Foods That Increase White Blood Cells


When these foods that increase white blood cells are considered in your diet, there is a great possibility that your immune system is given a super boost. White blood cells are one of the components of the human body; white blood cells, red blood cells, plasma, and platelets.

Even though the white blood cells amount to just 1% of the human blood, they have an indispensable influence on the immune system. The white blood cells are generally produced in the bone narrows and then afterward stored in the blood and lymph tissues.

However, studies reveal that some white blood cells only live for about three days because the bone marrow steadily makes them.

In an actual sense, the white blood cells are soldiers in the war in front of diseases and infections. They destroy harmful substances and prevent infections. They work within the immune system to fight off bacteria, viruses, and fungi.

White blood cells are divided into four (4): eosinophils which help antioxidants to attack and kill parasites; neutrophils which fight infections by killing and digesting bacteria and fungi; monocytes help in the breakdown of bacteria and basophils that make histamine when an allergic reaction happens.

There are several reasons why white blood cells become low. These reasons range from fatigue, and stress to the refusal or low intake of foods to increase white blood cells. It is thus necessary to increase white blood cells with foods as many people believe that there is no actual tendency how to increase white blood cells by food.

Foods That Increase White Blood Cell

Learn the role that specific foods can play in increasing the number of white blood cells. Our muscles, skin, and organs all require special nutrients to stay healthy and work properly. The same is true for our blood cells. Research has shown that there are some nutrients that help white blood cells fight off foreign invaders in the body.

They are essential for maintaining a healthy immune system and keeping us from getting sick with frequent colds or infections. By eating a diet rich in these nutrients, you can help your body maintain a healthy immune system.

This article will look at how foods boost white blood cells by exploring the various diets. These foods to boost white blood cells are important to the general well-being of the body because the body experiences signs of infections like high fever, throat soreness, cough, and sometimes shortness of breath when there is an extreme inadequacy in the white blood cells. If you do not want any of these, you have to create spaces for these foods to boost white blood cells.

Related Post: Foods That Weaken Immune System

Foods That Increase White Blood Cell


Garlic is one of the ways to increase white blood cells with food. It is a plant (allium sativum)that is related to the onion with a pungent bulb used in cooking. It is a great plant that is relevant to the increase in white blood cells.

Garlic possesses allicin which stimulates immunity through the release of plenty of white cells like lymphocytes, macrophages, and eosinophils. It also reduces blood pressure and often softens the texture of the arteries. Garlic is absolutely an antioxidant that helps white blood cells fight against infections. Take garlic as food to increase white blood cells.

Citrus Fruits

Citrus fruits are foods that increase white blood cells and must be added to your diet to justify the doubt on how to increase white blood cells by food. These fruits like tangerines, oranges, lemons, limes, and clementine are all rich in vitamin C.Vitamin C is a major producer of plenty of white blood cells that serve as agents of protection against diseases and infections. This is why citrus fruits are rich sources of food to boost white blood cells.

Poultry Meats

Poultry meats are foods that increase white blood cells. Chicken, beef, and turkey are poultry meats and are very essential to the development of a strong and healthy immune system. All poultry meats are rich in zinc, a mineral that helps in the increase of white blood cells in the body. Aside from this, zinc releases antibodies that help in the fight against diseases and infections. Zinc also restores and regulates the power of white blood cells in the immune system. Add poultry meats into your diets and be relieved that it is indeed a great decision to count on them as foods to boost white blood cells.


It is no doubt that broccoli should make the list of foods to increase white blood cells. Broccoli is a natural food that contains vitamins and minerals. Broccoli can be one of the best vegetables you can ever think of on how to increase white blood cells by food. The broccoli contains an antioxidant known as sulforaphane  (SFN)that regulates the production of white blood cells and helps to boost the immune system. When you consume a cup of cooked broccoli, you will boast of active and vibrant fighters in your immune system.


Fish are a group of foods that contain omega-3 fatty acids. Consume fish as a way to increase white blood cells with food. Essential fatty acids are needed to avoid damage that may occur in the body.Omega-3 fatty acids help boost the immune system through the production of phagocytes. Phagocytes are white blood cells that fight bacteria. Apart from this, there are several other compounds produced by omega-3 fatty acids to increase white blood cells with food. Fish like sardines, tuna, mackerel, and salmon have omega-3 fatty acids.

Foods That Increase White Blood Cell


Another healthy method to increase white blood cells with food is by the intake of spinach. Spinach is an edible vegetable that you can take as food to increase white blood cells. Spinach, as a vegetable, is very high in vitamins and minerals. These compounds are very useful in the production of white blood cells in the immune system. Aside from this, spinach is rich in plenty of antioxidants and fact, beta carotene which adds to the fighting ability of the immune system.

Green Tea

Green Tea is another food to increase white blood cells. It should be given a space in your diet menu for its power of flavonoids, a powerful antioxidant that fights against diseases that might attack the immune system. Green tea also contains very rich catechins which regulate the activity of white blood cells and the ability to kill bacteria and viruses. An amazing fact that makes green tea join the league of foods that increase white blood cells is the richness in epigallocatechin gallate. Green tea is indeed an immune booster.

