Fruits For White Blood Cells


Fruits for white blood cells? Adding foods with antioxidants and Vitamin C to your diet can increase the levels of these nutrients in your white blood cells. This helps them in their battles against the viruses and bacteria that cause unsightly stains on your teeth. Fruits are full of essential nutrients like Vitamins, Potassium and Fibre. The taste of fruits is delicious so many people love to eat fruits. So here we shared about some best fruit for white blood cell.

Foods to Boost White Blood Cells (Immunity)

Low white blood cell counts (WBC’s) or leukopenia, can occur at certain times throughout chemotherapy. Most of the time, blood counts will return to normal before a person starts the next round of chemotherapy, and also after cancer therapy is completed. The body relies on its immune system to fight invaders called antigens, which include bacteria, viruses and allergens. White blood cells attack these harmful organisms, allowing the body to maintain its health. Proper nutrition is key when it comes to maintaining your immune system. Essential vitamins and minerals increase the production and strength of white blood cells, thereby giving your immune system the power it needs to fight infection. Fortify your diet with foods that contain these vitamins but keep in mind that the amount of time it takes for WBC to return to normal varies from person to person.

If your ANC is low, you can minimize your risk of infection by using an antibacterial soap and warm water, and scrubbing your hands for 15-30 seconds several times per day, and every time before you prepare food. If you have neutropenia, you should avoid raw meat, eggs and fish, moldy or expired food, unwashed or moldy fruit and vegetables, and unpasteurized beverages, including fruit and vegetable juice, beer, milk, as well as unpasteurized honey. Fruits and Vegetables should be washed thoroughly before you eat them. It is also very important to practice good hygiene, hand-washing, and food safety practices.

If your diet is poor, or you are having a lot of trouble eating during treatment, you may benefit from taking a multivitamin and mineral supplement with vitamin B12 and folate. The body needs these two vitamins to make white blood cells. However, always talk to your doctor or dietitian before you take any dietary supplements, because some of these products should not be taken with certain chemotherapy treatments.

Omega-3 Fatty Acids

Dietary omega-3 fatty acids can help to increase the production of phagocytes of the body, a type of white blood cells, which engulf harmful invaders. According to a study in 2022 published in Cancer Epidemiology, Biomarkers and Prevention, the levels of white blood cells in volunteers who took dietary fatty acids increased and enhanced the activity of a type of white blood cells called B cells. Foods high in Omega 3 include flaxseed oil, chia seeds, fish oil, walnuts, oysters, salmon, spinach, and soybeans.

Green Tea

Green tea has been used since ages to deal with multiple ailments.  It is loaded with antioxidants, which help the body combat infections and is full of flavonoids and epigallocatechin gallate, or EGCG, which enhance immune function and combat infection.  Green tea also contains the amino acid L-theanine which increases production of germ-fighting compounds in the T-cells. So enjoy green daily for best results.


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 is very effective against viral, fungal, bacterial, and parasitic infection. It also seems to enhance the ability of WBCs to combat infections and boosts other immune cells. Add garlic to your favorite dishes and salad dressing for flavor enhancement and to reap the many benefits.

Fruits And Vegetables

Fruits and vegetables can help to increase antibody and white blood cell production since they are rich in vitamin C and Vitamin A (Beta Carotene).  You need to eat a minimum of 5-6 servings of vegetables and fruits per day to ensure adequate intake of these vitamins. 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 and boosts 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.

Special Note: Papaya

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 and 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.

Nuts And Seeds

Foods high in Vitamin E have the ability to make your immunity stronger as they contain antioxidant properties which helps stimulate the killer cells production to help destroy cancer cells and germs. The B-cells production, which comes from the immunity, is also increased by vitamin E which helps to produce antibodies, which is helpful for killing the bacteria.  Eat foods such as almonds, peanut butter, sunflower seeds, broccoli and spinach to get your daily vitamin E dose.

