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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 March 13, 2019

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

Have you gotten into a rut before? Or are you in a rut right now?

You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

1. Work on the small tasks.

When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

2. Take a break from your work desk.

Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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3. Upgrade yourself

Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

4. Talk to a friend.

Talk to someone and get your mind off work for a while.

Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

5. Forget about trying to be perfect.

If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

Just start small. Do what you can, at your own pace. Let yourself make mistakes.

Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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6. Paint a vision to work towards.

If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

7. Read a book (or blog).

The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

Check out the best selling books; those are generally packed with great wisdom.

8. Have a quick nap.

If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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9. Remember why you are doing this.

Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

10. Find some competition.

Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

11. Go exercise.

Since you are not making headway at work, might as well spend the time shaping yourself up.

Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

12. Take a good break.

Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

More Resources About Getting out of a Rut

Featured photo credit: Joshua Earle via unsplash.com

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