The modern-day city of Istanbul in Turkey was once known as Constantinople, and it stood out for many reasons. One such was how it remained a fortress that successfully resisted numerous invasions over centuries. The height and overall formidability of the city’s walls are largely to thank for this.
Just like the ancient city of Constantinople, the human body is constantly under attack from invaders in the form of viruses, bacteria, and a long list of other pathogens. Vulnerability to these attacks or formidability against them is largely dependent on the body’s defensive walls.
Say hello to white blood cells (WBC)!
This is why having an understanding of how to fortify this line of defense is essential. Fortunately, this article helps in this regard by discussing some top 10 foods and habits to raise WBC levels.
How to Increase White Blood Cells
Although it plays such a key role, the body does not naturally have so many white blood cells. Clinical studies even reveal how it makes up about just a percent of the blood. In the spirit of ensuring that the benefits that it offers are guaranteed, raising its levels is important and possible. Eating certain foods and practicing certain habits will help and discussed below are proven tips to help in this regard:
1. Garlic
The regular consumption of garlic has been discovered to stimulate white blood cell production in the body. This is not surprising considering the content and quality of some of its antimicrobial compounds. Sulfur is one such that offers the body’s defense system (that is the immune system) so much.
2. Foods That Are Rich in Zinc
When it comes to stimulating WBC production and ensuring their optimal functioning, zinc is great news for the body. Its several roles in the actualization of these two key functions is the reason for it. Speaking of its key roles that help in the actualization of these objectives, some of them include:
· Offering Anti-Inflammatory & Antioxidant Effects
· Phagocytosis Enhancement
· Ensuring Seamless Immune Cell Communication
· Development & Activation of T-Cells
Of course, this is in addition to the major role of promoting WBC production. As a result, foods that are rich in this essential mineral should be consumed a lot. That includes foods such as:
· Oysters
· Cashews
· Yogurt
· Pumpkin Seeds
· Beef
· Lamb
· Chickpeas
· Pork
· Quinoa
· Crab & Lobster
These are just to mention a few. There are many other options available.
3. Foods Rich in Vitamin C
Vitamin C is well known for offering immune support and that includes supporting the production of WBCs. As a result, foods that contain and are especially rich in vitamin C are great for this reason. That includes foods such as:
· Strawberries
· Oranges
· Bell Peppers – Including the yellow, green, and red kinds
· Grapefruits
· Kiwi
· Mango
· Pineapple
· Broccoli
· Papaya
· Guava
· Cantaloupe
· Brussels Sprouts
These and many others are required because of their unique vitamin C properties. Overall, these properties go the extra mile by (especially) triggering lymphocyte and phagocyte production.
By the way, lymphocytes and phagocytes are major classes of white blood cells. They are distinct in their functions, but complementary in the grand scheme of things.
Furthermore, they have sub-categories. For example, B-cells and T-cells are subcategories of lymphocytes, while Macrophages and Neutrophils are subcategories of phagocytes.
4. Omega-3 Fatty Acids
Foods like mackerel, walnuts, salmon, and flaxseeds contain omega-3 fatty acids. Omega-3 fatty acids support improved immune function, especially through the stimulation of white blood cells.
By the way, this is in addition to some other benefits that passively contribute to immune support. For example, it offers anti-inflammatory benefits.
5. Leafy Greens
Leafy greens provide an easy way out for people who are having a hard time comprehending foods that help increase white blood cell production. The reason is because they contain a lot of the other things discussed here.
For example, a lot of leafy greens are rich in both zinc and vitamin C, which have been discovered to help WBC production. These include leafy greens such as:
· Kale
· Spinach
· Mustard Greens
· Collard Greens
· Swiss Chard
· Beet Greens
So, you can ensure that your meals are rich in these in the spirit of improving the immune system through increased WBC production.
6. Probiotics
Damage to a person’s health is one of the things that readily comes to mind when the word “bacteria” is brought up. Well, here is a better way to see them.
Bacteria are like human beings. There are kind and good human beings, just as there are wicked and bad ones. In the same vein, there are beneficial bacteria that do not hurt the body’s defense.
These sorts even protect the body’s defense and they are generally known as probiotics. The good news is that they are contained in certain foods and prime examples include:
· Yogurt
· Kefir
· Fermented Cheese
· Buttermilk
· Sourdough Bread
· Fermented Pickles
· Kimchi
· Sauerkraut
One common thing among many such foods is their fermented states. So, you should be on the lookout for such.
7. Hydration
Water is a class of food and perhaps the most underrated. Its contribution to WBC functioning by facilitating immune cell transportation is a prime example. So, staying well hydrated is in your best interest.
8. Adequate Sleep
A healthy sleep lifestyle also contributes to improved immune health. On the other hand, a poor sleep lifestyle can lead to a drop in WBCs, therefore making the body vulnerable. The recommendation is to get between 6 – 9 hours of sleep, at night.
9. Regular Exercise
Although very important, the body does not only need to produce sufficient WBCs. It also needs to have produced WBCs properly dispersed to places where required.
This is where the importance of regular but moderate exercising comes to the fore. The reason is because it helps increase circulation.
10. Effective Stress Management
The immune system can be suppressed by persistent stress. This is particularly through a reduction in WBC levels. As a result, stress-reducing activities should be incorporated to prevent this. Viable options include yoga, deep breathing, and even meditation.
Conclusion
In this article, we listed ten (10) foods and lifestyle habits for raising white blood cell levels and generally improving immune function. These tips on how to increase white blood cells in the body may not be exhaustive, but they provide sufficient value to get you started on the right track.
It’s not enough to know them because you will only begin to get value when you begin to implement them. Like they say, the ball is now in your court so take action today and begin the process of creating a healthier you.
लेखक
