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#Immunity boosting tips: what foods activate white blood cells?

Subtitle: key dietary tips to maximise immunity


Good afternoon, ladies and gentlemen. Today we are going to talk about how to boost your immunity. Immunity is very important for our health. To prevent illnesses such as colds and flu, it is important to review your daily lifestyle.

Remember that health is a balance, and you can improve your immunity by combining different approaches. Here are five specific ways to do this.

1. Nutritionally balanced diet

To boost immunity, start by reviewing your diet. It is important to actively include foods rich in nutrients such as vitamin C, vitamin E and zinc. Examples include oranges, kiwifruit, spinach and nuts.

These nutrients support immune cell function and help protect the body from pathogens. Yoghurt and fermented foods containing probiotics can also help boost immunity. A balanced diet is important, so try to avoid bias and consume different foods every day.

             White blood cells need to be about twice the size of red blood cells to exert their full potential.

Focus White blood cells

White blood cells play an important role in the immune system. To maximise the power of white blood cells, it is effective to consume foods containing the following nutrients

Vitamin C

oranges, kiwifruit and strawberries: vitamin C promotes white blood cell production and strengthens immune function.

Vitamin E

Almonds, sunflower seeds, spinach: vitamin E is an antioxidant and protects white blood cells.


Red meat, pumpkin seeds, nuts: zinc is necessary for the normal function of white blood cells.


Yoghurt, kimchi, natto: helps regulate the intestinal lining and boosts the immune system.


Blueberries, acai, green tea: antioxidants reduce inflammation in the body and maintain healthy immune cells.

A balanced intake of these foods on a daily basis can maximise the power of white blood cells and strengthen the immune system.

2. Adequate sleep 

Good sleep is essential for maintaining the immune system. Lack of sleep reduces immune function and increases susceptibility to disease. It is important to get 7-8 hours of sleep every day and maintain a regular rhythm.

Sleep quality can also be improved by having a relaxing time before bedtime. For example, drinking warm herbal tea or doing light stretching exercises can help relax the body and mind. Remember that health is a balance, so combine this with moderate exercise.

3. Stress management

Stress is a major factor in reducing immunity. In modern society it is difficult to avoid stress altogether, but it is important to manage it well. Having time to relax and engaging in hobbies are effective stress relievers.

In addition, deep breathing and meditation can help to relax the body and mind. This activates immune cells and strengthens resistance to disease. In order to maintain good health, it is necessary to avoid stress.

4. Moderate physical activity

Regular exercise has a positive effect on the immune system. Aerobic exercise and strength training promote blood circulation and activate immune cells. Try to exercise for 30 minutes every day, to a reasonable extent.

It is important to choose an exercise that suits you, such as walking, jogging or yoga, and continue to enjoy it. It is also important to rest well after exercise. Health is a balance, so it is important to strike a balance between exercise and rest.

5. Adequate hydration

Maintaining the water balance in the body is also important for the immune system. Lack of water reduces the function of immune cells, so try to drink at least two litres of water or tea a day. (This is only a rough guide.)

It is especially important to consciously rehydrate after exercise and during dry seasons. Health is all about balance, so make sure you drink the right amount of water and keep a balanced hydration regime to avoid excessive intake.


A balanced diet, adequate sleep, stress management, moderate exercise and adequate hydration are essential for a strong immune system.

Health is a balance, and by combining the factors described so far, you can maintain a stronger immune system. Some people may say they know this. However, it is not easy to put it into practice. Humans can only do so if they are conscious of it. 

Animals, on the other hand, have an instinctive habit of not doing anything bad to their bodies. It could be said that no other creature is as vulnerable to society and temptation as humans. Let's gradually introduce these into our daily lives and keep our bodies healthy.


Dr Michael Mosley - British physician and science journalist. Best known for his book The Fast Diet.

Dr Andrew Weil - American physician and expert in integrative medicine. Best known for his book 8 Weeks to Optimum Health.

Dr Shinya Yamanaka - Japanese physician, Nobel Laureate in Physiology or Medicine. Known for his work in regenerative medicine.

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