It's up to your white blood cells to protect you from harmful invaders, including bacteria, and it's up to you to keep your immune system -- and therefore your white blood cells -- in tiptop shape. Director of the Yale Prevention Research Center in New Haven, Connecticut, David Katz., stated on CNN Health in 2007, "There's no question the immune system fundamentally is influenced by overall health -- and a balanced diet is key."
White Blood Cells
When thinking about healthy white blood cells, consider your immune system. Cells and tissues work to keep foreign invaders out of your body. Your body's first defense are the membranes that protect the entrances to your body, such as respiratory and nasal passages. If however, invaders called antigens -- including viruses or bacteria -- do get into your body, then it's time for your white blood cells to destroy them.
Balanced Diet
The United Kingdom's Environmental Law Centre states that too much sugar and too much fat can deplete the antigen destroying abilities of your white blood cells. Gabriel Fernandes, professor of medicine at the University of Texas Health Science Center at San Antonio, explained in 2007 CNN Health in 2007, that being overweight or having high triglyceride levels can cause your white blood cells to have trouble recognizing foreign invaders. Therefore it's safe to say that a nutritious diet full of fruits, vegetables, good fats and protein is the starting point for healthy white blood cells.
Dark Greens
Dark green vegetables, as well as other veggies such as sweet potatoes and carrots, are naturally rich in the compound carotene, which enhances white blood cells, according to Syracuse University. You should have five fruits and vegetables a day, although the University of Virginia explains that nine is more ideal.
Citrus Fruits
Dr. George Obikoya stated on The Vitamins and Nutrition Center website that vitamin C is important to the overall health of your immune system. One reason being is that it increases what are called lymphocytes, or white blood cells that aid in combating infections.Oranges, grapefruit and other citrus fruits are naturally rich in vitamin C.
Lean Meat
Amino acids in protein are basically the foundation of every single cell in your body, including white blood cells. Not getting enough protein means not supporting your white blood cells, and the fewer there are, the more they're overrun by antigens. According to Simin Nikbin Meydani, associate director of the Jean Mayer Research Center on Aging at Tufts University in Boston, Massachusetts, white blood cells play by the rule of "safety in numbers" by increasing to combat invaders. So make sure to get your amino acids and protein, specifically from healthier lean meats such as turkey and salmon.
Ganoderma
The Environmental Law Centre explains that the fungus ganoderma can help to increase white blood cell count while suppressing antigens that are affiliated with health problems such as the flu.
References
- CNN Health; Follow This Eat-Right Plan to Fortify Your Immune System; Stacey Colino; November 2007
- Environmental Law Centre: Tips for Boosting the Immune System
- Syracuse University liveU; Winter Wellness; Claire Vassallo
- University of Virginia: White Blood Cell Counts
- The Vitamins and Nutrition Center: Vitamin C (Ascorbic Acid)
- MedlinePlus: Vitamin C
