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Recipes to raise your defenses

by Alivia Nyhan
Published: Last Updated on

The immune system is responsible for defending the body from any bacteria, virus, or harmful substance that represents harm to the body, as it can detect these antigens and destroy them. This is possible, in large part, thanks to the defenses: lymphocytes or white blood cells and antibodies, protein molecules, which have the power to recognize any foreign agent in the body and not only destroy it, but also recognize it if it appears again. in the future. They are the body’s defenders that prevent us from getting sick.

For this reason, it is essential to maintain high defenses and a strengthened immune system since this is the best way to prevent infections and diseases and stay healthy. However, it can happen that at some point of weakness, the virus is more robust, and our body loses the battle and gets sick. Then we have to take medicines to recover and take forceful actions that allow us to recover our immune system and make it strong. Again. How can we do it? Very easy: through food. For this reason, we invite you to learn about the best recipes to raise your defenses in this FastlyHealarticle.

Why do I have low defenses?

White blood cells are a type of blood cell produced by the bone marrow. Their primary function in the body is to recognize and eliminate any bacteria, virus, or toxic substance to prevent diseases or infections that can affect health. The average values ​​of white blood cells range between 4,000 and 11,000 leukocytes, and a quantity below that margin is a symptom of a significant decrease that must be addressed.

Among the leading causes of having low defenses are:

  • Bacterial infections and the flu.
  • Diseases like malaria and measles also lower white blood cell levels.
  • Liver failure, lupus, and aplastic anemia also lower defenses.
  • A significant symptom of leukemia is low levels of white blood cells.
  • Treatments like chemotherapy and diseases like HIV also lower the white blood cell count.

To treat a significant decrease in white blood cells, it is essential to know the cause that is triggering this disorder. However, when the reason is bacteria, flu, or infection, it will be necessary to strengthen the immune system to raise the defenses and promote recovery. Food plays a fundamental role in this objective. Thanks to the food, the body obtains all the necessary nutrients and vitamins to stimulate the production of white blood cells, which translates into higher defenses and a more robust immune system.

Recipes to raise your defenses: juices

Orange juice with strawberry and guava

Of the entire range of fruits that exist, these three are the ones that contain the highest amount of vitamin C. This nutrient raises the body’s defenses and acts as a natural antihistamine, fighting diseases and destroying fungi and bacteria.

Ingredients :

  • 2 oranges
  • 1/2 cup strawberries
  • 1 guava
  • 1/2 liter of water.


  1. Wash all the fruits and peel the oranges.
  2. Add everything to a blender; if you want, you can add sugar or not.
  3. Drink a glass every morning.

Juice to strengthen the immune system

This game is ideal for those people who get sick very often and need to raise their defenses to prevent constant relapses. The carrot offers large amounts of iron, calcium, phosphorus, and vitamins B, C, and D and helps the body purify toxins and harmful substances. Please take advantage of its benefits through this juice.

Ingredients :

  • 1 carrot
  • 1/2 cucumber.
  • 1/2 stalk of celery.
  • 1 green apple.
  • 1 small beet.
  • 1/2 liter of water.


  1. Boil the beets and remove the shell.
  2. Peel the carrot.
  3. Process all the ingredients in the blender and sweeten them to taste.

Drinking this juice on an empty stomach is recommended to absorb all its nutrients better.

Antioxidant juice

Antioxidants are essential substances that help prevent the effect of free radicals in the body; for this reason, they help prevent premature aging of cells and diseases such as cancer. All foods rich in vitamin C are potent antioxidants that you can use to strengthen your immune system.


  • 2 oranges
  • 1 beet
  • One cup of purple grapes.
  • 1/2 liter of water.

Preparation. Wash and peel the oranges, and also peel the beets. Process all the ingredients in the blender and sweeten to taste.

Kiwi and orange juice

This juice is an explosion of vitamin C for the body because it combines two of the fruits that offer the most of this nutrient, not to mention that its delicious flavor is ideal to start the day with a rich breakfast.

  • Two medium kiwis were washed, peeled, and cut into pieces.
  • 2 peeled oranges.
  • 1/2 liter of water.

Preparation: add all the ingredients to the blender, sweeten to taste, and drink preferably first thing in the morning. It would help if you considered that this juice has a diuretic effect, which allows it to release more toxins from the body, so it is expected that you urinate more frequently after drinking it.

Potent juice to boost defenses

This game is perhaps one of the best recipes to raise your defenses because it combines the benefits of garlic, onions (decongestant), orange, and broccoli that you can substitute for spinach or celery if you wish. The flavor, in any case, is not the most pleasant, but there is nothing that a little lemon juice and sugar cannot improve.


  • 1 she.
  • 1 peeled orange
  • 1/2 peeled onion.
  • One cup of broccoli, celery, or spinach.
  • 1/2 liter of water.

Preparation: Process all the ingredients in the blender and drink on an empty stomach. This juice should be taken every day for a month.

Foods that stimulate the production of white blood cells

To raise the defenses, it is essential to keep leukocytes in the blood balanced; this can be achieved if you consume foods that increase white blood cells in your recipes and daily meals. The offer is so varied that you can eat a different one every day and at each meal. Recognize them and start enjoying their benefits:

  • Zinc is essential to keep leukocyte levels in the blood stable and can be found in red meat, liver, chickpeas, sunflower seeds, and almonds.
  • If you are a lover of sweets, but you feel remorse about consuming them, take advantage of all the zinc content that dark chocolate offers, which, besides being healthy, offers a small amount of fat and calories to your body.
  • One of the great gems of diet are probiotics that strengthen the immune system and help digestion and intestinal transit, which allows the body to purify accumulated toxins. Find them in yogurt, kefir, and pickles.
  • Selenium helps fight infections, so more effective, and mushrooms will contain large amounts of this natural antioxidant.
  • The foods rich in vitamin C can not miss in this list. The fruit with the highest amount of this nutrient is guava, but you can also find vitamin C in kiwi, orange, lemon, broccoli, peppers, carrots, and spinach.
  • Omega 3 also strengthens the body’s immune function and can be found in salmon, sardines, eggs, and tuna.

Other recipes for raising your defenses

Increase the consumption of fruits

Eating a fruit salad for breakfast is of great help to increase the body’s defenses as it will offer your body large amounts of vitamin A, C, and E. If you want to increase vitamin A, eat more carrots and green vegetables. We already mentioned vitamin C, which is found mainly in citrus fruits such as oranges, and vitamin E can be found in nuts and sunflower seeds.

eat lean protein

Proteins also play a fundamental role in strengthening defenses. Of course, they must be fat-free proteins such as turkey, duck, chicken, and fish such as tuna, salmon, sardines, or halibut. Preparing a white fish ceviche with peanuts, sweet potato, and pieces of avocado and mango is an excellent recipe to raise your defenses.

This article is merely informative, at FastlyHeal .com we do not have the power to prescribe medical treatments or make any diagnosis. We invite you to see a doctor in the case of presenting any condition or discomfort.

If you want to read more articles similar to Recipes to raise your defenses, we recommend that you enter our Food category .

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