Many people suffer from adult acne, and it is said that about 82.4% of women have experienced it. The main cause is hormonal imbalance, but your daily diet also has a significant impact on your skin condition. Your skin is made from the nutrients you take in every day. For example, vitamin C has the effect of suppressing active oxygen and reducing skin problems. In addition, improving your intestinal environment normalizes skin turnover and improves moisture content. Aim for healthy skin by improving your diet.
Key Takeaways
Nutrients such as vitamins A, B, E, and omega-3 fatty acids are important for improving adult acne.
To improve your intestinal environment, be sure to consume foods that are high in dietary fiber (mushrooms, root vegetables, whole grains).
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Including nuts and avocados daily, which contain the antioxidant vitamin E, can help support healthy skin.
Adding fermented foods (natto, kimchi, yogurt) to your diet will boost the good bacteria in your gut and improve your skin condition.
Eating oily fish (mackerel, sardines) a few times a week can help reduce inflammation and promote healthy skin.
Use these easy-to-make recipes to improve your acne while enjoying a nutritionally balanced diet.
It is also important to use appropriate cosmetics to care for your skin from the outside.
Nutrients that are effective in treating adult acne
The role of vitamin A
Vitamin A is an essential nutrient for maintaining healthy skin. This vitamin normalizes skin turnover and helps remove dead skin cells. When turnover is in order, pores become less clogged and the occurrence of adult acne can be suppressed. Vitamin A also helps keep skin moisturized, preventing skin problems caused by dryness.
Foods that are high in vitamin A include green and yellow vegetables such as carrots, spinach, and pumpkin. Including these foods in your daily diet can help improve your skin condition.
Summary : Vitamin A is a fat-soluble vitamin, so it is more easily absorbed when taken with oil, such as sautéing spinach in olive oil.
The Importance of B Vitamins
B vitamins promote skin metabolism and play an important role in maintaining healthy skin. Vitamin B6 in particular helps produce proteins, which are the building blocks of skin. This allows skin to be repaired smoothly, and adult acne can be expected to improve. Vitamin B2 also controls sebum secretion and prevents pores from becoming clogged due to excess sebum.
Foods that contain B vitamins include natto, eggs, pork, and whole grains. Eating these foods in a balanced manner can help regulate skin turnover and prevent acne.
Trivia : Natto is rich in B vitamins and has the effect of regulating the intestinal environment. Improving your intestinal environment also improves your skin condition.
Vitamin E Antioxidant Action
Vitamin E is a nutrient with strong antioxidant properties. This vitamin suppresses the action of active oxygen and prevents the aging of skin cells. It also promotes blood circulation, making it easier to deliver nutrients and oxygen necessary for the skin. As a result, rough skin is improved and the occurrence of adult acne is suppressed.
Foods that are high in vitamin E include almonds, avocados, and sunflower seeds. Including these foods in your snacks and salads is an easy way to get vitamin E.
Tip : Avocados are packed with vitamin E, as well as vitamin A and healthy fats, making them a great addition to a salad for extra nutritional balance.
The relationship between dietary fiber and intestinal environment
Dietary fiber is an essential nutrient for maintaining a healthy intestinal environment. A healthy intestinal environment normalizes skin turnover and improves adult acne. There are good and bad bacteria in the intestines, and dietary fiber serves as food for the good bacteria, stimulating their activity. This helps maintain balance in the intestines and facilitates the excretion of waste products.
Foods that are high in fiber include:
Mushrooms (e.g. shiitake, enoki)
Root vegetables (e.g. burdock, carrot)
Whole grains (e.g. brown rice, oatmeal)
Including these foods in your daily diet can help improve your gut health and support healthy skin.
Tip : Having oatmeal for breakfast is a great way to get some fiber in your diet, and topping it with a banana and nuts can add extra nutrients.