Special Note: Brazil nuts

They are a rich source of selenium and in fact, contain more of this mineral than any other nut with an average of 96 mcg per nut. Thus, the average Brazil nut contains 175% of the required amount of this mineral. Selenium is a trace element that is vital for the proper functioning of your body. It is essential for your thyroid and influences your immune system and cell growth. Higher levels of selenium have been linked to enhanced immune function and better outcomes for cancer, infections, infertility, pregnancy, heart disease, and mood disorders. In conclusion, brazil nuts are a highly effective way to maintain or increase your selenium intake. In fact, one study in 60 people found that eating two Brazil nuts per day was as effective as taking a selenium supplement at raising selenium levels.

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 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.

Lean Protein

Good quality protein is important for cancer patients to include in their diet, because our bodies need the building blocks (amino acids) from the protein we eat to make the new WBCs. Lean meats, such as fish, eggs seafood, and skinless poultry contain high quantities of protein. Great plant based sources include lentils, beans and soy.


Zinc is one of the best foods to increase white blood cells you can consume as 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 find zinc from fortified cereals and beans.


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.

White Blood Cell Count (WBC), Low, High

all about white blood cells.  why white blood cells count is high? why white blood cell count is low? foods that helps white blood cell count. White Blood Cells (WBC) are the immune cells of our body which are a part of blood. They are also known as ‘leukocytes’. Although they make up only 1% of the components of the blood, they have a very crucial role to play in our body. They are continuously at war with any bacteria or virus that enters our body, thus forming the first line of defense against any foreign invader that’s a threat to your health.

These WBC are made in the bone marrow and stored in the blood and lymphatic systems till they are needed  to fight any type of infection. Their ratio against red blood cell (RBC) is 1 : 600. Because WBC has a short life span so your body has to continuously produce them. A healthy diet is a key to making these WBC and staying fit and robust. You can try a simple recipe like Orange Tabbouleh.

Orange Tabbouleh, Healthy Orange Tabbouleh

There are different kinds of WBC which range from those which recognize the foreign bodies to the ones which reach to the site and destroy and ingest them. The different types of WBC are : 

Neutrophils : More than half of the white blood cells are Neutrophils. They are those powerful WBC which signal the other types of WBC of the invaders and go ahead and digest and kill the bacteria and virus. 

Eosinophils : They are primarily accountable for destroying parasites, cancer cells and also are a part of allergic responses especially to pollen. 

Basophils : These form only 1% of the WBC. They play a role in alerting the body to infections by secreting chemicals like ‘histamines’ and controlling body’s responses to allergies, especially that of asthma. 

Lymphocytes : These are very important type of WBC which are responsible for making antibodies that help the body defend against different types of harmful bacteria, virus and other threats. 

Monocytes : They form 5% of the WBC in your blood. their most important function is to break down the bacteria as well as ingest and clean up the dead cells and thus are often termed as ‘vaccum cleaner’. They usually have a longer life span than other types of WBC.

What is the Normal WBC count?

Checking the number of white blood cells us usually a part of CBC (Complete Blood Cell) test. A normal white blood cell count for a healthy adult is usually between 4,000 and 10,000 cells/MCL.

When is WBC Count High?

An increase in white blood cells is known as leukocytosis. A higher WBC count than normal usually indicates an infection signaling that your body has been attacked by bacteria or virus. As a counter effect, the body multiplies the number of WBC so as to fight and destroy the invaders.

Few factors which contribute to a high WBC count are 

• Infection

• Smoking

• Infections like tuberculosis

• Stress

• Pregnancy

• Allergies

• Tissue damage (eg. Burns)

• Tumors in the bone marrow

• Drugs such as corticosteroids

When is WBC Count Low?

When the number of white blood cells is too low it is termed as leukopenia. This condition indicates may indicate severe infections. A low WBC count is a signal that your body’s immune cells are being destroyed by the threats more faster than they are being made or the body is producing few of them. In simple words, it means that the bacteria or virus have increased or multiplied to a number which is now destroying your immune cells and your immune system has weakened.

