The immune system is your body's main defense system. It's responsible for preventing and fighting off sicknesses and infections. White blood cells are the immune system's best protection, destroying germs and preventing viruses from taking over, according to Dr. Bill Sears, a professor at the University of California at Irvine. He states that eating a healthy diet can actually increase the number of white blood cells in your body, making your immune system strong and healthy.
Step 1
Increase your intake of fruits and vegetables, especially those with bright or rich colors. The Cleveland Clinic states that green, leafy vegetables like spinach and broccoli are full of antioxidants, which help to boost the immune system. Oranges, berries, tomatoes and sweet potatoes are also full of vitamins, minerals and antioxidants to keep you healthy.
Step 2
Eat less red meat in order to maintain a strong immune system. The saturated fat in red meat such as beef and pork promotes inflammation in the body and works against the immune system. Therefore, the Cleveland Clinic recommends eating red meat only once every 10 days, or less often. Skinless chicken breasts, skinless turkey breasts, beans and tofu are all healthy sources of protein with little to no saturated fat. Turkey, beans and crab are rich in zinc, which strengthens the immune system by replicating killer T-cells, according to Sears.
Step 3
Take nutritional supplements, such as vitamin C, vitamin E and selenium daily. Taking a vitamin C supplement with a dose of 500 to 1,000 mg each day reduces oxidative stress done to the body by free radicals, according to the Cleveland Clinic. It also recommends taking 400 IU of the antioxidant vitamin E each day, along with 200 mcg of selenium to reduce your risk of getting sick. These nutrients are available in the foods you eat, yet many people do not get enough in food alone, making supplementation necessary.
Step 4
Add garlic to foods for a flavor and health boost. Garlic stimulates the production of white blood cells, which work to fight off infections in the body. Use garlic in pasta, on chicken, turkey or on fish. Finely chopping up and using a clove of garlic is more effective than using garlic salt, which has very little actual garlic.
