Our immune system’s ability to fight disease depends on the food that we consume. The immune system and white blood cells work together to deal with various infections, such as bacteria, viruses, fungi, and parasites, and even treat cancer cells. The normal range of white blood cells in the body is 4,300 -10,800 cells per microliter of blood.
Below you will find the recommended nutrients and foods that can be used to improve the production of white blood cells:
It is very important to include different vitamins in your daily diet, but vitamin C is the most important for increasing the production of white blood cells. Foods that include citrus, chili, broccoli and green and red peppers are rich in vitamin C, making them essential to your diet. Also, it should be noted that broccoli not only helps to increase white blood cells, it also contains many antioxidants thanks to its high vitamins A and E content.
The consumption of zinc accelerates immune system function, which is linked to increased production of white blood cells. Studies have shown that zinc deficiency may increase the risk of infection, and other studies have found evidence that zinc intake of 75 mg or more per day may reduce the duration of a cold and also the severity of the symptoms associated with it. Natural food sources include beans, sunflower seeds, chicken, nuts, whole grains, pumpkin seeds, wheat grass, and spinach.
Folic acid is a water-soluble vitamin that is needed to create and maintain new cells, and the consumption of this nutrient is especially important during periods of rapid cell division, such as during pregnancy or during the development and growth of infants. Vegetables such as spinach, turnips, peas, legumes and other fruits and vegetables are rich in folic acid, so it is recommended to add them to your regular weekly menu.
The recommended daily amount of selenium for an adult is 55 micrograms, and a lack of this mineral may increase the chances of developing angina, myocardial infarction, and coronary heart disease. In addition, selenium can increase the production of white blood cells and can be found in beef, tuna, salmon, chicken, beans, and Brazil nuts.
This substance helps protect the thymus gland, which creates immune system cells. Foods that contain beta-carotene increase the production of white blood cells, and they have the ability to fight infections if you make sure to consume them daily. Daily consumption of this nutrient should range from 2 -7 mg per day and it can be found in fruits and vegetables such as carrots, tomatoes, oranges, loquat, pumpkin, mangos and dark leafy green vegetables.
Turmeric is a great anti-inflammatory substance that relieves both types of arthritis; Osteoarthritis and rheumatoid arthritis. In addition, the main active ingredient is curcumin, which has proven its ability to reduce inflammation and fever, thanks to its positive effect on the proper functioning of white blood cells.
Just one cup of kale will give you all the vitamin A you need a day, which can help your body fight cancer cells. Also, kale increases the production of white blood cells and helps antibodies respond to invasive infections and even neutralize them.
Garlic contains elements that stimulate the immune system. Furthermore, it has an impressive ability to fight infections, thanks to the large concentration of allicin, created by crushing fresh garlic cloves.
Prebiotic and Probiotic
A high-fiber plant-rich diet with plenty of fruits, vegetables, whole grains, and legumes appear to support the growth and maintenance of beneficial microbes. Certain helpful microbes break down fibers into short chain fatty acids, which have been shown to stimulate immune cell activity. These fibers are sometimes called prebiotics because they feed microbes. Therefore, a diet containing probiotic and prebiotic foods may be beneficial. Probiotic foods contain live helpful bacteria, and prebiotic foods contain fiber and oligosaccharides that feed and maintain healthy colonies of those bacteria.
- Probiotic foods include kefir, yogurt with live active cultures, fermented vegetables, sauerkraut, tempeh, kombucha tea, kimchi, and miso.
- Prebiotic foods include garlic, onions, leeks, asparagus, Jerusalem artichokes, dandelion greens, bananas, and seaweed. However, a more general rule is to eat a variety of fruits, vegetables, beans, and whole grains for dietary prebiotics.
Cell studies have shown that tea catechins such as those found in green tea can prevent flu and some cold viruses from replicating and can increase immune activity. Human trials are still limited.
- Eat a balanced diet with whole fruits, vegetables, lean proteins, whole grains, and plenty of water.
- Perform moderate exercise
- Sleep 7-9 hours every night
- Manage stress
- Wash your hands
Source: Internet & Other sources
The views expressed in this article should not be considered as a substitute for a physician’s advice. Always make sure to seek a doctor or a professional’s advice before proceeding with the home treatment plan.