Your white blood cells work by fighting off bacteria and viruses that could make you sick. A healthy number of them enables your body to stay healthy, and some foods contain nutrients that support white blood cell production. Among these are vitamin A, vitamin C, antioxidants and beta-carotene, all of which are abundant in berries. Berries are a healthy addition to a well-balanced diet and offer immunity-boosting benefits.
Strawberries
A cup of strawberries contains 97.6 mg of vitamin C. Adequate amounts of vitamin C allow your body to produce white blood cells, which in turn fight germs that enter your body. A diet rich in fruits and vegetables is the best way to get enough vitamin C in your diet, and the Ask Dr. Sears website recommends getting 200 mg per day to boost your immunity. Strawberries also contain antioxidants that fight diseases, 12 mcg of beta-carotene and 20 IU of vitamin A, all of which play a role in healthy white blood cells.
Blueberries
Blueberries may be small, but they pack a large antioxidant punch, one of the largest available among fruits, reports the U.S. Highbush Blueberry Council. Antioxidants are important for white blood cells because they help neutralize cellular damage in your body that could lead to illnesses, including cancer and heart disease. In addition, blueberries contain 14.4 mg of vitamin C, 47 mcg of beta-carotene and 80 IU of vitamin A.
Blackberries
Among berries, blackberries are one of the highest in vitamin A, with 308 IU per cup. Vitamin A is important for your immunity because it plays a role in making white blood cells, which fight infections and disease. It also boosts the efficiency of lymphocytes, a specific type of white blood cell. Blackberries also contain a high amount of antioxidants due to their color, which is where these compounds are found. A cup of blackberries also has 30.2 mg of vitamin C and 184 mcg of beta-carotene.
Raspberries
A cup of raspberries contains 32.2 mg of vitamin C, 41 IU of vitamin A and plenty of white blood cell boosting antioxidants. In addition, a cup also contains 15 mcg of beta-carotene, a nutrient that is converted to vitamin A in your body. If your beta-carotene intake is adequate, your body will have the vitamin A it needs to produce healthy white blood cells. Your beta-carotene intake recommendations can be met by eating a diet rich in fruits and vegetables, with plenty of berries included, according to the American Heart Association. Supplements are available, but talk with your doctor before taking because there isn't a lot of evidence to support their benefit.
