Your body needs white blood cells -- also known as leukocytes -- for a healthy immune system. White blood cells attack pathogens that invade the body in different ways. Some white blood cells eat bacteria, whereas others produce antibodies -- proteins that neutralize germs so they can't make you sick. Certain nutrients in the diet increase production of white blood cells that fight infection.
Zinc
The mineral zinc helps the immune system fight off disease by increasing the production of white blood cells. If you don't get enough zinc, you have a higher risk of getting viral and bacterial infections. Although zinc deficiency is rare in this country, certain individuals are at increased risk. People who suffer from chronic infections or digestive disorders, young children, vegetarians and women who take oral contraceptives are more likely to have zinc deficiencies. Excess intake of iron, calcium or copper can decrease zinc absorption as can drinking too much alcohol over the long term. Dietary sources of zinc include oysters, crab, lobsters, poultry and red meat. Whole grains, nuts and dairy foods also contain some zinc.
Vegetables and Fruits
Most vegetables and fruits contain the antioxidant vitamins A, C and E. Antioxidants help boost the immune system by producing more white blood cells and antibodies to fight off infection. People who eat diets high in vitamin C have lower rates of colon, prostate and breast cancer, according to Dr. William Sears, nationally known pediatrician and family nutrition expert. Vitamins A and E help destroy cancer cells, as well. Vegetables and fruits also contain bioflavenoids -- phytonutrients that protect the body's cells from environmental pollutants. Eating at least six servings of vegetables and fruits each day can help keep your immune system healthy.
Omega 3
Flaxseed, canola oil and fatty fish such as salmon, mackerel, herring, sardines and tuna contain the omega-3 fatty acids that increase the activity of phagocytes -- white blood cells that ingest bacteria and other harmful organisms. Phagocytes also absorb dead cells in the body and contribute to wound healing. Although you should eat at least two servings of fish each week, you need to watch the total number of calories you consume. Despite the health benefits, eating too much fatty fish can cause weight gain.
Garlic
Allicin and sulfides are substances in garlic that increase the production of white blood cells and antibodies. Garlic gets its odor and taste from allicin -- a compound that is most potent when garlic is chopped or crushed. The medicinal properties of allicin help fight viruses and bacteria that cause infection. Garlic is also an antioxidant food that decreases the build-up of free radicals in the blood that can damage cells. Cleveland Clinic recommends eating one clove of garlic each day to get optimum health benefits.
