If you want to boost your immune system, try to increase the number of T lymphocytes (also called T cells). T lymphocytes are a category of lymphocytes that attack cells that have been infected with a virus. To improve the quantity and responsiveness of T cells, you need to eat a healthy diet rich in fresh vegetables and lean proteins. If you think your diet is not balanced enough, you can take supplements that help strengthen your immune system.
Steps
Method 1 of 2: Increase T Lymphocytes by Improving Diet
Step 1. Eat lots of fruits and vegetables rich in folic acid, thiamin and vitamin B6
These minerals and vitamins can increase the number of T cells in your body, so try to include them in your daily diet. One of the best ways to get these nutrients is to eat a healthy and balanced diet that includes fresh fruits and vegetables. Recommended sources of these nutrients include:
- Leafy vegetables
- Cauliflower and broccoli;
- Pumpkin;
- Carrots;
- Tomatoes;
- Strawberries.
Step 2. Include healthy proteins and fats in your diet
Your immune system needs protein to make T lymphocytes, so it's important to eat the foods that are rich in it. Aim to eat 3 or 4 servings of meat or other lean proteins. For example, you can eat chicken (skinless), fish, eggs, lentils, beans, or soy.
Avoid foods that contain saturated fat, such as red meat, chicken skin, or fried foods
Step 3. Drink at least one cup (250ml) of green tea per day
Research has shown that the polyphenols contained in green tea stimulate the production of T lymphocytes in the body. You can sip it hot or cold at any time of the day to provide your body with an extra amount of polyphenols.
If you don't like the flavor of green tea, you can try to mask it with honey or lemon juice
Step 4. Eat fresh or dried papaya
It is a delicious fruit, rich in fiber, vitamins and minerals. Studies have shown that eating fresh, dried papaya or its seeds stimulates the body's production of T lymphocytes, so include it in your diet.
If you're having a hard time finding papaya, look for a fermented papaya supplement at a health food store. Follow the instructions for use for the dosage
Step 5. Include garlic in your diet
According to what experts say, garlic contains substances that are able to increase the number of T lymphocytes and improve their reactivity. Try to use fresh or dried garlic and not powdered garlic, as it may be high in salt.
If you want to use garlic powder, buy it at a health food store and check the composition on the label to make sure no salt has been added
Step 6. Choose foods that have anti-inflammatory properties
You can reduce the inflammation in your body by including foods that naturally heal inflammation in your diet. Relieving the inflammatory state through a healthier diet will ease the work of the body and help the immune system.
- Enrich your diet with fruit, green leafy vegetables and colorful vegetables (fresh or frozen);
- Eat legumes;
- Choose fish rich in omega-3 fatty acids, such as sardines, anchovies, tuna, plaice and salmon.
- Drink natural herbal teas.
Step 7. Avoid foods that cause inflammation
The body suffers when it is inflamed, the immune system weakens and the risk of getting sick increases. Thankfully, foods that cause inflammation are well known and can easily be eliminated from the diet. They include:
- Refined carbohydrates;
- Fried foods;
- Carbonated drinks;
- The sugary drinks;
- Red meats;
- Processed meats;
- Margarine;
- Pastry fat;
- Lard.
Step 8. Improve gut health with probiotics
While not a cure for everything, probiotics can aid in digestion. Depending on the type, they can also help you improve gut health.
You can choose a yogurt with probiotics or buy a probiotic supplement at the pharmacy
Step 9. Watch out for food allergies
Like foods that can cause inflammation, food allergies can severely inflame the body. It is a danger to the health of the whole organism and to the immune system. It is therefore important to avoid foods that can cause you an allergic reaction.
If you suspect that you are allergic to a food, talk to your doctor for the necessary tests
Method 2 of 2: Increase T Lymphocytes with Supplements and Vitamins
Step 1. Test the amount of T lymphocytes
If your doctor orders blood tests, the lab will be able to test the levels of T lymphocytes in your white blood cells. Your doctor will show you the results and, if the number of T lymphocytes or white blood cells is too low, he will tell you how to increase them. Increasing the number of T lymphocytes is important for boosting the immune system.
Step 2. Discuss the possibility of taking supplements with your doctor
Never start a treatment without first talking to your doctor, as both medications and supplements can negatively interact with the medications you usually take.
Step 3. Take a selenium supplement
Studies show that selenium is an essential trace element that can help the body produce more T lymphocytes. The simplest way to include it in your diet is to use a supplement. Generally the recommended dose is 55 mcg per day, but ask your doctor for confirmation.
If you are pregnant, your doctor may suggest that you increase the dose up to 60 mcg per day. If you are breastfeeding, you may need 70 mcg of selenium per day
Step 4. Take a vitamin D supplement to activate T lymphocytes
As it is not easy to guarantee the body the right amount of vitamin D through diet, look for a vitamin D supplement. The daily requirement varies based on several factors, the average dose is 600 IU, but consult your doctor for more details. Vitamin D can make T cells more effective and reactive to antigens.
You can also get vitamin D from sunlight. If you have fair skin, you should be exposed to sunlight for 15-20 minutes. On the other hand, if you have a darker complexion, you will need to expose yourself to the sun for about an hour. Remember to use sunscreen
Step 5. Take a zinc supplement every day
If you don't want to take a multivitamin supplement, or if the one you're taking doesn't include zinc, buy a specific supplement. Studies have shown that taking 30 mg of zinc per day for at least 3 months increases the number of T lymphocytes in the body.
Step 6. Take a multivitamin supplement
Choose it based on gender or age. If you prefer to take just one supplement for convenience, ask your doctor to recommend a multivitamin that includes selenium, iron, zinc, vitamin A, vitamin C, and the B vitamins. 'supplement with constancy you can strengthen the immune system.
Get in the habit of taking the multivitamin supplement even when you are not sick to prevent a micronutrient deficiency
Advice
- Exercise every day for at least 30 minutes to keep your body healthy. If you have a very busy schedule, you can break the training into 3 sessions of 10 minutes each.
- Another way to boost the immune system is to reduce exposure to toxins. For example, do not smoke, use natural detergents and cosmetics, store food in glass containers instead of plastic, avoid foods treated with pesticides or other chemicals that are harmful to the body, and do not use insecticides.
