Citrus Fruits: Oranges, lemons, limes, and grapefruits are high in vitamin C, a vitamin that can help increase the production of white blood cells. Vitamin C also helps these cells function more effectively while protecting them from damage by potentially harmful molecules, such as free radicals.
Garlic: Garlic is known for its immune-boosting properties due to allicin, a sulfur-containing compound that acts as an antioxidant and helps fight infections and inflammation. Studies have shown that garlic can enhance the functionality of certain types of white blood cells.
Spinach: Rich in vitamin C, beta-carotene, and numerous antioxidants, spinach enhances the infection-fighting ability of our immune systems. Similar to citrus fruits, it helps to increase the production of white blood cells.
Yogurt: Look for yogurts that have "live and active cultures" printed on the label, like Greek yogurt. These cultures may stimulate your immune system to help fight diseases and enhance the gut flora, which is crucial for immune system health.
Almonds: Full of vitamin E, which is key to a healthy immune system. It's a fat-soluble vitamin, meaning it requires the presence of fat to be absorbed properly. Almonds are not only packed with vitamin E but also have healthy fats.
Shellfish: Certain types of shellfish are packed with zinc, which is essential for white blood cells to function as intended. Shellfish that are high in zinc include oysters, crab, lobster, and mussels.
Broccoli: Broccoli is supercharged with vitamins and minerals. Packed with vitamins A, C, and E, as well as many other antioxidants and fiber, broccoli is one of the healthiest vegetables you can put on your table. The key to keeping its power intact is to cook it as little as possible — or better yet, not at all.
Chicken and Turkey: These poultry products are high in vitamin B-6, which is vital to the formation of new and healthy red blood cells. Stock or broth made by boiling chicken bones contains gelatin, chondroitin, and other nutrients helpful for gut healing and immunity.