12 Foods to Boost White Blood Cells

Foods to Boost White Blood Cells

Medically reviewed for general nutrition accuracy by the Diets Meal Plan editorial team. Content is educational and does not replace advice from your physician.

Eating foods that benefit your immune system is one of the best ways to maintain your health. One of the critical components of your immune system is the white blood cells. Your body depends on white blood cells (WBCs) to fight antigens such as bacteria. 

White blood cells attack antigens, allowing you to stay healthy. To increase the number of white blood cells in your body as well as strengthen them, you need to eat foods rich in minerals and vitamins like B vitamins, vitamin C, and selenium, among others. 

Therefore, proper nutrition that includes zinc and Vitamins A, C, D, and E is vital to having a robust immune system.(1) It’s worth noting that there isn’t a proven food or diet type that can help increase your WBCs.(2)

This review will discuss the foods that can help boost WBCs and the nutrients they contain. But first, let’s discuss the types of WBCs in the blood and their uses. 

Quick Summary Comparison Table

The table below is a fast reference to the 12 foods discussed in this article, the key nutrients each provides, and the immune role those nutrients support.

Table of Contents

• Quick Summary Comparison Table
• Types of White Blood Cells
• Foods to Eat to Boost White Blood Cell Levels
  • 1. Berries
  • 2. Broccoli
  • 3. Citrus Fruits
  • 4. Fatty Fish
  • 5. Garlic
  • 6. Ginger
  • 7. Green Tea
  • 8. Kiwi Fruit
  • 9. Papaya Leaves
  • 10. Spinach
  • 11. Sunflower Seeds
  • 12. Turmeric
• When to See a Doctor
• Frequently Asked Questions
• References

Types of White Blood Cells

Basophils

Basophils comprise only 1% of the white blood cells in the body. They secrete histamines as an immune response, which helps them respond to allergies.

Eosinophils

Eosinophils are WBCs whose main objective is to respond to allergic reactions caused by substances like pollen and terminate cancerous cells.

Lymphocytes

Lymphocytes are the WBCs responsible for creating antibodies that help protect your body against threats like bacteria and viruses. 

Monocytes

Monocytes are WBCs whose function is to get rid of dead cells in the body. Of all WBCs, monocytes have the longest lifespan. 

Neutrophils

More than 50% of the WBCs in the blood are Neutrophils. These WBCs signal the basophils, eosinophils, lymphocytes, and monocytes to attack any antigens in the body. 

Foods to Eat to Boost White Blood Cell Levels

Foods to Eat to Boost White Blood Cell Levels

1. Berries

Berries are rich in antioxidants like bioflavonoids as well as vitamin C. Berries have more vitamin C than most citrus fruits, with one cup of strawberries having roughly 100 mg of vitamin C, double what a whole orange has. The vitamin C in berries helps in the formation of new WBCs, which come in handy in fighting off new infections. 

2. Broccoli

Broccoli contains a sulfur-rich compound SFN (sulforaphane) that can help boost the number of WBCs in the blood and your immune system as well. Steam your broccoli and eat it plain or use it to make a salad; just ensure you don’t overcook it. 

3. Citrus Fruits

Eating lemons or making hot lemon is a common cure for colds and flu. The reason behind this is that the vitamin C in lemons boosts the production of WBCs. 

WBCs, as illustrated above, are crucial in fighting and eliminating antigens such as bacteria and viruses, so boosting your vitamin C intake can help prevent colds.

However, it’s not just lemons in the citrus family that are rich in vitamin C. Other citrus fruits like grapefruit, limes, and oranges can help boost vitamin C levels in your body. It’s worth noting that vitamin C can’t be stored in the body, so you should eat citrus fruits regularly.

4. Fatty Fish

Fatty fish such as anchovies, herring, salmon, and tuna contain omega-3 fatty acids, which promote the functionality of white blood cells. To be more specific, fatty fish contains two omega-3 fatty acids DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid). 

5. Garlic

Research has proven that garlic is an antioxidant that helps WBCs fight and eliminate antigens and also increase the number of WBCs in the blood.

However, garlic does much more than boost your blood’s WBC count. According to the NCCIH (National Center for Complementary and Integrated Health), garlic can help deal with hypertension and slow down atherosclerosis (hardening of arteries). 

6. Ginger

Ginger is renowned for its anti-inflammatory properties. It also has immune-boosting properties meaning it can boost white blood cells.

To reduce inflammation in various body parts, like the gut and throat, ginger increases blood flow, allowing white blood cells to work. 

7. Green Tea

Green tea is rich in antioxidants, catechins, flavonoids, and vitamins. Green tea is especially rich in catechin known as EGCG (epigallocatechin gallate), which is responsible for most of the benefits associated with drinking green tea.

One study has revealed that the EGCG in green tea can eliminate influenza. EGCG has also been proven effective in improving the number of WBCs in the blood. 

8. Kiwi Fruit

Kiwi fruit is rich in antioxidants like choline, lutein, and zeaxanthin. Kiwis are also rich in fiber, potassium, and vitamins C, E, and K. All these antioxidants and micronutrients help boost the number of WBCs, which in turn boost immunity.  

