The Immune Connection:

How Nutrition, Gut Health, and Skin Reflect Autoimmune Balance.

Author: Margaret Avery RD BSc MSc May 2025

When the Body Turns Against Itself

When we talk about autoimmune diseases, we’re really talking about a system that has turned against itself — where the body's natural defenses begin mistakenly attacking healthy tissues. Resetting and supporting the immune system means looking at the entire picture of health: not just one nutrient or supplement, but the overall environment we create inside our bodies.

Under this umbrella of overall health, there are three nutritional pillars that are particularly vital for immune function.

1. Building the Foundation: Nutrients Your Immune System Needs

Zinc: Zinc is critical for immune cell development and communication. A deficiency can impair both innate and adaptive immunity, increasing the risk of infections and possibly fueling autoimmune flare-ups. Foods rich in zinc include pumpkin seeds, chickpeas, and lean meats.

Selenium : Selenium acts as a powerful antioxidant, protecting the body from oxidative stress that can trigger or worsen autoimmune responses. It also helps regulate thyroid health, which is closely tied to autoimmune conditions like Hashimoto’s disease. Brazil nuts are one of the richest natural sources.

Vitamin C : Vitamin C supports the skin’s barrier function against pathogens and promotes the production and function of white blood cells. It also helps clear out old cells and replace them with new ones — essential for proper immune regulation. Citrus fruits, kiwi, and bell peppers are excellent sources.

Acai Berry (or Camu Camu): When considering a superfruit for immune health, acai berry or camu camu stands out. Both are packed with antioxidants, particularly vitamin C, and have been studied for their anti-inflammatory and immune-modulating effects. These berries can help lower the oxidative burden that may otherwise tip the body into an autoimmune state.

2. The Gut-Immune Link: Why Your Microbiome Matters

Beneath the surface of our bodies lies a vast, dynamic ecosystem called the microbiome — a collection of trillions of bacteria, viruses, and fungi primarily housed in the gut. This delicate balance is fundamental to immune health. When the microbiome is in symbiosis (a healthy balance), it educates the immune system to recognize friend from foe. But when dysbiosis (an imbalance) occurs, it can trigger leaky gut — a condition where the intestinal lining becomes too permeable, allowing toxins and undigested food particles to escape into the bloodstream. This leakage can stimulate the immune system to launch inappropriate attacks, contributing to autoimmune diseases.

3. Strengthening the Microbiome to Fortify the Immune System

Supporting a resilient microbiome involves:

• Eating a fiber-rich diet with fruits, vegetables, legumes, and whole grains to feed beneficial bacteria (prebiotics).

• Including fermented foods like yogurt, kefir, sauerkraut, and kimchi for live probiotics.

• Reducing excess sugar, alcohol, and processed foods, which can promote harmful bacterial overgrowth.

• Consuming polyphenol-rich foods (like berries, olive oil, green tea) that encourage microbial diversity.

When the gut ecosystem thrives, inflammation decreases, immune tolerance improves, and the body is less likely to turn against itself.

Autoimmune Spotlight: Lupus and Beyond

Lupus (Systemic Lupus Erythematosus, SLE) is a complex autoimmune disease where the immune system attacks various tissues, including the skin, joints, kidneys, and heart. Symptoms often include fatigue, joint pain, rashes, and organ dysfunction.

Helpful Nutritional Strategies for Lupus:

• Omega-3 fatty acids (from fish oil or flaxseed) help reduce inflammation.

• Antioxidants (vitamin C, E, selenium) can neutralize free radicals and reduce oxidative stress.

• Vitamin D plays a key role in immune modulation; deficiency is common in lupus.

• A low-inflammatory diet emphasizing vegetables, fruits, healthy fats, and clean proteins can help manage flares.

Autoimmune conditions like Hashimoto’s thyroiditis, rheumatoid arthritis, and vitiligo also share similar triggers, all tied back to immune dysregulation, gut health, and oxidative stress.

