Overview

Basically, white blood cells (WBC) help to improve the function of the immune system and combat infections. Therefore, they are important in the body. It may show a disease when someone has a low count of white blood cell. Lack of adequate white blood cells weakens your immunity, making you more prone to disease-causing viruses and bacteria. These diseases can strengthen over time, making your body unable to combat the diseases at all if the deficiency isn’t treated. Increasing white blood cells count can reduce the chances of getting sick of a person and affect their energy levels as well. You can increase white blood cells by consuming certain healthy foods. Therefore, in this post, we at VKool.com will be listing out top 10 foods to increase white blood cells count. Read on and add these healthy foods to your diet.

Top 10 Best Foods To Increase White Blood Cells Count You Should Know

1. Foods To Increase White Blood Cells – Omega-3 Fatty Acids

Generally, dietary omega-3 fatty acids ^[1] can help to increase the production of phagocytes of the body, a type of white blood cells, which engulf harmful foreign entities. According to a study in 2024 published in Cancer Epidemiology, Biomarkers and Prevention, the levels of white blood cells in female volunteers who took dietary fatty acids increased. Another study indicates that consumption of fish oil enhances the activity of a type of white blood cells called B cells. You should include flaxseed oil, chia seeds, fish oil, walnuts, oysters, salmon, spinach, and soybeans in your daily diet because these foods are rich in omega-3 fatty acid content.

2. Green Tea

According to a study, green tea has been used since ages to deal with multiple ailments ^[2]. Green tea is loaded with antioxidants, which help the body combat infections. It is also full of flavonoids and epigallocatechin gallate, or EGCG, which enhance immune function. As a result, it helps to increase white blood cells counts by boosting the immune system. Along with the amino acid L-theanine present in green tea aid in producing germ-fighting compounds in the T-cells. You can drink green tea daily for best results.

3. Foods To Increase White Blood Cells – Garlic

Garlic is helpful for increasing white blood cells count and boosting natural killer cell activity. Besides, it is rich in the sulfur, which helps to boost the immunity and white blood cell count. A study shows that the antimicrobial properties and high vitamin C content in garlic make it a potent and significant immune-system booster and are very effective against viral, fungal, bacterial, and parasitic infection ^[3]. According to another study, rats fed garlic indicated a remarkable increase in total white blood cells count ^[4]. It also seems to enhance the ability of WBCs to combat infections and boosts other immune cells.

Read also: Health benefits of garlic to the human body

4. Fruits And Vegetables

Generally speaking, fruits and vegetables can help to increase antibody & white blood cell production since they are rich in vitamin C. You need to eat a minimum of 6 servings of vegetables and fruits per day to ensure adequate intake of vitamin C. Vegetables containing high amounts of vitamin C consist of peppers of all kinds, mustard greens, Brussels sprouts, kale, broccoli, spinach, and cauliflower. Fruits rich in vitamin C include guava, strawberries, papaya, kiwi, citrus, and cantaloupe. Beta-carotene also helps to boost infection-fighting cells & T-cells production. It also helps to boost the immune system to increase white blood cells count. Vegetables and fruits high in beta-carotene are carrots, pumpkin, squash, sweet potatoes, apricots, and mangoes.

5. Foods To Increase White Blood Cells – Nuts And Seeds

Vitamin E has the ability to make your immunity stronger and contains antioxidant properties. It helps to stimulate the killer cells production, which destroys cancer cells and germs. The B-cells production, which comes from the immunity, is also increased by vitamin E. This cell helps to produce antibodies, which is helpful for killing the bacteria. Seeds, nuts, and vegetable oils are packed with vitamin E. Eat foods such as almonds, peanut butter, sunflower seeds, broccoli and spinach to get vitamin E. You can also take Vitamin E supplements.

6. Vitamins B6, B12 & Folic Acid (Folate)

Folic acid and vitamins B6 and B12 help to produce white blood cells in the body. Foods rich in vitamin B6 consist of sunflower seeds, chicken, turkey, dried nuts, avocados, spinach, and bananas. Foods high in folic acid include lentils; dried beans and peas; leafy greens such as broccoli, spinach, asparagus and okra; and citrus fruits. You can also take folic acid supplements. Foods high in vitamin B12 ^[5] include low-fat yogurt and milk, fortified breakfast cereals, chicken, clams, trout, and salmon. For recommended doses of these supplements or foods suitable for your health conditions as well as any prescribed medication, remember to consult a doctor

7. Foods To Increase White Blood Cells – Lean Protein

Generally, protein consists of amino acids ^[6] that are the building blocks of WBC. The body can’t produce enough WBC to fight off antigens without enough amounts of protein. Lean meats, such as fish, seafood, and skinless poultry contain high quantities of protein. Besides, lentils, beans, and eggs are also rich in protein.

8. Zinc

Zinc is one of the best foods to increase white blood cells you should consume. Shellfish and dark meat are full of zinc. According to a 2024 study, zinc plays an important role in improving human health ^[7]. It can help the body produce more WBCs and makes existing WBCs more aggressive. Foods rich in zinc include turkey meat, beef, crab, and oysters. Plus, you can also take zinc from fortified cereals and beans.

Read also: Symptoms of zinc deficiency

9. Foods To Increase White Blood Cells – Yogurt

Yogurt is rich in probiotics, which is helpful for fighting against bad bacteria. In addition, it also aids in increasing white blood cells by stimulating your immune system. According to a study, people who consume beverages with probiotics frequently, the WBC are higher because not many bad bacteria that nurture in the digestive tract. In addition, yogurt is also rich in vitamin D, which helps to regulate the immunity and boost the natural defenses of the body against diseases.

10. Papaya

This is one of the excellent foods to increase white blood cells count. This fruit has the ability to increase the production of white blood cells or lymphocytes in the body because it is loaded with vitamin A. Plus, lymphocytes good to enhance the immune system and fight cancer. Besides, this fruit is also enriched with vitamin C. It also contains a digestive enzyme named papain, which has anti-inflammatory effects. Along with that, this fruit is beneficial to improve your overall health because it is a rich source of folate, potassium and B vitamins.

Read also: Healthy benefits of papaya

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Just include these foods in your daily diet to help increase white blood cells count naturally. You can visit our main Health page to read more other such articles. Do you know other foods to increase white blood cells? Don’t hesitate to share your thoughts with us.

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