9. Papaya Leaves

Papaya leaves are rich in a compound known as acetogenins which boost the number of WBCs in the blood and fight off cancerous cells. 

You might be wondering how to ingest papaya leaves. Just pluck several from a tree, wash them and blend them. You can add some honey to sweeten the papaya leaf blend.  

10. Spinach

Apart from being rich in vitamins A, C, and K, spinach also contains antioxidants like lutein, beta carotene, coumaric, and ferulic acid. All these antioxidants and vitamins help boost the production of WBCs, which helps the body fight off infections easily. 

11. Sunflower Seeds

Sunflower seeds might not be massive, but they are rich in antioxidants like flavonoids and phenolic acid and nutrients like selenium and vitamin E. These nutrients and vitamins are critical in maintaining the immune system. 

12. Turmeric

Turmeric is ideally a spice, but it’s also beneficial to the immune system thanks to high levels of curcumin. This is a compound that has been proven to reduce inflammation and oxidative stress and prevent cell death and the multiplication of cancerous cells. 

In addition, this compound helps boost the number of white blood cells, antioxidants, and plaque-forming cells. You can grate turmeric and add it to your food or a smoothie. 

In conclusion, these are the foods you can eat to improve your blood’s white blood cell count. Eating one of these foods won’t magically boost the number of white blood cells in your blood; you need to find a way to combine several of them to enjoy the benefits. 

When to See a Doctor

Diet alone does not treat a clinically low white blood cell count. A persistently low WBC (leukopenia) or a low neutrophil count (neutropenia) points to something the body needs help with, and the cause matters far more than the food you eat that day.

Please contact a healthcare professional if any of the following applies to you:

• A recent blood test (CBC) showed your WBC count is below the reference range.
• You have frequent, unusual, or slow-healing infections.
• You are experiencing a fever above 100.4 F (38 C), chills, or night sweats without a clear cause.
• You are undergoing chemotherapy, radiation, or take an immunosuppressant.
• You feel persistently fatigued, are losing weight without trying, or notice easy bruising and bleeding.
• You have known bone marrow disease, an autoimmune condition, or a viral infection such as HIV.

A physician can order the right tests (CBC with differential, peripheral smear, and further work-up as needed) and identify the underlying cause. Nutrition may support recovery, but it is not a substitute for diagnosis and treatment.

Frequently Asked Questions

Can food really raise white blood cell count?

Food supports the raw materials your bone marrow uses to build white blood cells, and severe deficiencies in nutrients such as vitamin B12, folate, copper, or zinc can lower WBC production. Correcting a deficiency can normalize counts. However, in a well-nourished person with a normal WBC count, eating “immune-boosting” foods will not push counts higher than the body’s set point, and no single food has been proven to raise WBCs on demand.

What causes low WBC?

Common causes include viral infections, autoimmune disorders (such as lupus), bone marrow disorders (aplastic anemia, myelodysplastic syndromes, leukemia), certain medications (chemotherapy, some antibiotics, antipsychotics, and antiseizure drugs), radiation, severe nutritional deficiencies, and congenital conditions. Because the causes vary widely, a low WBC always warrants a medical evaluation.

How fast do WBCs regenerate?

WBC lifespan varies by type. Neutrophils circulate for only about 6 to 8 hours and are constantly replaced. Lymphocytes can live for weeks to years. After chemotherapy, WBC counts typically reach their lowest point (the nadir) around 7 to 14 days after treatment and recover over the next 1 to 3 weeks, though timelines depend on the regimen and the individual.

Should I take supplements instead of eating these foods?

Whole foods are the preferred source of nutrients because they deliver vitamins, minerals, fiber, and phytochemicals together in balanced amounts. High-dose supplements can interact with medications and can be harmful in excess (for example, too much zinc can lower copper and paradoxically weaken immunity). Talk to your doctor or a registered dietitian before starting any supplement, especially if you are being treated for a health condition.

Are these foods safe during chemotherapy?

Not all of them are safe as listed. Chemotherapy patients on a neutropenic diet are usually asked to avoid raw or undercooked fish, raw sprouts, unpasteurized dairy, unwashed fresh produce, and certain uncooked herbal preparations because of infection risk. Cooked versions of many of these foods are often fine. Your oncology team should give you a personalized food safety list.

When should I see a doctor?

See a doctor if you have an abnormal CBC result, recurrent or severe infections, unexplained fever, night sweats, unintentional weight loss, easy bruising or bleeding, or if you are on medication or treatment known to lower WBCs. If you develop a fever while on chemotherapy, contact your oncology team immediately; this is a medical emergency.

Do zinc supplements boost WBCs?

Zinc is essential for the development and function of white blood cells, and correcting a zinc deficiency can restore normal immune function. In people who are not deficient, extra zinc does not raise WBC counts and can cause harm at high doses. The NIH Office of Dietary Supplements notes that adults should not exceed 40 mg of zinc per day from all sources without medical supervision.