Anti-inflammatory effects of omega-3 fatty acids
Omega-3 fatty acids are known to have anti-inflammatory effects. Inflammation is one of the causes of adult acne, but consuming omega-3 fatty acids can reduce skin inflammation and prevent acne from worsening. Omega-3 fatty acids also play a role in keeping cell membranes healthy and strengthening the skin's barrier function.
Foods high in omega-3 fatty acids include:
Blue fish (e.g. mackerel, sardines, salmon)
Nuts (e.g. walnuts)
Flaxseed oil or chia seeds
By actively consuming these foods, you can reduce skin inflammation and aim for healthy skin.
Summary : Grilled salted mackerel and sardines stewed in tomato sauce are delicious ways to get omega-3 fatty acids.
List of foods that are good for adult acne
Green and yellow vegetables (e.g. carrots, spinach)
Green and yellow vegetables are rich in nutrients that support healthy skin. Carrots and spinach in particular are rich in vitamin A. This vitamin normalizes skin turnover and prevents clogged pores. Green and yellow vegetables also contain ingredients with antioxidant properties that protect skin cells from active oxygen.
Tip : Cut carrots into sticks and drizzled in olive oil will increase your absorption of Vitamin A. Add spinach to soups and stir-fries for easy vitamin A intake.
By incorporating green and yellow vegetables into your daily diet, you can improve your skin condition and help prevent adult acne.
Nuts (e.g. almonds, walnuts)
Nuts are rich in vitamin E and omega-3 fatty acids. Almonds have a strong antioxidant effect and prevent skin aging. Walnuts contain omega-3 fatty acids and have anti-inflammatory effects. These ingredients strengthen the skin's barrier function and prevent acne from worsening.
Tip : Snack on almonds or top your salad with walnuts for a quick and easy nutritional boost.
Nuts are highly nutritious even in small amounts, so including them in your daily diet can help support healthy skin.
Fermented foods (e.g. natto, kimchi, yogurt)
Fermented foods have the effect of improving the intestinal environment and are helpful in improving adult acne. Natto is rich in B vitamins and promotes skin metabolism. Kimchi contains lactic acid bacteria, which increases the number of good bacteria in the intestines. Yogurt helps balance the intestinal bacteria and expels waste products.
Trivia : A healthy intestinal environment can help normalize skin turnover and reduce the occurrence of acne.
Eating fermented foods on a daily basis can improve your intestinal flora and improve your skin condition. We recommend having yogurt for breakfast and adding natto to your dinner.
Blue fish (e.g. mackerel, sardines)
Blue fish is a food rich in nutrients that help improve adult acne. Mackerel and sardines in particular are rich in omega-3 fatty acids. These fatty acids have an anti-inflammatory effect and help prevent acne from worsening. Omega-3 fatty acids also strengthen the skin's barrier function and protect the skin from external stimuli.
In addition, oily fish also contains ingredients such as DHA and EPA, which promote blood circulation and efficiently deliver nutrients necessary for the skin. As a result, skin turnover is regulated and it becomes easier to maintain healthy skin.
Recommended ways to eat : Salt-grilled mackerel and sardines stewed in tomato sauce are delicious ways to get omega-3 fatty acids. Combined with the vitamin C in tomatoes, they have even more benefits for your skin.
Eating oily fish 2 to 3 times a week can help support healthy skin and improve adult acne.
Whole grains (e.g. brown rice, oatmeal)
Whole grains are rich in dietary fiber and B vitamins, which support healthy skin. Brown rice and oatmeal have the effect of improving the intestinal environment and helping to increase the number of good bacteria in the intestines. A healthy intestinal environment helps to smooth the excretion of waste products and normalize skin turnover.
Whole grains also help prevent sudden spikes in blood sugar levels. Stable blood sugar levels help prevent excess sebum production and clogged pores, which can help prevent the development of adult acne.
Tip : Have oatmeal for breakfast for a quick and easy fiber boost. Top it off with a banana and nuts for extra nutrition. Try brown rice instead of white rice for an easy, healthy meal.
By incorporating whole grains into your daily diet, you're taking steps towards better gut health and improved skin condition.
