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How to Increase White Blood Cells with These 5 Tasty Meals

How to Increase White Blood Cells with These 5 Tasty Meals

By feeding your immune system with the right foods, you are able to improve its ability to fight off colds and the flu. The immune system works closely with white blood cells to fight off infections. When you have a healthy white blood cell count, it should be about 5,000-10,000 cells per microliter of blood. Neutropenia is when you have a count that is less than 3,500. There are ways to increase white blood cells which improves your chance of fighting off infections. What you eat is a huge consideration in how knowing how to increase white blood cells and stay healthy.

Foods That Help Increase White Blood Cells

Vitamin C

Including many vitamins in your diet, with Vitamin C being one of the most essential, helps to increase white blood cells. Foods rich in vitamin C include chili, and green and red peppers. Broccoli has not just vitamin C to increase white blood cells, but also vitamins A and E, along with many antioxidants.

Zinc

Zinc is a well known immune booster and is connected with the production of white blood cells. Studies show a zinc deficiency can increase your risk of infections. Foods rich in zinc include oysters, beef, wheat germ and spinach.

Folic Acid

Your body needs folic acid in order to produce white blood cells. Foods rich in folic acid include: spinach, beans, and citrus fruits.

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Selenium

Selenium can also build up your white blood cells and can be found in cod, beef, tuna, salmon and chicken. Also at the top of the list are Brazil nuts, along with Pinto beans.

Beta Carotene

This helps protect the immune system, namely the thymus gland. Foods containing Beta Carotene strengthen the production of white blood cells and have the ability to fight off infection when ingested daily. Foods containing Beta Carotene include: carrots, pumpkin, tomatoes and dark-green leafy vegetables.

Garlic is in a class by itself as it has the ability to fight infections thanks to it’s immune-boosting properties. These are due to a heavy concentration of sulfer-containing compounds like allicin in garlic.

Turmeric

Turmeric is a bright yellow spice often used in curry. It has long been used as an anti-inflammatory to ease pain in both types of arthritis. The concentration of curcumin has shown to assist in the reduction of inflammation and fever.

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Kale

Just one cup of kale give you all the vitamin A you need in a day. Vitamin A is an antioxidant that assists the body in fighting cancer cells. It is a key ingredient in increasing white blood cells. It not only aids in the formation of white blood cells but also assists antibodies in responding to invasive infections.

Yogurt

Yogurt helps to increase white bloods cells by assisting the body in producing antibodies along with strengthening white blood cells.

Tasty Meals to Increase White Blood Cells

Mixed Green Salad with Oranges, Dried Cranberries and Pecans

This tasty salad includes three oranges along with baby greens and pecans. The orange offers necessary vitamin C to increase white blood cells and the baby greens contain Beta Carotene, a great immune booster.

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Garlic Soup

This soup is packed with up to 50 cloves of garlic. Garlic has been used medicinally for over 5,000 years for its ability to fight infections.

Roasted Vegetables

Packed with carrots, peppers and tomatoes it is an excellent source of Beta Carotene and vitamin C. A delicious way to increase your white blood cell count.

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Red Bean and Poblano Chili

Chilies have a lot of vitamin C in them which are said to increase white blood cells. Use pinto beans in this recipe in order to get your source of selenium too.

Baked Kale Chips

Kale is a power food and contains the necessary vitamin A to fight off infections. These tasty chips are also a great way to curb snacking on bad foods that are counteractive to boosting your immune system.

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Loraine Couturier

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Last Updated on September 20, 2018

How to Stay Calm and Cool When You Are Extremely Stressful

How to Stay Calm and Cool When You Are Extremely Stressful

Being in a hurry all the time drains your energy. Your work and routine life make you feel overwhelmed. Getting caught up in things beyond your control stresses you out…

If you’d like to stay calm and cool in stressful situations, put the following 8 steps into practice:

1. Breathe

The next time you’re faced with a stressful situation that makes you want to hurry, stop what you’re doing for one minute and perform the following steps:

  • Take five deep breaths in and out (your belly should come forward with each inhale).
  • Imagine all that stress leaving your body with each exhale.
  • Smile. Fake it if you have to. It’s pretty hard to stay grumpy with a goofy grin on your face.

Feel free to repeat the above steps every few hours at work or home if you need to.

2. Loosen up

After your breathing session, perform a quick body scan to identify any areas that are tight or tense. Clenched jaw? Rounded shoulders? Anything else that isn’t at ease?

Gently touch or massage any of your body parts that are under tension to encourage total relaxation. It might help to imagine you’re in a place that calms you: a beach, hot tub, or nature trail, for example.

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3. Chew slowly

Slow down at the dinner table if you want to learn to be patient and lose weight. Shoveling your food down as fast as you can is a surefire way to eat more than you need to (and find yourself with a bellyache).

Be a mindful eater who pays attention to the taste, texture, and aroma of every dish. Chew slowly while you try to guess all of the ingredients that were used to prepare your dish.

Chewing slowly will also reduce those dreadful late-night cravings that sneak up on you after work.

4. Let go

Cliche as it sounds, it’s very effective.

The thing that seems like the end of the world right now?

It’s not. Promise.

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Stressing and worrying about the situation you’re in won’t do any good because you’re already in it, so just let it go.

Letting go isn’t easy, so here’s a guide to help you:

21 Things To Do When You Find It Hard To Let Go

5. Enjoy the journey

Focusing on the end result can quickly become exhausting. Chasing a bold, audacious goal that’s going to require a lot of time and patience? Split it into several mini-goals so you’ll have several causes for celebration.

Stop focusing on the negative thoughts. Giving yourself consistent positive feedback will help you grow patience, stay encouraged, and find more joy in the process of achieving your goals.

6. Look at the big picture

The next time you find your stress level skyrocketing, take a deep breath, and ask yourself:

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Will this matter to me…

  • Next week?
  • Next month?
  • Next year?
  • In 10 years?

Hint: No, it won’t.

I bet most of the stuff that stresses you wouldn’t matter the next week, maybe not even the next day.

Stop agonizing over things you can’t control because you’re only hurting yourself.

7. Stop demanding perfection of yourself

You’re not perfect and that’s okay. Show me a person who claims to be perfect and I’ll show you a dirty liar.

Demanding perfection of yourself (or anybody else) will only stress you out because it just isn’t possible.

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8. Practice patience every day

Below are a few easy ways you can practice patience every day, increasing your ability to remain calm and cool in times of stress:

  • The next time you go to the grocery store, get in the longest line.
  • Instead of going through the drive-thru at your bank, go inside.
  • Take a long walk through a secluded park or trail.

Final thoughts

Staying calm in stressful situations is possible, all you need is some daily practice.

Taking deep breaths and eat mindfully are some simple ways to train your brain to be more patient. But changing the way you think of a situation and staying positive are most important in keeping cool whenever you feel overwhelmed and stressful.

Featured photo credit: Brooke Cagle via unsplash.com

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