Skin Deep: How Autoimmunity Affects Skin and Pigmentation

Autoimmune diseases don't just affect internal organs — they often manifest externally through the skin. Conditions like vitiligo (loss of skin pigmentation) and lupus rashes are common.

Supporting skin health through nutrition includes:

• Vitamin C and high-quality protein-supporting nutrients (like glycine and proline) to maintain skin integrity.

• Zinc to aid skin healing and immune regulation.

• Plant polyphenols (from berries, green tea) to protect against oxidative damage that can worsen pigmentation loss or inflammatory skin conditions.

A healthy gut and strong nutrient status often reflect directly on the skin — showing in better texture, tone, and pigmentation stability.

Nourish to Flourish — The Path to Immune Balance

The autoimmune system doesn’t collapse overnight — it’s the cumulative effect of stress, nutrient depletion, and microbial imbalance. Fortunately, the body is remarkably responsive when we give it the right tools. By focusing on foundational nutrients, repairing gut health, and supporting the skin from the inside out, we can help guide the immune system back toward balance — and ultimately toward healing.

Every bite, every lifestyle choice is an opportunity to nourish, protect, and empower the body to thrive.

Author's Note: Personalize Your Autoimmune Healing Journey

Every person’s immune system story is unique. If you're living with autoimmune challenges or simply want to strengthen your overall health, personalized nutrition can make all the difference.

Here at the PAT clinic in Peterborough, Ontario, I offer tailored nutrition consultations designed to support your autoimmune health from the inside out. Together, we can build a plan that meets your body’s specific needs — from strengthening your microbiome to optimizing your nutrient intake.

Book your consultation today by going to the nutrition services page and start your journey toward a healthier, more balanced immune system.

Bonus Recipe: Nourishing Seafood Coconut Chowder

Here’s a comforting recipe packed with anti-inflammatory ingredients — perfect for supporting gut health, skin vitality, and immune balance.

Ingredients:

• 1 tablespoon olive oil

• 1 small onion, diced

• 2 cloves garlic, minced

• 1 cup diced carrots

• 1 cup diced celery

• 1 red bell pepper, diced

• 1 can (400 mL) full-fat coconut milk

• 2 cups low-sodium seafood or vegetable broth

• 1 cup diced white fish (e.g., cod or haddock)

• 1 cup small shrimp, peeled and deveined

• ½ teaspoon turmeric

• ½ teaspoon paprika

• Salt and pepper to taste

• Fresh parsley or cilantro for garnish

• Juice of ½ lemon

Instructions:

1. Heat olive oil in a large pot over medium heat. Add onion, garlic, carrots, celery, and bell pepper. Sauté until softened (about 5-7 minutes).

2. Stir in turmeric and paprika. Cook for 1 minute until fragrant.

3. Add coconut milk and broth. Bring to a gentle simmer.

4. Add diced fish and shrimp. Cook until seafood is just cooked through (about 5 minutes).

5. Season with salt, pepper, and a squeeze of lemon juice.

6. Garnish with fresh parsley or cilantro before serving.

Tip: This chowder is rich in omega-3s, collagen-building nutrients, and gut-supportive ingredients — a delicious way to nourish your immune system daily.

References

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2.       Wu D, Lewis ED, Pae M, Meydani SN. Nutritional modulation of immune function: analysis of evidence, mechanisms, and clinical relevance. Frontiers in Immunology. 2019;9:3160. doi:10.3389/fimmu.2018.03160

3.       Belkaid Y, Harrison OJ. Homeostatic Immunity and the Microbiota. Immunity. 2017;46(4):562-576. doi:10.1016/j.immuni.2017.04.008

4.       Manzel A, Muller DN, Hafler DA, et al. Role of "Western Diet" in inflammatory autoimmune diseases. Current Allergy and Asthma Reports. 2014;14(1):404. doi:10.1007/s11882-013-0404-6

5.       Khosravi A, Yáñez A, Price JG, et al. Gut microbiota promote hematopoiesis to control bacterial infection. Cell Host & Microbe. 2014;15(3):374-381. doi:10.1016/j.chom.2014.02.007