Eating a balanced diet ensures that the right nutrients reach the bone marrow, where white blood cells are produced. Start by making sure to eat plenty of protein, which is the most important component of white blood cells. You can get protein from meat, dairy, eggs and vegetables. Avoid saturated fats, but eat plenty of unsaturated fats. Saturated fats increase the risk of heart disease, but unsaturated fats aid absorption of fat-soluble vitamins in the body.  These "good fats" are found in canola, olive, safflower, soybean, and cottonseed oils. Consuming appropriate amounts of wheat, corn, and cereals helps to create the energy required for the body to produce white blood cells. However, consuming excessive amounts of these foods will result in lower levels of T-lymphocytes (and thus lead to lower immune responses) There are a number of particular foods that can help. These include:  Garlic   Almonds   Kale   Navy beans   Reishi mushrooms   Blueberries and raspberries   Yogurt   Green, Matcha, and Tulsi teas Antioxidants are vitamins, minerals, and other nutrients that help repair damaged cells in the body. Examples of antioxidants are Beta Carotene, Vitamins C and E, Zinc, and Selenium. These nutrients can be found in certain fruits or vegetables, or can be taken with a supplement.  Beta Carotene is found in apricots, broccoli, beets, spinach, green peppers, tomatoes, corn, and carrots.   Vitamin C is found in berries, broccoli, nectarines, oranges, strawberries, bell peppers, tomatoes, and cauliflower.   Vitamin E is found in broccoli, carrots, nuts, papaya, spinach, and sunflower seeds.   Zinc is found in oysters, red meat, beans, nuts, and seafood.
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