White blood cells are the body's defenders against bacteria, viruses, trauma and the development of cancer. The immune system identifies invaders and, through a series of complex chemical reactions, attacks and destroys these invaders. Poor nutrition can compromise the work of white blood cells and the role they play in immunity.
The Immune System
According to NobelPrize.org, the immune system is made up of complement cells, which signal other white blood cells; phagocytes, which specialize in eating bacteria; and lymphocytes, called T-cells and B-cells, which regulate the immune system. Complement cells trigger inflammation, attract phagocytes and kill intruders. Phagocytes eat viruses, bacteria and dead or injured cells. Lymphocytes are the memory cells of the body and produce antigens, which will activate other lymphocytes and eventually kill the invading cells.
Lipids
Alpha-linolenic acid and omega-3 fatty acid have a direct impact on immune function, according to the Linus Pauling Institute. These types of fats are incorporated into the white blood cells outer membrane where they modulate immune and inflammatory responses. Foods with these types of lipids include safflower oil, sunflower seeds, corn oil, pecans, Brazil nuts, flaxseed oil, walnuts, tofu, herring, salmon, sardines, trout, canned tuna and oysters.
Vitamin C Foods
Vitamin C is a highly effective antioxidant that protects white blood cells from free radical damage. Vitamin C has been shown to stimulate the production and function of white blood cells. Lymphocytes, phagocytes and neutrophils are primarily affected by vitamin C. Foods that are high in vitamin C include broccoli, oranges, raspberries, strawberries, red peppers, tomatoes and many other fruits and vegetables.
Zinc
Zinc is critical for the normal development and function of white blood cells, according to the Linus Pauling Institute. Zinc deficiency results in a compromised complement system and impaired phagocytosis. Foods such as oysters, beef, chicken, yogurt, cheddar cheese, milk, almonds, peanuts and chickpeas are high in zinc.