10 Easy Recipes to Improve Adult Acne
Recipe 1: Spinach and avocado salad
A salad made with spinach and avocado is a nutritious dish that helps improve adult acne. Spinach is rich in vitamin A and iron, which promotes skin turnover. Meanwhile, avocado is rich in vitamin E, which protects the skin with its antioxidant properties.
material :
Spinach: 1 bunch
Avocado: 1
Olive oil: 1 tbsp
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Lemon juice: 1 tsp
Salt: a little
Pepper: a little
Instructions :
Wash the spinach and cut it into bite-sized pieces.
Slice the avocado and add it to the bowl along with the spinach.
Mix in the olive oil and lemon juice and season with salt and pepper.
Pour the dressing over the salad, mix gently and it's done.
Point : Using olive oil increases the absorption rate of vitamin A. It's easy to make even on busy mornings, so please give it a try.
Recipe 2: Grilled salted mackerel with brown rice
Grilled salted mackerel and brown rice is a simple yet nutritionally balanced dish. Mackerel is rich in omega-3 fatty acids, which have anti-inflammatory properties. Brown rice is rich in dietary fiber, which helps regulate the intestinal environment.
material :
Mackerel: 1 piece
Salt: a little
Brown rice: 1 cup
Instructions :
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Lightly salt the mackerel and let sit for about 10 minutes.
Cook the mackerel in a frying pan or on the grill until the skin is crispy.
Cook the brown rice and place it in a bowl.
Serve the grilled mackerel next to the brown rice and it's done.
Tip : When grilling mackerel, adding a squeeze of lemon will enhance the flavor and make it even more delicious. Brown rice is more nutritious than white rice and is expected to have the effect of improving intestinal flora.
Recipe 3: Natto and Okra Salad
Natto and okra salad is an excellent dish that allows you to consume fermented foods and dietary fiber at the same time. Natto is rich in B vitamins, which support skin metabolism. Okra is rich in dietary fiber and has the effect of regulating the intestinal environment.
material :
Natto: 1 pack
Okra: 5 stalks
Soy sauce: 1 tsp
Dried bonito flakes: appropriate amount
Instructions :
Boil the okra and cut it into rings.
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Put the natto in a bowl and add the sauce or soy sauce provided and mix.
Add the okra to the natto and mix well.
Serve in a bowl and top with bonito flakes to finish.
Trivia : Natto, a fermented food, increases the number of good bacteria in the intestines and improves skin condition. The sticky components of okra also support a healthy intestinal environment.
Recipe 4: Almond Milk Smoothie
An almond milk smoothie is perfect for busy mornings or a light snack. Almond milk is rich in Vitamin E, which protects the skin with its antioxidant properties. Adding fruit also provides Vitamin C and dietary fiber. This smoothie is recommended as an easy way to get nutrients that help improve adult acne.
material :
Almond milk: 200ml
Banana: 1
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Frozen berries (such as blueberries or raspberries): 50g
Honey: 1 tsp (optional)
Instructions :
Cut the banana into bite-size pieces.
Add almond milk, banana, and frozen berries to a blender.
Blend with a mixer until smooth.
Add honey if desired and mix further.
Pour into a glass and it's done.
Tip : Using frozen berries will help keep your smoothie cool, making it the perfect morning energy boost.
Recipe 5: Carrot and tofu miso soup
Carrot and tofu miso soup is a well-balanced, nutritionally-balanced dish that warms the body. Carrots are rich in vitamin A, which promotes skin turnover. Tofu contains protein, which helps repair skin. In addition, miso is a fermented food that helps regulate the intestinal environment.
material :
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Carrot: 1
Tofu: 1/2 block
Miso: 2 tablespoons
Stock: 500ml
Instructions :
Slice the carrots thinly.
Put the stock in a pot, add the carrots and simmer over medium heat.
Once the carrots are tender, cut the tofu into bite-sized pieces and add to the pot.
Dissolve the miso in the sauce and bring to a boil over low heat.
Serve in a bowl and it's done.
