Immunity Foods Guide

Boost Your Immunity

With immunity strengthening Superfoods, Ayurveda Herbs, Teas & more  

Immunity 101

What is Immunity

The immunity system is the body's defense against infections and diseases.It is one of the most complex system in our own body that includes special cells,tissues,proteins and organs working together to protect the body from potentially damaging foreign invaders.
Vitamins, particularly, A,B,C,D,B6,B9 and B12 and minerals such as zinc have a crucial role in the functioning of our immune system. In addition to the micronutrients, regular physical activity also contributes to a healthy immune system.

Types of Immunity

There are three types of immunity.

1. Innate Immunity - Natural Immunity that we are born with and is our first line of defence.

2. Adaptive Immunity - Immunity that we develop throughout the life and appears only in response to infection.

3. Passive Immunity - It is acquired from another source and lasts for a short period of time.

Look for these signs to keep a check on your immune health

High Stress Levels

Long term stress decreases the body's lymphocytes, the white blood cells that help fight infection, thus weakening body's overall immune response.

Persistent Cold & Cough  

Two-three colds each year are normal for adults. However, if you have cold all the time, it's a sign your immune system is struggling.

Lot's of Tummy Troubles

Nearly 70% of your immune system is located in your digestive tract in the form of beneficial bacterias. If you have frequent diarrhea,gas or constipation it could be a sign of poor immune health

Frequent Mouth Ulcers  

One of the major causes of mouth ulcers is stress which compromises your immune system and it's fighting capacity.

Fatigue and Tiredness  

If you sleep well and still feel tired, your immunity might be low. Headaches, frequent joint & body pain are signs of poor immune system.


Anemia and other deficiency diseases are common if your immunity system is compromised.

Repeated Infections  

If you are consuming antibiotics more than twice a year, your immune system is not able to fight infections on its own.

Unexplained Weight Change

Unexplained weight gain or loss could be because of damaged thyroid glands which could be a result of an autoimmune disease

Hair loss & skin sensitivity

Weak immune system attacks your hair follicles leading to hair loss. Skin sensitivity to sun , rash etc can be signs of autoimmune disease.

Foods that boost Immunity

Vitamin C  

Amla, Lemon, oranges and more


Nuts, seeds , lentils and more

Essential Fats

Nuts, seeds, chia seeds, flaxseeds and more

Immunity Boosting Herbs  

Tulsi, Ashwaganda, Triphala,Ginger, Tumeric and more

Anti - Oxidants  

Cacao, berries ,saffron and more

Immunity boosting teas & mixes

Ayurvedic Kadhas, Detox Teas, Turmeric, Ginger, Tulsi Teas and more

Other ways of boosting Immunity

Immunity Boosting Recipes

Immunity infused Yellow Tea


- 1 and 1/2 cup of water
- 1/4 tsp chopped fresh tumeric
- 1/4 chopped ginger
- 1/4 tsp ground cinnamon
- 1/2 tsp honey
- 1/2 lemon wedge


How to make
Bring water to a boil in a small saucepan and add tumeric,ginger and cinnamon. Reduce the heat to medium - low and simmer for 10 minutes. Strain tea into a large glass and add honey and lemon wedge.

The Bowl of Immunity


- 1 bowl of fresh fruits
- 3/4 cup of Yogurt
- 1 tbsp Mixed Berries
- sliced Walnuts
- sliced almonds
- 1 tsp (5g approx) of chia seeds
- 1 tsp (5g approx) of watermelon seeds
- 1 tsp (5g approx) of flax seeds
- 1 tsp (5g approx) of pumpkin seeds
- 1 tsp honey

How to make
Mix all the ingredients with your favourite fruits and make sure to add the seeds at last for the best experience.  


Health Experts Say

Dr. Shweta Priyadarshini

"A lead nutritionist at Cora Health, With 10 years of experience in the field of Nutrition and Dietetics.
Having done a PhD in Nutrition Science, I understand food and it’s relation to our body in and out. Maintaining the right balance and a healthy relationship with your food is what I swear by. This especially curated immunity guide will help you with building your immune health"