Most common factor which contribute to low WBC count are:

• Severe Infection

•  Bone Marrow Damage

• Auto Immune Disorders

• Excessive exercise


• Cancer & Radiation Therapy

• Liver and spleen diseases

• Some specific medicines like cancer treating drugs or antibiotics

Diagnosis of High / Low WBC count

Your doctor who preferable knows your medical history is the best person to diagnose high / low WBC levels. S(he) will recommend a treatment plan to you after determining the cause. It is very likely that you may need to repeat the blood test periodically to run a close check at the WBC levels. 

If your WBC count remains high / low, this indicates that your condition has worsened. Your doctor might change the treatment or the medication till your WBC count returns to normal or may suggest you to visit a specialist. A low WBC count in very severe diseased conditions is slightly difficult to bring back to normal. 

Can Diet Help in Improving WBC Count?

Well, to a certain extent yes. Healthy eating is always a ladder to a healthy YOU. First basic rule is to avoid all the junk, refined and canned products from your food list. Yes, you are right…. This list is quite immense. It includes bread, pasta, burger, chips, canned juices, sugary foods, cakes, mithais and so on…. 

So the next question is what to eat then? Turn to the colourful Nature’s basket of fruits, veggies, whole grains cereals and their flours, dals, pulses and sprouts. These are rich in :

• Protein : Protein is a key nutrient and the basis of every cell of our body. Similarly, WBC are also made up of protein. This key nutrient is required throughout the life, only the needs vary depending on the stage of life. Eggs are a complete protein. A soft boiled egg for breakfast is an ideal way to make up for your protein needs.

Vegetarians can opt for whole cereals like buckwheat and quinoa to build their WBC count. Buckwheat is one such cereal which has all the 9 essential amino acids we need. (Note: Proteins are made of amino acids and out of 21 amino acids, 9 are not produced in our body and need to be sourced from food. These are essential amino acids). Try Buckwheat Pancakes and gain in 2.1 g of protein from each pancake.

 Buckwheat Pancakes, Kuttu Pancake Diabetic Snacks

Quinoa Paneer Carrot Pepper Lunch Salad is a double dose of protein from quinoa and cottage cheese both. It is highly satiating and comprises of all antioxidants too to help you build a healthy immune system.

 Quinoa Paneer Carrot Peppers Salad, for Lunch Or Dinner

Sprouts are another very good source of protein. The process of sprouting increases their nutrient count further. They are easy to incorporate in our daily cooking. Try the Sprouts and Palak Idli.

Sprouts and Palak Idli

Benefits of Sprouts

• Vitamin C : Vitamin C is the most crucial nutrient which helps to fight bacteria and virus that invade our body. Citrus fruits along with grapefruit, guava, berries and amla contain the highest amount of vitamin C.

Have them as it is in between meals or make them a part of your meal. We suggest Healthy Guava Snack. One serving of this snack is enough to make your day’s requirement of vitamin C.

 Healthy Guava Snack

Alternatively juice them like done in the recipe of Amla Juice. This amla juice recipe is a one ingredient recipe. Making this amla juice for weight loss takes less than 5 minutes.

 Amla Juice, How To Make Amla Juice, Gooseberry Juice

Yet looking something more interesting? Try combining colourful fruits to make Healthy Fruit Chaat. And what’s more is that the fibre from the fruits will help to maintain a healthy gut too!

Fruit Chaat Indian Fruit Chaat Recipe

Other veggies like bell peppers, broccoli, cabbage etc. are also a good source of this key nutrient. Grilled Bell Pepper, Carrot and Mushrooms is a quick and simple way of consuming an appetizing starter.

 Grilled Bellpepper, Carrot and Mushrooms, Healthy Accompaniment

• Folate (Vitamin B9): While folate deficiency can lead to anaemia, it is also a crucial vitamin needed to keep up WBC count. The major sources of folate include tomato, spinach, chawli leaves, moong, chana, peanut and a variety of dals.

Enhance your folate intake by way of Urad Dal with Spinach. This would enhance your protein and folate intake both.

