Nutrition Made Simple


September 01 2021



The major function of white blood cells is to improve the functioning of the immune system and it also plays a vital role in combating infections. Lack of adequate amounts of white blood cells in the body may cause a wide range of diseases which are associated with the weakening of the immune system making the body more likely to develop various diseases and it also gets easily infected with viral as well as bacterial infections. If timely intervention is not achieved, the diseases become chronic and the body will start to weaken. Hence it is necessary to increase the white blood cell count which will, in turn, reduce the chance of falling sick frequently. The white blood cells can be increased in the body by consuming a large variety of healthy foods such as:

Omega 3 fatty acids 

Studies show that dietary omega 3 fatty acids play a major role in increasing the formation as well as stimulation of phagocytes which are a type of white blood cells in the body which play a crucial role in engulfing the harmful foreign invaders and pathogens. Research has studied that individuals with a regular intake of a diet that is rich in omega 3 fatty acids show increased levels of white blood cells. Consumption of fish oil also helps in promoting the activation of B cells which is a type of white blood cells in the body. Inclusion of flaxseed oil, chia seeds, fish oil, walnuts, oysters, salmon, spinach, and soybeans in the diet along with the intake of supplements such as Alvizia fish oil and flaxseed oil supplements that are rich in omega 3 fatty acids helps in increasing the white blood cells count. 

Green tea 

Traditional forms of medicine have inculcated the use of green tea for the treatment of various ailments long ago. Since green tea is rich in antioxidants, it helps the body in combating various infections. Green tea has also been found to be rich in flavonoids and epigallocatechin gallate which can enhance immune function which in turn helps in increasing the white blood cells count. Because of the presence of L theanine which is an amino acid in green tea, it also can produce germ-fighting components in the T cells. 


Garlic can boost the natural activity of the killer cells along with increasing the white blood cell count. As garlic is also rich in sulfur, it plays a major role in boosting immunity. The presence of antimicrobial properties along with a high content of vitamin C in garlic makes it an extremely effective immune system booster that is very potent against various fungal, viral, bacterial as well as parasitic infections. 

Fruits and vegetables 

Fruits and vegetables that are rich in vitamin C can increase the production of antibodies along with the formation of white blood cells. Vitamin C-rich vegetables contain peppers, mustard greens, Brussels sprouts, kale, broccoli, spinach, and cauliflower. Fruits that are rich sources of vitamin C are guava, strawberries, papaya, kiwi, citrus as well as cantaloupe. Foods that are rich sources of Beta carotene such as carrots, pumpkin, squash, sweet potatoes, apricots, and mangoes help in boosting cells that fight infections along with the production of T cells. 

Nuts and seeds 

Vitamin E is a potent source of antioxidants and it also can make the immune system stronger along with the stimulation of killer cells which help in the destruction of cancer germs as well as harmful pathogens. Vitamin E also plays a major role in increasing the production of B cells, which helps in the formation of antibodies that can kill bacteria. The important sources of vitamin E are almonds, peanut butter, sunflower seeds, broccoli, and spinach. 

Lean protein 

Proteins are the constituents of amino acids and are the building blocks of white blood cells. When there is the absence of the required amount of protein in the body, it loses the ability to produce adequate amounts of white blood cells that are needed to fight against the invading pathogens. Consumption of lean meat such as fish, seafood, and skinless poultry provides high quantities of protein along with lentils, beans, and eggs.


One of the most beneficial sources of food that helps in increasing the levels of white blood cells in the body is zinc. The major contributory role of zinc in maintaining overall health is that it helps in the production of more white blood cells and it also increases the reactivity of the already existing white blood cells so that they can aggressively defend the body against infections. Turkey meat, beef, crab, and oysters are some of the richest sources of zinc along with fortified cereals and beans. 


Since yogurt is a rich source of probiotics it is vital for helping the body fight against harmful bacteria. Yogurt helps in stimulating the immune system along with stimulating the production of white blood cells. Studies show that individuals who regularly consume probiotics have higher levels of white blood cells as they have a reduced number of harmful bacteria in their digestive tract. Yogurt also contains vitamin D which helps in regulating the immune response along with boosting the natural defense system of the body against various pathogens. 


One of the most effective food sources that can increase the white blood cell count in the body is papaya. Papaya can stimulate the production of lymphocytes as well as white blood cells in the body as it contains good amounts of vitamin A. As it ensures the production of lymphocytes, it plays a major role in boosting the immune system along with fighting various diseases such as cancer. Another vitamin that is abundantly found in papaya is vitamin C. Papaya has also been known to contain papain, which is a digestive enzyme that has potent anti-inflammatory effects on the body. Consumption of papaya is beneficial in improving the overall health of the individual as it contains various other immunity-boosting nutrients such as folate, potassium, and vitamin B. 

This article is the sole opinion of the author and Alvizia Healthcare holds no responsibility for the content. *

Tagged: Fish-Oil, Flaxseed-Oil, Softgels


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