shops including Waitrose and Selfridges).

LIVE YOGHURT
This contains probiotic bacteria such as lactobacilli and bifida, which are thought to help the gut produce anti-cancer substances called butyrates. I'd recommend a small tub a day of organic natural yoghurt — delicious with honey, fruits, chopped dried fruit etc.

OATS
Oats are rich in soluble fibre, which can lower levels of LDL, so-called bad fat. They also have a low GI rating, which means that they help to keep your energy levels up and steady. When cooked as porridge, oats become a medium GI food, still great for energy and for fibre that keeps the gut moving and thus helps to prevent cancers, including bowel and breast. Start each day with a bowl of porridge or organic muesli.

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