 Urad Dal with Spinach, Healthy Urad Dal with Spinach

As an early morning health potion, try Anti-Cancer and Anti-Inflammation Spinach Juice. An apt blend of ingredients like spinach and tomatoes gives it a nice taste and consistency, while at the same time these ingredients are bursting with nutrients that work against cancer and inflammation, two of today’s killer diseases.

Anti- Cancer and Anti- Inflammation Spinach Juice

• Zinc: Zinc is a nutrient which itself acts an antioxidant and thus has a role to play in immunity. It further also helps build WBC and T cells which are the warrior cells of the body. As a vegetarian source of zinc, include a variety of nourishing seeds like pumpkin seeds, sesame seeds, flax seeds, chia seeds and some healthy nuts like walnuts and almonds.

4 to 5 almonds and walnuts are best munched on in between meals. Date and Walnut Balls is yet another simple way to make up for this nutrient. Thanks to sweet and sticky dates, this sweet requires no sugar, which means it is not too high on calories.

Date and Walnut Balls

Pumpkin seeds are also a good source of omega-3 fatty acids which help to build a healthy immune system. They can be roasted and had as a mouth-freshener. These will help add glow to your skin, fight diseases and also prevent chronic diseases like heart disease and cancer. Learn How to Roast Pumpkin Seeds.

How To Roast Pumpkin Seeds, Roasted Pumpkin Seeds

• Other antioxidants : Antioxidants and substance which help remove the potentially harmful free radicals from the body and thus prevent or stop cell damage including the damage to white blood cells. One such antioxidant is Vitamin E. Almonds contain a lot of healthy fats, fibre, protein, magnesium and vitamin E. You can include them in your diet by kicking off maida based rotis and including Almond Bhakri.

Almond Bhakri

Other antioxidants include lycopene (eg. tomato), allium sulphur compound (eg. garlic), cryptoxanthins (eg. avocado), indoles (eg. cabbage) etc.

Include them in the form of Almond Avocado Toast and Garlic Vegetable Soup.

Almond and Avocado Toast, Toasted Almond Bread Topped with Avocados

Chia Seeds Pudding with Mixed Fruits and Walnuts with soothing flavour or coconut milk, the pleasant sweetness of honey, the unique texture of chia seeds and the juicy crunch of fruits and nuts, this pudding is truly an exciting treat. Chia seeds is a good source of omega-3 fatty acids which helps to protect white blood cells.

Coconut Chia Seeds Pudding with Mixed Fruits and Walnuts

All these nutrients together work to build the health and the number of WBC in the blood, thus strengthening your immune system. 

WBC Count and Exercise

If you check your WBC count immediately after exercise, your count might be actually high. But there is nothing to worry about it. In a way, this strengthens your immune system and allows your body to identify disease causing organisms more easily than normal circumstances. However after exercise, the count drops back to normal. But excessive athletic training (marathon, ultra athletes, triathletes) can result in a significant decrease in WBC count. However this isn’t really a cause of worry. Discuss it with your doctor and trainer and chalk out a balance between antioxidant you pop up and your exercise regime.

10 Foods to Boost Your Immune System

Eating protein-rich foods can increase white blood cells to support immunity

One of the best ways to stay healthy is by choosing an array of foods to boost your immune system. Eating healthy, antioxidant-rich foods such as fruits and vegetables, whole grains, and lean protein is an important part of maintaining good immune system health to help ward off infection and illness.

White blood cells are a key part of the immune system. These disease-fighters circulate through the body to fight bacteria and viruses, working to slow or stop the illnesses that these germs can cause. So it’s important to eat nourishing foods, especially those with protein, vitamin B12, and folate, to help make sure your immune system has enough white blood cells to do its job.

While no one food is a silver bullet for optimal immune system function, these have been studied for their potential positive effects, including increasig white blood cells and fighting inflammation (as antioxidants can).


Pan with fresh salmon and olive oil

Omega-3 fatty acids and other healthy fats help increase the activity of white blood cells. There are a few different kinds of omega 3s. Oily fish contains docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA).