Tip : Be careful not to boil for too long after adding the miso as this can ruin the flavor of the miso.
Recipe 6: Kimchi and Pork Stir-Fry
Kimchi and pork stir fry is a nutritious dish that allows you to consume fermented foods and protein at the same time. Kimchi contains lactic acid bacteria, which helps regulate the intestinal environment. Pork is rich in B vitamins, which promote skin metabolism. This dish is easy to make and very satisfying.
material :
Kimchi: 100g
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Pork (thinly sliced): 150g
Sesame oil: 1 tsp
Soy sauce: 1 tsp
White sesame seeds: appropriate amount
Instructions :
Heat sesame oil in a frying pan and fry the pork.
Once the pork is cooked, add the kimchi and continue to stir fry.
Add soy sauce and mix everything together.
Serve in a bowl, sprinkle with white sesame seeds and it's done.
Trivia : The lactic acid bacteria in kimchi decreases when heated, but its effect on improving intestinal flora remains. By not overcooking, you can preserve the flavor.
Recipe 7: Yogurt and fruit dessert
A dessert that combines yogurt and fruit is both sweet and nutritious. Yogurt is rich in lactic acid bacteria, which helps to improve the intestinal environment. A healthy intestinal environment will normalize skin turnover and improve adult acne. In addition, fruit contains vitamin C and dietary fiber, which support healthy skin.
material :
Plain yogurt: 200g
Banana: 1
Kiwi: 1 piece
Blueberries: 50g
Honey: 1 tsp (optional)
Instructions :
Cut the banana and kiwi into bite-sized pieces.
Place yogurt in a bowl.
Place chopped fruit and blueberries on top of the yogurt.
Finish by adding honey to taste.
Tip : Choose fruit that is in season as it will be fresher and more nutritious, making it a great breakfast or snack.
Recipe 8: Oatmeal and Banana Breakfast Bowl
This oatmeal and banana breakfast bowl is a nutritious dish that can be easily made even on busy mornings. Oatmeal is rich in dietary fiber, which helps regulate your intestinal flora. Bananas contain B vitamins and potassium, which support healthy skin. This combination allows you to efficiently consume nutrients that help improve adult acne.
material :
Oatmeal: 50g
Milk or almond milk: 200ml
Banana: 1
Nuts (such as almonds and walnuts): in moderation
Cinnamon powder: a little (to taste)
Instructions :
Add oatmeal and milk to a saucepan and heat over medium heat.
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Stir and simmer until thickened.
Serve in serving bowls and top with sliced bananas and nuts.
Sprinkle cinnamon powder on top to taste and it's done.
Tip : Using almond milk also provides vitamin E. Warm oatmeal will warm you from the inside out and improve your skin condition.
Recipe 9: Sardines stewed in tomato sauce
Sardines stewed in tomato sauce is a dish that allows you to consume omega-3 fatty acids and vitamin C at the same time. Sardines are rich in omega-3 fatty acids that suppress inflammation. Tomatoes are rich in vitamin C, which promotes skin turnover. This dish is both nutritious and easy to make.
material :
Sardines: 4 pieces
Canned tomatoes: 1 can (400g)
Garlic: 1 clove
Olive oil: 1 tbsp
Salt: a little
Pepper: a little
Parsley (optional): as needed
Instructions :
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Remove the innards from the sardines and sprinkle lightly with salt.
Heat olive oil in a frying pan and fry the chopped garlic.
Add the can of tomatoes and bring to a gentle boil.
Add the sardines and simmer over low heat for about 10 minutes.
Season with salt and pepper and finish by sprinkling on some parsley.
Trivia : The acidity of the tomatoes helps to neutralize the fishy smell of the sardines, making them easier to eat. Eating them with bread or brown rice makes them even more satisfying.
