8 Foods that’ll Protect Your Body Plus a Bonus Recipe!

We don’t always pay enough attention to the food we eat, but once you start giving your body the right food, your immune system's ability to fight disease will improve significantly. The immune system and white blood cells work together to deal with various infections, such as bacteria, viruses, fungi, and parasites, and even treat cancer cells. The normal range of white blood cells in the body is 4,300 -10,800 cells per microliter of blood, and having fewer than 3,500 cells is a disorder known as neutropenia, which is indicative of an immune system problem.
Below you will find the recommended nutrients and foods that can be used to improve the production of white blood cells, along with a bonus recipe.

Vitamin C

It is very important to include different vitamins in your daily diet, but vitamin C is the most important for increasing the production of white blood cells. Foods that include citrus, chili, broccoli and green and red peppers are rich in vitamin C, making them essential to your diet. Also, it should be noted that broccoli not only helps to increase white blood cells, it also contains many antioxidants thanks to its high vitamins A and E content.


The consumption of zinc accelerates immune system function, which is linked to increased production of white blood cells. Studies have shown that zinc deficiency may increase the risk of infection, and other studies have found evidence that zinc intake of 75 mg or more per day may reduce the duration of a cold and also the severity of the symptoms associated with it. Natural food sources include beans, sunflower seeds, chicken, nuts, whole grains, pumpkin seeds, wheat grass, and spinach.

Folic acid

Folic acid is a water-soluble vitamin that is needed to create and maintain new cells, and the consumption of this nutrient is especially important during periods of rapid cell division, such as during pregnancy or during the development and growth of infants. Vegetables such as spinach, turnips, peas, legumes and other fruits and vegetables are rich in folic acid, so it is recommended to add them to your regular weekly menu.


The recommended daily amount of selenium for an adult is 55 micrograms, and a lack of this mineral may increase the chances of developing angina, myocardial infarction, and coronary heart disease. In addition, selenium can increase the production of white blood cells and can be found in beef, tuna, salmon, chicken, beans, and Brazil nuts.


This substance helps protect the thymus gland, which creates immune system cells. Foods that contain beta-carotene increase the production of white blood cells, and they have the ability to fight infections if you make sure to consume them daily. Daily consumption of this nutrient should range from 2 -7 mg per day and it can be found in fruits and vegetables such as carrots, tomatoes, oranges, loquat, pumpkin, mangos and dark leafy green vegetables.


Turmeric is a great anti-inflammatory substance that relieves both types of arthritis; Osteoarthritis and rheumatoid arthritis. In addition, the main active ingredient is curcumin, which has proven its ability to reduce inflammation and fever, thanks to its positive effect on the proper functioning of white blood cells.


Just one cup of kale will give you all the vitamin A you need a day, which can help your body fight cancer cells. Also, kale increases the production of white blood cells and helps antibodies respond to invasive infections and even neutralize them.


Garlic contains elements that stimulate the immune system. Furthermore, it has an impressive ability to fight infections, thanks to the large concentration of allicin, created by crushing fresh garlic cloves.

Now that you’re aware of the foods that increase the production of white blood cells, here’s a simple and tasty recipe to help you maintain your health: 

Lemon roasted chicken with garlic and green beans
Bonus recipe:

This excellent dish is rich in proteins and vitamins that will greatly help your body's immune system.


• 6 tbs. olive oil
• 2 lemons (1 thinly sliced and the other juiced)
• 4 cloves of garlic crushed
• 1 tsp. sea salt
• ½ tsp. black pepper
• 1 ½ cups green beans (350g)
• 8 medium red potatoes cubed
• 4 chicken breasts




1. Preheat the oven to 425 degrees.

2. Oil a large baking pan with a tablespoon of olive oil. Then, arrange the lemon slices in a single layer in the pan.

3. In a large bowl add the remaining oil, lemon juice, garlic, salt and pepper, and mix well.

4. Add the green beans to the bowl and mix so that it is well coated in the oil mix.

5. Using tongs or a spoon, arrange the green beans over the lemon slices in the pan. 

6. Put the potatoes into the large bowl that you mixed the green beans in, coat them with the mixture and place them over the green beans, along the sides of the pan.

7. Repeat with the chicken, place them in the center of the pan, lengthwise, and pour the remaining olive oil mixture over the chicken.

8. Roast for 50 minutes, then remove the chicken from the pan, set it aside and continue roasting the beans and potatoes for 10 more minutes or until the potatoes soften.

9. Arrange the chicken, potatoes, and beans on a plate, and serve warm.

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