After a whirlwind month at the Miss World international final in China, Tess’s feet have barely hit the ground since returning home to Australia. Placing in the top 10 of 120 countries, Tess Alexander was crowned as a Continental Queen of Beauty, receiving her new title as Miss World Oceania on December 19th 2015 in front of over 1 billion viewers. Tess has a passion for health and fitness and is a qualified Personal Trainer. She is focusing on using her title as Miss World Australia, to be a positive influence to women of all ages, by promoting and encouraging healthy body image and sharing her knowledge in fitness, nutrition, fashion and beauty. Tess’s goal to showcase the true purpose of beauty makes her an ideal guest blogger for Brazilian Beauty. Skin. It can be our best friend, or our worst enemy. The good news is there are a few simple ways we can keep our largest organ on our BFF list. It is no secret that what we eat plays a huge role in our appearance. But did you know that our diet also effects our skins texture and overall appearance? Before you “unfriend” everything in your fridge, let’s take a closer look at why our skin is a window to our internal health. Our skin is constantly under construction; repairing, rebuilding and rejuvenating. This cycle is exactly like the process that occurs within our bodies in that, it needs the correct vitamins, nutrients and hydration to be able to do so effectively. Vitamins: enter stage left. Brightly coloured foods are jam packed with vitamins. Take sweet potato for example. This orange gem is loaded with vitamin C, which I bet you didn’t know is essential to collagen production. A complex carbohydrate, protein filled AND helping to smooth out wrinkles? Sweet potato: Friend. Ever eaten berries and they stain your hands dark purple? GOOD! Because it means they were brightly coloured little powerhouses, packed full of nutrients! Rich in antioxidants, berries help protect us against the oxidisation of free radicals. These nasties can lead to prematurely ageing skin. Oxidized free radicals: Unfriend. Antioxidant loaded berries: Friend. Our Australian climate is excellent for the beach, but not so excellent for anyone who suffers from dry, sensitive or even inflamed skin. Solution? Back to the ocean for some fish. In fact, all the fish. Tuna, salmon, mackerel, hey even a good quality fish oil will work wonders. Healthy omega-3 fats, found in oily fish will help keep skin soft, supple and clear. Fish: Friend Speaking of the beach though, did you know that some foods can help protect us from the sun? Foods rich in vitamin E, like almonds, are actually natural sun blockers! “Vitamin E acts as an antioxidant that helps to protect skin cells from UV light and other environmental factors that generate cell-damaging free radicals,” explains Jeffrey Dover, M.D., associate clinical professor of dermatology at Yale University. Almonds: (for this ginger) Best Friend! As Miss World Australia, I am a huge advocate for inner beauty. What makes you, you; your core values, your sprit…your beauty is the light of your heart. I believe what’s on the inside will always shine through to the outside. But when we are talking about the relationship between food and skin… it is quite literally true! So keep your food friends close, ladies… and eat your way to vibrant, glowing skin.