White blood cells are the main components of the immune system, the body's primary defense against disease. Nutrition has a major effect on the health of white blood cells, and even minor deficiencies can cause a decrease in immune function that leads to an increased susceptibility to disease. While taking dietary supplements can increase the levels of necessary nutrients in your bloodstream, consuming a diet high in nutrient-rich foods is an even better way to improve and maintain your white blood cells.
White Blood Cells
White blood cells come in two types, both of which are important in overall immunity. One type, called B-lymphocytes or B cells, work by recognizing and creating antibodies against foreign proteins. T-lymphocytes, or T cells, attach to invading organisms that display foreign proteins on their surface and destroy those organisms. White blood cells not only attack bacteria and viruses, they also destroy abnormal cells within the body, such as cancerous or precancerous cells.
Dietary Impact
The quality of your diet can have a major impact on immune functioning. Deficiencies in certain nutrients, such as vitamin B-12, can lead to lowered production of both types of white blood cells. According to the Cleveland Clinic, many people have marginal nutrient deficiencies, low levels of nutrients in their system that don't cause the symptoms of a full-blown deficiency but do lead to lowered immune cell functioning.
Antioxidants
Free radicals, molecules created during the course of normal metabolism, can damage DNA and hamper white blood cell functioning. Antioxidants neutralize these dangerous molecules, so they are important in keeping your white blood cells working properly. Antioxidants come in the form of vitamins, minerals and phytochemicals, and they are found in a variety of foods. Vitamins C, E and A, zinc, selenium, lycopene from tomatoes, allicin from garlic and beta-carotene are all potent antioxidants that can improve the production and function of white blood cells.
Specific Foods
Fruits and vegetables are the mainstay of an immune-boosting diet, since these foods are high in vitamins, minerals and antioxidants. You should also balance your diet with lean meats, seafood and whole grains, which provide other important nutrients and antioxidants. Fruits high in vitamin C, including oranges, lemons, grapefruit, strawberries and tomatoes, are of particular importance for healthy white blood cells. Carrots, sweet potatoes and pumpkin are good sources of beta-carotene. Seeds, grains and vegetable oils provide vitamin E. Red meat, fortified cereals and oysters provide high levels of zinc. Meat, seafood and whole grains provide selenium. Vitamin D, obtained from fortified dairy products or produced by the skin in response to sunlight, also affects the functioning of white blood cells. Consuming whole foods is more beneficial than taking supplements with these nutrients because the nutrients in whole foods act in synergy with each other to provide optimal activity in the body.