Recipe 10: Walnut and Spinach Pasta
Walnut and spinach pasta is a nutritious dish that helps to improve adult acne. Walnuts are rich in omega-3 fatty acids, which help to reduce skin inflammation. Spinach is rich in vitamin A and iron, which promotes skin turnover. This pasta dish is easy to make and looks gorgeous on the dinner table.
material :
Pasta (any type you like): 200g
Spinach: 1 bunch
Walnuts: 30g
Olive oil: 2 tbsp
Garlic: 1 clove
Salt: a little
Pepper: a little
Powdered cheese (optional): appropriate amount
Instructions :
Boil the pasta in plenty of salted water, following package directions for cooking time.
Wash the spinach and cut it into bite-sized pieces.
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Heat olive oil in a frying pan and fry the minced garlic. When it becomes fragrant, add the spinach and fry lightly.
Roughly chop the walnuts and add to the frying pan. Stir everything together and cook gently.
Add the cooked pasta to the pan and season with salt and pepper.
Serve in a bowl and sprinkle with grated cheese to taste.
Tip : Lightly cook the walnuts, as they will lose their flavor if cooked too long. Don't overcook the spinach, either, to keep its vibrant green color.
This pasta is nutritionally well-balanced and easy to make, even on busy days. It's a great way to efficiently consume omega-3 fatty acids and vitamin A, so you can enjoy it while supporting healthy skin.
A complementary approach to help improve adult acne
Use of supplements
It is ideal to get nutrients from food, but sometimes it is difficult on busy days. In such cases, supplements can be useful. For example, supplements containing vitamin A, B vitamins, and vitamin E support healthy skin. These nutrients have the effect of regulating skin turnover and protecting the skin with their antioxidant effects.
We also recommend supplements containing omega-3 fatty acids. Omega-3 fatty acids have the effect of suppressing inflammation and preventing the worsening of adult acne. In particular, ingredients such as DHA and EPA are hardly produced in the body, so they must be taken from food or supplements.
Tip : When choosing supplements, it is important to choose products from reputable manufacturers and to observe the dosage. Be careful not to take too much, as it may have the opposite effect.
Choosing drinks that are good for your skin
What you drink can also affect your skin health. In particular, the following drinks can help improve adult acne:
Green tea : It has strong antioxidant properties and prevents skin aging. It also contains catechins, which can help reduce inflammation.
Rooibos tea : Rich in minerals, it supports skin metabolism. It is caffeine-free, so you can drink it safely even at night.
Lemon water : Rich in vitamin C, it promotes skin cell turnover. Drinking it first thing in the morning can also help with detoxification.
On the other hand, juices and alcohol that contain a lot of sugar can have a negative effect on your skin. By avoiding these drinks and choosing skin-friendly drinks instead, you can aim for healthy skin from the inside out.
Tip : Staying hydrated is also important. Drinking about 2 litres of water a day will help keep your skin hydrated.
Funny Elves' "Soft Matte Pressed Powder" helps to improve the finish of your skin
External care of the skin is also essential to improve adult acne. ** Funny Elves ' " Soft Matte Pressed Powder "** is an item that softly hides pores and creates smooth, beautiful skin. This powder uses fine powder of 2500 mesh to create a soft, matte skin without pores.
In addition, it contains skin care essences that absorb excess sebum without drying out the skin. It is a formula that can be used safely even by those with sensitive skin, and it keeps the finish flawless for a long time.
Highlights :
16-hour makeup wear : Resistant to sweat and sebum, so it won't come off easily.
Wet and dry use : Perfect for touching up or touching up your makeup.
Comes with gifts : A soft velvet drawstring bag and a double-sided puff.
By incorporating the Soft Matte Pressed Powder into your everyday makeup routine, you can achieve beautiful skin you can be confident in while helping to improve the finish of your skin.
To improve adult acne, it is important to be aware of the nutrients contained in your daily diet. By incorporating the easy recipes introduced in this article, you can aim for healthy skin. In addition, by using Funny Elves' "Soft Matte Pressed Powder", you can pursue beautiful skin from both the inside and outside while supporting the finish of your skin. Small daily efforts will lead to changes in your skin. Please try it from today.
