System

Immune System

Immune

WHITE BLOOD CELLS

The nutrirtional demands for a
healthy immune system.
Low WBC count can result in easy
invader to attack the immune
system.

Influences include emotional state and

tr stress, an unhealthy diet and lifestyle

White Blood Cells are made I the bone-marrow

5,000-10,000
leukocytes per cubic millimeter
The number increases in the
prescence of infection.

5,000-10,000

2 to 1
white blood cells red

Low white blood cells results in a higher risk for

infection. Avoid uncooked raw fruits and
vegetables, which harbor bacteria. Drink plenty
of water to flush your system.

Nutritional Significance.
Vitamin A
Supports and maintains
white blood cells and
enhances resistance to
infection. 700-900mcg
Eggs, milk, cheese, oils.

color your plate clean

Vitamin D
Protects against
autoimmune diseases.
600 IU
Fish, oil, cheese, eggs

Vitamin E
Protects against age
related decline in immune
function and oxidative
damage 30-60mg. Seeds
and nuts.

Zinc
Increases t-fighting cells
and killing pathogens.
Fights infection. 15-25
mg meat, beans, nuts

Selenium
Antioxidant functions that
protect and regulate
immune system. Regulates
expression of cytokines. 55
mcg
wholegrains, meat, nuts

Iron
Development and
function of white blood
cells to kill pathogens.
8-18 mg
Meat,
lentils, beans

Cartenoids
Precursor to Vitamin A,
Boosts immune function.
Produces macrophages.
Fights infection. 2-4mg.
Carrots, sweet potatoes.
Copper
Reduces activity of
invading bacteria cells.
Produces white blood cells
specifically phagocytes.
2.5-3 mg
Whole-grains, nuts, beans

Vitamin B-12
Key to white blood cell
maturity. 2.4 mcg
Clams, fish, seeds

Folic Acid (B-9)

Immune system
development and
maintenance of white
blood cell formation.
400mg.
Spinach, fruits, nuts

Vitamin C
Immune system booster;
Protects cell function
from oxidative
damage/stress. 200mg.
Citrus, peppers, broccoli

Vitamin B-6
Key to white blood cell
maturity.
42 mg
Chicken, potatoes,
banana, beans

AVOID:
Sugar-keep sweet stuff to a minimum (counters w/ WBCs strength)
Eliminate unhealthy fats deterrant to immune system (polyunsaturated oils)
CONSUME:
High antioxidant-rich foods. These produce antibodies and strengthen white blood cells
Fruits, vegetables, greek yogurt, green tea. ~color your plate~

Protein is crucial in amino acid formation (our bodies building blocks) to make new WBCs
Consume 1.2-1.5 gram of protein for each kg of body weight