Certain nuts and vegetable oils contain alpha-linolenic acid (ALA), which can only be acquired through foods. The body can convert ALA into EPA and DHA, but it’s more efficient to consume them in your diet.

Omega-3s may also play an important role in the production of compounds that regulate immunity in the body and help protect the body from damage from over-reacting to infections.

Pregnant people and young children should avoid high mercury fish like king mackerel, tilefish, shark, and swordfish. See the U.S. Environmental Protection Agency and U.S. Food and Drug Administration fact sheet about mercury in fish.

The best way to get the omega 3-fatty acids DHA and EPA is by eating fatty fish such as tuna, salmon, and mackerel. You can also get these omega-3s through krill oil capsules or algae supplements (which is a vegan source). Other sources of the omega-3 fatty acid ALA include flax seeds, flax oil, chia seeds, hemp seeds, and walnuts.

Kid-friendly serving idea: Make canned wild salmon into salmon salad sandwiches or add anchovies or sardines to pasta sauce. Add a few spoonfuls of flax oil to an antioxidant-rich berry smoothie, make chia seed pudding, or make a yogurt parfait with fresh berries, granola, and a sprinkling of walnuts on top.


Young girl eating yogurt out of a bowl

When choosing yogurt, go for the style you enjoy the most. It’s important to choose a variety that uses live and active cultures. If you opt for plain yogurt and add fruit, spices, and a little of your favorite sweetener, you will have a lower-sugar snack that’s also loaded with calcium.

Studies have shown that the live cultures in yogurt can protect the intestinal tract against gastrointestinal illnesses and increase resistance to immune-related diseases such as infection and even cancer.

The beneficial live cultures in yogurt, such as lactobacillus acidophilus, may help prevent colds and other infections or shorten their duration, although more research is needed. Yogurt can also be a good source of protein, which the body uses to make white blood cells.

Kid-friendly serving idea: Spoon some plain yogurt into a bowl with berries and drizzle honey over it for a potent immune system boosting snack. Add plain yogurt to a smoothie, use plain yogurt in place of sour cream, or make a yogurt parfait with fresh berries, granola, and a sprinkling of nuts on top.

Poultry and Lean Meats

Woman sprinkling herbs into a bowl of stew

Foods high in protein, such as lean meats and poultry, are high in zinc—a mineral that increases white blood cells and T-cells, which fight infection. Other great sources of zinc are oysters, nuts, fortified cereal, and beans.

Kid-friendly serving idea: Simmer some chicken vegetable soup or minestrone soup for a hearty dose of immune system-boosting antioxidants.

Brightly-Colored Vegetables

Bell peppers on a countertop

Carotenoids such as beta-carotene are important antioxidants that aid in immune system function.6 Carotenoids are present in bright yellow, orange, and red fruits and vegetables, although they can also be found in fruits and veggies that are mostly green.

It’s important to get a variety of fruits and vegetables of different colors because various types of carotenoids are thought to work together to strengthen the body’s immune system.

Make it kid-friendly: Add roasted red peppers to pasta, offer multi-colored peppers for dipping into hummus, roast winter squash with cinnamon and ginger.


Plate of toast with nut butter and fruit

These protein-packed powerhouses of vitamins and minerals are rich in antioxidants such as vitamin E, omega-3 fatty acids, and zinc.

Studies have shown a link between eating nuts and health benefits such as a lower risk of chronic disease.7

Kid-friendly snack idea: Slather nut butter on whole wheat bread, celery, or an apple for an antioxidant-rich snack.


Oatmeal topped with blueberries

Berries are rich in vitamin C and bioflavonoids, phytochemicals found in fruits and vegetables that may work as antioxidants and prevent injury to cells.

One cup of strawberries contains as much as 100 milligrams of vitamin C, which is nearly as much as a cup of orange juice. Dark berries such as blueberries are especially high in bioflavonoids. For an optimal immune system boosting effect, eat a bowl of mixed berries, or vary which berries you choose from day to day, rather than eating just one type.

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