Natural Ways to Strengthen the Body’s Defenses

Let's look at some general tips on how to strengthen the body's defenses and then go into some amazing home remedies for this.
Natural Ways to Strengthen the Body’s Defenses
Maricela Jiménez López

Reviewed and approved by the doctor Maricela Jiménez López.

Last update: 30 May, 2022

Your immune system performs the important function of protecting your body against diseases caused by viruses, bacteria, fungi, and parasites. Needless to say, having a strong immune system helps you guarantee good health for all your normal activities. If you keep getting sick, it might be hard to maintain a good quality of life. Learn how to naturally strengthen the body’s defenses below!

The role of the immune system is to identify and destroy outside organisms that invade the body. In fact, it’s able to recognize anything that comes into the body. But due to certain factors that we’re exposed to on a daily basis or poor lifestyle choices, the immune system can be weakened. This tends to make us vulnerable to different types of diseases. Luckily, by changing your daily habits and trying these natural remedies, it’s possible for you to strengthen the body’s defenses.

Tips to strengthen your body’s defenses

Before we share some ways to help increase your defenses when they’re already low, let’s talk about good habits. There are some general healthy recommendations that are key to having a strong immune system.

Eat lean protein

strengthen the body’s defenses by eating lean protein
Experts recommend eating meats like beef and pork in moderation to benefit from their important proteins. You might also benefit by increasing your consumption of fish and shellfish. These contain contain key nutrients that strengthen the body’s defenses.

Increase your consumption of fruits

Fruits can contain large amounts of vitamins A, C, and E, which help keep your immune system in top condition. To get more Vitamin A, eat more carrots and leafy green vegetables. To increase your intake of Vitamin C, add citrus fruits to your diet. If Vitamin E is what you really desire, focus on eating nuts and seeds.

Get 30 minutes of exercise a day

strengthen the body’s defenses with exercise
Health professionals recommend devoting at least 30 minutes a day to exercise – in addition to keeping you trim, it also boosts the immune system. That’s because physical activity causes white blood cells and antibodies to move more quickly throughout the body.

Avoid stressful situations

Stress can literally soak up all your energy and deplete the body’s defense reserves. Therefore, it’s best to avoid stressful situations and try to reduce your workload and work on not taking things so seriously. You can also try calming exercise – get involved with a yoga group, or walk your dog. These activities help you relax and free you from stress.

Natural ways to strengthen the body’s defenses

After you incorporate the above recommendations, you can use the below home remedies to strengthen the body’s defenses. Remember to consume them frequently. Only good habits really help prevent diseases and keep your body ready to fight viruses and bacteria.

Orange and carrot juice

strengthen the body’s defenses with carrot juice
Besides being a delicious juice that you can easily prepare at home, carrot and orange juice provides important nutrients. Some of these are including vitamins A and C and antioxidants. They help strengthen the immune system.


  • 1 carrot
  • 2 oranges
  • A splash of water

How do you make it?

Put the carrot through a juicer to extract the juice. If you only have a blender on hand you can put in the carrot and a little water to blend it. Then mix in the orange juice to get a drink that will really boost your defenses.

Kiwi and orange juice

Kiwis are incredibly rich in Vitamin C. In this recipe you’ll combine them with the properties of orange juice to make a powerful juice that will raise your defenses.


  • 2 kiwis
  • 1 tablespoon of bee pollen
  • 1 orange

How do you make it?

Wash, peel, and slice the kiwis before putting them in the blender. Add the bee pollen and orange juice and blend for a few minutes. Drink this juice every day, preferably during the winter when there’s a higher risk of colds and flu.


Propolis is a kind of resin, or glue, made by bees. They use it to cover the holes in the hive, which prevents the spread of germs. Some people say that consuming it can have some good effects on the immune system and general health. If you are interested in trying it out, mix 20 drops of propolis in a glass of water and drink it three times a day.

Defense-boosting juice

strengthen the body’s defenses with natural juices
This juice combines the positive benefits of garlic, orange, onion, and broccoli. It delivers a powerful remedy that will strengthen the immune system. Although it might not be the most delicious thing you’ll eat, its health benefits are amazing. In increasing your general health, it will contribute to your body’s abilities to withstand diseases.


  • 1 orange
  • 2 cloves garlic
  • 1 onion
  • 1 broccoli floret

How do you make it?

Squeeze the juice out of the orange and place all  the other ingredients in a blender. Then blend it all together until it’s smooth. Drink this juice once a day for a week, then take a month off before repeating.

All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.

This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.