Superfoods That Help Minimise Acne Breakouts And Blemishes

We often forget that what we put in our body directly impacts the state of our skin. When you’re consuming foods that are highly processed, contain an overload of sugar and fat, and are devoid of fibre, your skin ultimately pays the biggest price. And that price is usually acne! 

The causes of acne include hormones, bacteria, inflammation and sensitivities.

Foods can cause inflammation and create a breeding ground for bacteria! You could spend a fortune on face masks, spot treatments and scrubs, but science tells us that the best way to heal your skin is from the inside out. When your diet is centred around consuming high-quality lean proteins, fibre, raw fruits, vegetables, and healthy fats, your skin’s texture will inevitably improve. Consuming foods that naturally reduce inflammation, boost collagen production and block environmental toxins are the most important pieces to the puzzle when it comes to minimising breakouts. 

By adding these acne-fighting foods to your weekly grocery list, you’re not only fueling your mind and body but effectively solving your biggest skin concerns!


Eating oatmeal is a great way to minimise breakouts and blemishes. You can also mix rolled oats into a face mask to strip the excess oil from your skin.

Oatmeal does wonders for acne! One of our favourite breakfast meals, oatmeal has protecting, hydrating and anti-inflammatory benefits that help soothe the skin and promote even texture. Packed with fibre and protein, oatmeal has a low glycemic index meaning it doesn’t dramatically increase your blood sugar levels or promote inflammation— both of which have been proven to induce breakouts. Oatmeal also soaks up the excess oil the skin produces meaning you’re effectively minimising acne triggers. Other forms of fibre and minerals present in oatmeal also ward off a number of health conditions like heart disease, diabetes and obesity. 


Whether you’ve dared to try it or not, we’ve all heard about the varying health benefits that come from incorporating this green veggie into our diet. It’s rich in antioxidants, vitamins and minerals that work to reduce hyperpigmentation and even out the skin tone. Kale is also packed with vitamin C which not only helps promote the formation of collagen— a vital protein in our body— but repairs acne scarring faster by increasing your cell turnover rate. If you’re not a fan of the taste, adding a cup of kale into your morning smoothie is a great start… because you can’t taste it! 


If you’re lactose intolerant and can’t reap the benefits that come with adding yoghurt or milk to your diet, miso is your next best option! At its most basic, miso is a paste that’s made by inoculating a mixture of soybeans with a mould called koji that’s been made from rice, barley or soybeans. The powerful enzymes in koji work together with microorganisms in the environment to break down its structure into amino acids, fatty acids and simple sugars.  

Miso contains over 18 types of amino acids including lysine and proline which promote the production of collagen in your body. It’s also rich in antioxidants that neutralise free radicals in the body and fight signs of ageing. 

Thanks to its double fermentation process, miso can also withstand heat, meaning you’re still benefiting from all the probiotics and prebiotics buried in this versatile ingredient. It’s healing properties even out the nasty microbiomes in the gut and aid digestion which ultimately work together to promote clearer and healthier skin.

If you don’t love the flavour, perhaps it’s time to swap miso soup for red miso paste. It’s a great ingredient to have in your pantry and if you mix it with oil and vinegar, it makes for a delicious salad dressing. Alternatively, you can mix the paste with other ingredients to marinate fish or your favourite veggies. 


Berries contain properties that boost your brain health, balance your blood sugar levels and lower your cholesterol levels.

They may be small in size, but they’re packed with powerful ingredients that do wonders to the state of your skin. Strawberries, cherries, raspberries, blueberries and blackberries are bursting with vitamin C— a powerful weapon that fights against blotchy skin— and rich in antioxidants that help fight and prevent those pesky dark spots from forming under your eyes! Berries also contain powerful properties that improve your brain health, balance your blood sugar levels, reduce your risk of heart disease and lower your cholesterol levels. Munching on them throughout the day or adding a handful of berries into your morning smoothie is a great start when it comes to preventing breakouts.  


If you’ve spotted this ingredient in the grocery store and quickly changed directions, you’re not alone. While this mighty vegetable isn’t for everyone, artichokes contain the flavonoid silymarin— an antioxidant that protects the liver and helps clear blemish-prone skin. It also pairs well with spinach, another acne-fighting food! 

Not a fan of these ingredients? Simply switch to our supplements instead

If you’re a picky eater and these ingredients seem too difficult to add into your daily diet, you’ll reap the same benefits from Iluminos’ beauty supplements. They’re made from organic ingredients and natural superfoods that support your health and boost your beauty from the inside out. 

Our Nordic Marine Collagen has anti-ageing and wrinkle minimising superpowers that promote healthier and fresher looking skin. It’s ethically harvested from the normally-discarded skin of sustainably-caught cod and does not require harsh chemicals for processing like scales do. It’s also rich in Butterfly Pea Powder and Rosemary Extract Powder, both of which contain antioxidants that support collagen stability.

Say goodbye to breakouts for good by incorporating our Nordic Marine Collagen into your daily morning routine. Simply mix a tablespoon of our powder into a glass or water, juice or smoothie! 

Iluminos’ Gut Replenish formula is another great supplement when it comes to boosting your skin health and getting rid of blemishes. Our supplement is rich in prebiotics and probiotics (organic green banana powder, sunfibre, pink dragonfruit) that support the helpful microbiomes in your intestines which ultimately control the state of your skin. It’s also packed with a fermented blend of spirulina, spinach, sweet potato, pumpkin seed, sunflower seed, flaxseed, millet, quinoa chia. Quite simply, the happier your gut is, the better your skin will look and feel. That means you can say goodbye to nasty breakouts once and for all! 

The takeaway message? 

Before you spend a fortune on exfoliating masks and spot treatments, we recommend incorporating Iluminos’ supplements or a few of these superfoods into your daily diet! They’re rich in fibre, antioxidants, vitamins and minerals that all help prevent skin flare-ups and acne breakouts. 

The above information is general in nature and is intended for educational use only. Here at Iluminos we understand that every individual is not the same and that we are all created differently. If you are concerned about your skin or your gut health, seeking help from a qualified health professional is always recommended.

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