Red Bell Peppers

Red Bell peppers are parts of the answers as to whether food boosts white blood cells. They contain vitamin C which produces healthy white blood cells for the immune system. They also possess immunity regulation properties that convert foods to boost white blood cells in the immune system. Take red bell peppers raw by slicing them in your salad and enjoy the full advantage of how to increase white blood cells through food.

Sunflower Seeds

Sunflower Seeds help to boost antioxidants like the white blood cells in the immune system. They also regulate the functions of white blood cells as they contain phosphorus, magnesium, vitamin E, and vitamin B6. Sunflower seeds are also very rich in selenium. Selenium has a very effective power on the production of white blood cells, especially neutrophils and lymphocytes.

How To Improve Your White Blood Cells Naturally

Do you ever find yourself with a fever during a cold or flu? A fever often happens because your white blood cells are trying to fight infectious microbes. Fever is your body’s natural response to infection.

White blood cell||How to  improve white blood cells naturally

What Are White Blood Cells, What Do They Do For You, And How Can You Improve Your White Blood Cells Naturally?

White blood cells protect your body from infection and keep your immune system strong. One of the best ways to stay healthy and cold-free is by eating a variety of immune-boosting foods and leading a healthy lifestyle.

What Are White Blood Cells

Your blood is made up of white blood cells, red blood cells, plasma, and platelets. White blood cells account for about 1% of your blood but they have an enormous impact. White blood cells (WBCs) are also known as leukocytes or white corpuscles. They protect your body against illness and disease.

Red blood cells and most white blood cells are made in your bone marrow, the soft fatty tissue in your bone cavities. They are then stored in your blood and lymph tissues. Some white blood cells only survive for one to three days, so your bone marrow is constantly producing them.  

Think of white blood cells as your immunity cells that are constantly at war. They move within your bloodstream and work with your immune system to fight infections, bacteria, and any other foreign invaders that could affect your health.

sick woman sitting on the couch under a blanket

Whenever your body is in distress or under attack from infection, your white blood cells rush in to defend your health. They help to destroy harmful substances and prevent illness.

There are different types of white blood cells that all serve a slightly different purposes.

Some types of white blood cells are:

  • Eosinophils – they help with allergic responses as well as attack and kill parasites and cancer cells.  
  • Basophils – produce histamine during an allergic reaction
  • Neutrophils – fight infection by killing and digesting bacteria and fungi
  • Monocytes – help to break down bacteria

What Causes White Blood Cells to Be Low?

If your white blood cell count is slightly low, it may be a result of fatigue and stress. Typically, your body will resolve this on its own after some much-needed rest and nutrition. Your doctor may repeat a blood test just to be sure though.

When white blood cell count is too low it can no longer fight infection. This can result in a condition known as leukopenia. There are different types of leukopenia depending on which type of white blood cell you’re low in. For example, if your blood is low in neutrophils, the type of leukopenia is known as neutropenia. Neutrophils are the white blood cells that protect you from bacteria and fungal infections.  

Other conditions may produce a low white blood cell count. You may be on some medications or radiation therapy that can lower your amount of white blood cells. Your doctor will be monitoring you in those instances already.

A drastic result in low white blood count can be related to additional diseases such as cancer, liver disease, lupus, autoimmune disorders, HIV, lupus, and additional infections within your body.

Not every low white blood cell count is related to these diseases; however, diseases are not to be excluded, and depending on the low range of your results, doctors will lead you in the right direction.

A drop in white blood cell count can also be a result of the following:

  • Viral infections
  • Alcohol abuse
  • Poor nutrition
  • Medications like antibiotics
  • Autoimmune disorders
  • Congenital diseases

When you have a low white blood cell count, you may notice signs of infection like a high fever, chills, and sweating. If your white blood cell is low due to infection, you may also notice a sore throat, cough, and shortness of breath.

How Can I Improve My White Blood Cells Naturally?

There are a few natural ways to boost your white blood cells such as:

  • If you are overweight, losing a few pounds can help increase your immunity.
  • Drinking water helps to increase immunity by flushing out toxins.
  • Decreasing sugars and unhealthy fats also can boost your immune system by keeping those white blood cells healthy.
  • Sleep is another key factor to increase your white blood cells naturally. So, find your Zen, reduce your stress, and get enough.

Here are 10 ways to improve white blood cells naturally:

  1. Zinc
  2. Probiotics
  3. Vitamin E
  4. Vitamin C
  5. Garlic
  6. Folate
  7. Omega-3 fatty acids
  8. Green tea
  9. Ginger
  10. Selenium

Now and then you go to the doctors and have your blood taken for a check-up. Most likely they are checking your white blood cell counts, liver, cholesterol, thyroid, and kidney functions. An increase or decrease in these blood counts may show something as simple as an infection, or something that needs further investigation.

What happens when your white blood cells come back too low? Can you improve your white blood cells naturally? With an increase of people wanting to take a more natural approach to their health, it is logical that we start at the basics: our blood.

