How to Increase White Blood Cells: Foods, Habits, and Lifestyle Tips

White blood cells are present in the blood. They are also called leukocytes. There are mainly five types of white blood cells. They are formed in the bone marrow. These cells are continuously formed and destroyed. White blood cells do not allow clots to form in your blood and work to destroy disease causing bacteria by producing antibodies. Apart from this, these cells work to remove infection and strengthen the immune system.

wbc levels normal range in blood cells in the blood of a healthy person is 4000 to 11000 per microliter. If there is a deficiency of white blood cells in the blood, then it is called leukemia or blood cancer. Apart from this, due to the deficiency of white blood cells, you are also at risk of getting AIDS and hepatitis. But with the help of some home remedies, you can increase the level of white blood cells, and can also keep it normal. Let us know further what are the home remedies and methods to increase them.

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There are five main types of white blood cells, which have different roles in the body, which are as follows -

Neutrophils - Neutrophils are the first white blood cells of the immune system, which are the first to respond to bacteria and viruses. Neutrophils are found in the highest number compared to other blood cells.

Lymphocytes - Lymphocytes are very important white blood cells of the immune system. B cells and T cells are the main components of lymphocytes, which have different functions.

Monocytes - The main function of monocytosis white blood cells is to clean dead blood cells from the body and destroy cancer cells.

Eosinophils - Eosinophils white blood cells are mainly known to fight parasitic infections and respond to pollen etc.

Basophils - Basophils are present in much less number in the immune system as compared to other white blood cells. They help in preventing certain types of inflammatory reactions and keeping blood flow normal.

(Read more -How to Boost Your Red Blood Cell Count Naturally)

Vitamin E is considered most important for increasing white blood cells. This increases immunity and antioxidant levels. Vitamin E mainly helps in the production of cells that destroy cancer cells and malignant bacteria. The immune system becomes weak in old age, in such a situation, taking vitamin E restores their immune system.

According to a study, taking vitamin E can reduce the risk of heart attack by about 50 percent. According to experts, 60 mg of vitamin E should be taken daily in the diet. You can fulfill its proper amount from grains and seeds. On the other hand, if you drink alcohol, smoke and do not exercise, then you need to take 40 to 100 mg of vitamin E daily to keep your immune system healthy. Along with this, even if you are not considering increasing white blood cells, consuming vitamin E is considered better for all of you.

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Selenium is a powerful antioxidant that helps increase white blood cell count and boosts the body's ability to fight infections. Research shows that taking selenium along with zinc offers better results in enhancing immunity, especially in older adults, compared to using medications alone. Selenium is also effective in managing asthma and bacterial infections. Due to these benefits, selenium is considered a reliable option for naturally increasing white blood cells.

Vitamin C plays a vital role in strengthening the immune system. It is abundantly found in fruits, especially lemons and oranges. While vitamin C supplements are available, they can be expensive. This vitamin not only helps in increasing white blood cells but also boosts the production of antibodies, which fight various bacteria. However, taking excessive amounts is not advisable. Experts recommend a daily intake of around 200 mg of vitamin C, which can typically be obtained from fruit juices. If you’re considering supplements, consult your doctor first.

(Read more -The Ultimate List of Vitamin C-Rich Fruits and Vegetables)

Broccoli is rich in essential minerals and several vitamins such as E, C, and A, along with various antioxidants. Including broccoli in your daily diet strengthens the immune system. To retain its nutrients, it is best to cook it lightly or consume it raw as a salad. Along with increasing white blood cells, broccoli offers many overall health benefits.

Red capsicum (red bell pepper) is an excellent source of vitamin C and beta-carotene, both of which help increase white blood cells. Eating red capsicum twice a day can meet your body’s vitamin C requirements. In addition to strengthening immunity, these nutrients also promote healthy skin and eyes, helping maintain long-term eye health.

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Spinach is loaded with vitamin C, antioxidants, and beta-carotene, all of which help boost immunity and fight infections. Like broccoli, spinach should be cooked briefly to preserve its nutrients, especially vitamin A. Spinach can also be consumed as juice for added benefits.

Curd is a well-known health food, yet its specific benefits are often overlooked. It is a good source of vitamin D, which enhances the immune system and protects the body from various diseases. Regular consumption of curd strengthens you from within and protects against cold-related bacterial infections. For best results, consume curd made from pure, unadulterated milk, as adulterated milk may not offer the same benefits.

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Both green tea and black tea are known for their health benefits. They contain flavonoids and antioxidants that help increase white blood cell count. Research from recent years has shown that regular consumption of these teas supports long-term health, reducing the risk of cancer and heart diseases. They also help improve immune function, making them a great natural remedy for boosting white blood cells.

Almonds are packed with nutrients like vitamin E, protein, fiber, and copper. They support immune function and protect the body from various illnesses. Almonds also help maintain healthy cholesterol levels and regulate blood pressure and blood sugar. Due to their many benefits, almonds should be included in your daily diet.

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Garlic, a common kitchen ingredient, protects the body from several diseases. Regular consumption helps treat blood-related disorders and rapidly increases white blood cells. Garlic also works to clear blocked arteries and protects against infections caused by seasonal changes.

While consuming healthy foods helps boost white blood cell count, making positive lifestyle changes is equally important. Here are some helpful habits:

1. Practice Bhujangasana - Yoga can help treat many chronic diseases. Practicing yoga regularly keeps the body strong and disease-free. Cobra pose is especially beneficial for increasing white blood cells. This pose activates the thymus gland, located just below the throat and above the chest. The thymus gland plays a key role in producing disease-fighting cells.

2. Avoid Alcohol and Smoking - Substances like alcohol and tobacco can harm your body and weaken your immune system. They damage various organs and make you more prone to illness. Avoiding these habits helps protect your health and supports the body’s natural defenses.

3. Drink Plenty of Water - Staying hydrated helps keep your muscles energized and maintains fluid balance in your body. Water also supports digestion and overall metabolic function. It’s important to drink enough water based on your body weight, especially during the summer. Avoid drinks like soda, alcohol, and sugary beverages for better results.

4. Get Enough Sleep - Proper sleep helps you maintain energy, reduces the risk of stroke and weight gain, and improves mood. Most importantly, sleep allows your cells to regenerate and recover. Experts recommend getting 6 to 8 hours of sleep every day for optimal immune function.

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White blood cells play an important role in strengthening the immunity of our body. When their number decreases, the body becomes weak in fighting infections. To increase white blood cells, it is important to take a balanced and nutritious diet, which includes vitamin C, vitamin E, zinc and protein. Foods like green vegetables, fruits, nuts, pulses and yogurt are helpful in this. Also, it is important to get adequate sleep, reduce stress and exercise regularly. Some supplements can also be taken on the advice of a doctor. In this way, by adopting a healthy lifestyle, we can increase the number of white blood cells naturally.