Leukocytes are typically made up of 4000-10000 WBCs for every single microliter of blood. When the white blood cell count drops below the level of 3500 WBCs for every single microliter of blood, then it causes a condition, which is known as leucopenia. This causes fever, cramps, sore gums, sneezing, diarrhea, sore throat and headaches and so on. These are the signs that signify that your immune system is weak and that you are widely susceptible to infection. On the occurrence of these conditions, a wide array of steps needs to be followed for the white blood cell count to return to a normal level.
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How to increase white blood cells
- Maintain a healthy diet
The height of individuals should include a standard ratio of all the important essential nutrients that the body is in need of. This is defined as a 2:1 ratio of fruits and vegetables to fish and meat.
Fruits and vegetables
Fruits, which include melons, figs, and oranges, strawberries in addition to vegetables like carrots, pumpkin, cauliflower, spinach, broccoli and others, are known for their natural ability to increase the count of white blood cell.
Fruits that are rich in Vitamin C help in boosting the immune system and increasing the level of white blood cells in the body.
Some of the popular fruits that are rich in Vitamin C are:
- Sweet lime
Daily intake of these fruits can help a great deal in keeping your immune system intact.
Red Bell Pepper
Red Bell Peppers are also rich in Vitamin C and beta carotene. Vitamin C helps in increasing white blood cells and keeping the immune system strong while beta carotene helps in keeping your eyes and skin nourished and healthy.
This is a great source of antioxidants, which helps the body to fight off the infections. Consumption of green tea help in boosting the immune system while making way for the body to create increased amount of WBCs. Studies show that green tea has the power to replicate some viruses. This means that individuals do not lose a wide array of white cells while fighting the virus.
In order to determine the amount of protein that needs to be consumed each day, it is extremely important to determine the body weight in pounds while dividing the number by 2.2. This further determines the weight in kilogrammes. 0.8-1 kg of protein should be consumed for every single kilogramme of body weight in order to increase the white blood cell count. Food items like lean meat, eggs, fish, cheese and soy are extremely well-known sources of dietary protein.
Broccoli is packed with several essential minerals and vitamins. It contains vitamins A, C and E and many antioxidants and is hence one of the healthiest vegetables to keep your immune system and body strong.
Spinach also contains a perfect mix of vitamin C, beta carotene and rich antioxidants which help the body in fighting severe infections. It should be mildly cooked to enhance vitamin A and oxalic acid.
Vitamin E is also an essential nutrient when it comes to keeping the immune system strong and increasing the white blood cells in the body. It is a fat soluble vitamin and requires the presence of fat for accurate absorption. Almonds are rich in Vitamin E and hence very good for the body. Consume 3-4 almonds daily to keep your immune system strong.
Papaya is packed with huge amounts of Vitamin C and a digestive enzyme called papain which has wonderful anti-inflammatory effects on the body. It also has small quantities of folic acid, Vitamin B and potassium, all of which combined have powerful effect on the immune system and well being of the body.
Kiwi is not just a delicious fruit but also a saviour when it comes to your body. It is packed with several essential nutrients like foliate, potassium, Vitamin C and Vitamin K. Vitamin C helps in increasing the white blood cells while other nutrients help in maintaining the body’s nutritional balance. A kiwi a day, keeps infections at bay!
Chicken and Turkey
Chicken and Turkey are full of Vitamin B-6, an essential substance in several chemical reactions that occur within the body. Not only white blood cells, it is also very important for the formation of new red blood cells. Chicken stock or chicken broth can be consumed if you are suffering from flu.
Omega-3 fatty acid
Ingestion of omega-3 fatty acids further increases the phagocyte activity. Phagocytes are referred to as the white blood cells, which consume bacteria. Fatty fish which include tuna, salmon, mackerel and flax oil are extremely good sources of omega-3 and hence should be consumed in good amount.
This facilitates the increment of the aggressiveness of the white blood cells, which help in fighting off the infection. It also allows the white blood cells for producing increased amount of antibodies, which helps the body to produce more blood cells. It also increases the number of cells, which pave the way for the body to fight off cancer. Consumption of zinc-fortified cereal, crab, dark meat, supplements of zinc, oysters, beans, beef or turkey increase the intake of zinc.
Yoghurt is a fantastic source of Vitamin D and helps in regulating the immune system.
Oysters are packed with selenium and help in increasing the production of cytokines, a protein which is essential for fighting off infections and illness.
Crab is also rich in selenium and helps in strengthening the immune system.
Barley and Mushroom
Barley and Mushroom contain high amount of beta glucans which have powerful antioxidants and antimicrobial properties. Barley helps in fighting off infections.
Vitamin A, E, C and folic acid
Increased intake of vitamin A helps in increasing the lymphocyte white blood cells, which attack the foreign invaders. It also attacks the cancerous cells, which are responsible for causing infection. Vitamin C helps in synthesising white blood cells. Folic acid helps in increasing neutrophil white blood cells. In situations, when you do not get an adequate supply of folic acid in the diet, the count of white blood cell lowers.
Water helps in eliminating toxic chemicals from the body and make the immune system strong. Drink plenty of water every day to help your body get rid of harmful chemicals.
Certain foods to avoid
There are certain foods that need to be avoided which include vegetable oils or foods, which are extremely rich in sugar, or fats, which are polyunsaturated. This hinders the growth of the white blood cells while weakening the immune system.
- Take Herbal Supplements
|Echinacea||The tablets comprise of the booster of an immune system, which is named as echinacoside. 500mg tablets should be consumed 2-3 times each week in order to increase the total number of white blood cells.|
|L-Theanine||Consumption of 500 mg of the amino acid called L-theanine each day help in reducing the cortisol hormone levels in the body. This weakens the immune system while you are stressed.|
|Astragalus||Flavonoids in present in 500 mg tablets of the herb, which help in increasing the production of white blood cell.|
|Indigo||Wild indigo plants comprise of properties, which help in improving both cardiovascular functions along with increasing the production of white blood cells. One single capsule of wild indigo per day is to be taken.|
|Garlic||Garlic is high in allicin and helps in flushing out the microorganisms, which cause the disease. Ingesting garlic as a part of the diet or intake of a 500 mg supplement each day gives the body a chance to replenish the white blood cells.|
- Exercise Regularly
It is extremely important to exercise regularly which helps in strengthening the immune system. This helps in allowing you to produce increased number of white blood cells, which makes the existing cells stronger. Exercise help in reducing stress, which leads to the weakening of the immune system. Individuals who do not have time for a complete workout routine needs to make the effort for including at least half an hour of moderate exercise in the daily routine. Such exercises include cycling, walking, hiking, swimming or any other professional sports can help in fulfilling the requirement.
- Seek professional help
When you do not have success in boosting the immune system on your own, it is essential to call the doctor who can provide supplements to boost the immune system. This further can help in improving the WBCs. the supplements have the chances to interfere with other medications that are been taken. Hence, the consumption of the medicines should not be started without consulting the doctor. Some medications like antihistamines or diuretics help in lowering the count of white blood cells. The doctor helps in determining a more appropriate dose of the medications for improving the functioning of immune system.