Top Ten Ways to Improve White Blood Cells

1. Zinc

This mineral is a key ingredient in producing white blood cells that release antibodies that fight infection. Zinc helps to slow cancer growth.

2. Probiotics

Your gut plays an important role in hosting a large portion of your immune system, maintaining a healthy balance of good and bad bacteria in your gut. Probiotics populate your gut and help get rid of harmful bacteria, giving your immune system an increased capacity to fight pathogens. Healthy gut flora helps your body to maintain healthy responses to allergens. A healthy and balanced population of good and bad bacteria in your gut is essential in fighting off infections.

nuts and seeds in wooden spoons vitamin

3. Vitamin E

Vitamin E is a powerful antioxidant. It helps the body fight off infection and widens blood vessels. This helps to stop clots from forming in blood vessels. Foods rich in vitamin E include nuts, seeds, spinach, and broccoli.

4. Vitamin C

It’s pretty common for people to turn to vitamin C after they are infected with a cold or flu. This vitamin helps to increase interferon (a protein) which protects your blood cells from viruses. By improving your immune system, your body produces more white blood cells that respond swiftly to fight infection.

Your body doesn’t produce or store vitamin C so it’s important to get your recommended daily intake from your diet. Some foods high in vitamin C include grapefruit, oranges, lemons, and kiwi.

5. Garlic

Studies have shown that garlic stimulates immune cells, helps white blood cells fight off infection, increases white blood cell counts, and acts as an antioxidant.

fresh garlic in a wooden bowl

Garlic can benefit much more than your white blood cell counts. According to the National Center for Complementary and Integrated Health, garlic may help to lower blood pressure as well as slow down the hardening of arteries. It not only adds a delicious taste to any meal but is packed with immune-boosting and anti-inflammatory properties.

6. Folate

Folate (vitamin B-9) is required for the production of white blood cells. Foods enriched with folate are dark leafy vegetables, avocado, beans, nuts, and fruits.

7. Omega-3 Fatty Acids

Omega-3 fatty acids improve your immune system by increasing phagocytes. These are the white blood cells that literally eat up bacteria. Essential fatty acids protect the body from damage that occurs if the body over-reacts to an infection. One study found that when children were given just half a teaspoon of flax oil each day, they experienced fewer colds and other respiratory infections.

8. Green Tea

Green tea is packed with antioxidants, flavonoids, and catechins. It has a high level of catechins. In particular, it contains epigallocatechin gallate or EGCG. It’s thought that EGCG is responsible for most of the green tea’s health benefits.

green tea to help boost white blood cells and immune system

One study found that catechins may kill influenza viruses. Green tea is rich in these powerful catechins. EGCG is very effective at managing multiple aspects of immunity. This makes green tea a potentially powerful immune-boosting tool.  

9. Ginger

Ginger is known for its immune-boosting and anti-inflammatory effects. It increases blood flow and may help to reduce inflammation which can be especially useful for sore throat and other inflammatory diseases. Ginger is also antibacterial and can help support the immune system.

10. Selenium

Selenium is an essential trace element which means you only need a little bit of it in your diet. It has been found to have a positive effect on the production of white cells, in particular, neutrophils and lymphocytes. This trace element also plays a number of vital roles involving the immune system. Brazil nuts are a great source of selenium.

By keeping your immune system strong, you are providing your body with extra strength to help keep your body healthy as it works together with your white blood cells to protect you from germs, bacteria, and viruses. Depending on the reason for your decrease in white blood cells, you may require the aid of medical intervention.

brazil nuts with selenium

It is important to recognize that not everything is powered by our diet and exercise regimes. Staying healthy and eating a healthy diet to improve your immunity can only help keep those white blood cells strong and healthy. It is just as important to maintain your health by reducing stress, getting enough consistent sleep, and getting regular physical checkups.

By incorporating immune-boosting foods into your diet, you give your body the best chance to function at optimum levels and fight off infection. Your white blood cells rush to your defense at the first sign of an infection, helping you to stay as healthy as possible. Although your cell count can drop for reasons out of your control, eating a varied diet full of whole foods, fruit, and vegetables, can help to improve your white blood cells naturally.


In conclusion, eating the right foods can help increase your white blood cell count and improve your overall health. Some of the best foods to eat for this purpose include fruits and vegetables, lean protein, and whole grains. Make sure to include plenty of these nutrient-rich foods in your diet to boost your immune system and keep yourself healthy!

Frequently Asked Questions (FAQs)

How long does it take for white blood cells to increase?

White blood cells (WBCs) are produced by the bone marrow and take about two weeks to mature. The number of WBCs in the blood increases when there is an infection or other type of inflammation.

What foods to avoid if you have low white blood cells?

There are a few different foods that you may want to avoid if you have low white blood cells. These include processed foods, sugary foods, and unhealthy fats. It is also important to avoid drinking alcohol and smoking cigarettes.

How can I raise my white blood cell count naturally?

There are a few things you can do to help raise your white blood cell count naturally. Some simple tips include getting enough rest, eating a healthy diet, and exercising regularly. You can also try taking supplements such as vitamin C and zinc. If your white blood cell count is still low after trying these natural methods, be sure to consult with your doctor.

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