A Nutrition Diet Guide: Which Foods Increase Neutrophils?

October 10, 2025 •

4 min read

Neutrophils, the most abundant type of white blood cell, are your immune system's primary defense against infections and inflammation. When their levels drop, a condition known as neutropenia, your body becomes more vulnerable to illness. Understanding which foods increase neutrophils can therefore be a critical part of supporting robust immune function.

Quick Summary

A diet rich in key nutrients like protein, vitamins B12, C, E, folate, and minerals such as zinc and copper is vital for healthy neutrophil production. Including lean meats, leafy greens, fortified cereals, and fatty fish supports the immune system's defense mechanisms.

Key Points

Prioritize High-Quality Protein: Lean meats, eggs, dairy, and plant-based options like tofu are essential for building new white blood cells, including neutrophils.
Consume B12 and Folate-Rich Foods: Deficiencies in these vitamins, found in meat, fish, eggs, and leafy greens, can directly cause neutropenia.
Ensure Adequate Zinc and Copper Intake: These minerals, sourced from nuts, seeds, and shellfish, are crucial for proper immune cell function and maturation.
Boost Antioxidant Vitamins C and E: Found in citrus fruits, bell peppers, nuts, and seeds, these vitamins support immune cell activity and fight inflammation.
Include Fermented Foods and Omega-3s: Probiotics from yogurt and fermented foods, along with omega-3 fatty acids from fatty fish and nuts, contribute to a healthy gut and overall immune balance.
Stay Hydrated: Drinking plenty of water is essential for supporting the lymphatic system and ensuring efficient transport of immune cells throughout the body.

The Importance of Neutrophils in Your Immune System

Neutrophils are a type of phagocyte, a cell that engulfs and destroys invading microorganisms. They are produced in the bone marrow and circulate in the blood, acting as the body's first responders to infection. A low neutrophil count, or neutropenia, can be caused by various factors, including nutritional deficiencies. By focusing on a diet rich in specific vitamins and minerals, you can help support your body's ability to produce and maintain adequate neutrophil levels naturally.

Essential Nutrients and Foods for Neutrophil Production

Several key nutrients play a direct role in the creation and function of healthy blood cells. Ensuring your diet includes these specific vitamins and minerals is a practical way to support your immune system's front line.

High-Quality Protein

As the building blocks of cells, protein is fundamental for the production of all white blood cells, including neutrophils. Lean sources help provide the necessary amino acids without excessive saturated fat.

Lean meats: Chicken, turkey, and fish.
Eggs: A complete protein source, also rich in other vital nutrients.
Dairy products: Yogurt, milk, and cheese are good options, especially pasteurized varieties for those with compromised immunity.
Plant-based proteins: Tofu, beans, and lentils are excellent alternatives.

B Vitamins: B12 and Folate

Vitamin B12 and folate (B9) are essential for the production of red and white blood cells. Deficiencies in these can lead to megaloblastic anemia and neutropenia.

Vitamin B12 sources: Meat, fish, eggs, dairy, and fortified cereals.
Folate sources: Leafy greens (spinach, kale), citrus fruits, beans, and fortified grains.

Minerals: Zinc and Copper

Zinc and copper are trace minerals that play a critical role in immune cell function. A deficiency in either can negatively impact neutrophil levels.

Zinc sources: Oysters, poultry, beans, nuts, and seeds.
Copper sources: Shellfish, nuts, seeds, and dark chocolate.

Antioxidants: Vitamins C and E

Antioxidant-rich foods help boost overall immune function and protect cells from damage. Vitamins C and E are particularly well-known for their immune-supportive properties.

Vitamin C sources: Citrus fruits, bell peppers, strawberries, and broccoli.
Vitamin E sources: Nuts, seeds, avocado, and leafy greens.

Omega-3 Fatty Acids

Omega-3s can reduce inflammation and support the immune system. They are found in fatty fish and certain plant foods.

Sources: Fatty fish (salmon, mackerel), walnuts, and flaxseeds.

The Role of Probiotics

Probiotics, beneficial bacteria found in fermented foods, promote a healthy gut flora, which is essential for a strong immune system. The majority of the body's immune cells reside in the gut.

Sources: Yogurt with live cultures, kefir, and fermented foods like kimchi and sauerkraut.

Comparison of Key Nutrients for Neutrophil Health


Nutrient	Primary Role in Neutrophil Health	Food Sources
Protein	Provides amino acids for blood cell synthesis.	Lean meats, eggs, dairy, tofu, beans.
Vitamin B12	Critical for red and white blood cell development.	Meat, fish, eggs, dairy, fortified cereals.
Folate (B9)	Required for blood cell production and DNA formation.	Leafy greens, citrus fruits, beans, lentils.
Zinc	Supports immune cell function and development.	Oysters, poultry, beans, nuts, whole grains.
Copper	Prevents deficiency-related neutropenia; aids blood cell differentiation.	Shellfish, nuts, seeds, dark chocolate.
Vitamin C	Boosts immunity and aids white blood cell function.	Citrus fruits, bell peppers, strawberries.

Beyond Specific Foods: Hydration and Food Safety

Nutrients are not the only factor in supporting immune health. Proper hydration and food safety are also critical, particularly for individuals with compromised immune systems. Water is vital for transporting nutrients and helping the lymphatic system, a key part of the immune network, function efficiently. Dehydration can weaken your immune response.

For people with low neutrophil counts (neutropenia), doctors may recommend a neutropenic or low-microbial diet to minimize the risk of foodborne illness. This often involves avoiding raw or undercooked meats, eggs, and seafood, as well as unpasteurized dairy and unwashed fruits and vegetables. Always consult with a healthcare provider or registered dietitian before making significant dietary changes, especially if you have a medical condition affecting your immune system.

Conclusion

A nutrient-dense, well-rounded diet can play a significant role in supporting neutrophil production and overall immune health. By focusing on key building blocks like protein, B vitamins, and essential minerals, you can provide your body with the fuel it needs to maintain a strong line of defense against infection. Combine these food choices with adequate hydration and safe food handling practices for a holistic approach to wellness. It is always wise to discuss any major dietary modifications with a healthcare professional to ensure they align with your specific health needs.

For more detailed information on specific nutrients, you can refer to authoritative sources such as the National Institutes of Health. For instance, the NIH provides extensive resources on the role of zinc in immune function, highlighting its importance for immune cell development.

Frequently Asked Questions

Neutropenia is a condition characterized by an abnormally low number of neutrophils, a type of white blood cell, in the blood. Causes can range from infections and autoimmune disorders to nutritional deficiencies, particularly in vitamin B12 and folate.

Protein is made up of amino acids that serve as the fundamental building blocks for all cells in the body, including white blood cells like neutrophils. Without sufficient protein, the body cannot produce new immune cells effectively, potentially leading to low counts.

If a nutritional deficiency is the cause of low neutrophil levels, supplements can be beneficial, but should only be taken under a doctor's supervision. Excessive supplementation of minerals like zinc can also interfere with copper absorption, so professional guidance is essential.

For individuals with a weakened immune system or severe neutropenia, certain foods that carry a higher risk of bacteria should be avoided. This typically includes raw or undercooked meats, eggs, and fish, unpasteurized dairy, and unwashed raw fruits and vegetables.

Zinc is crucial for the development and function of immune cells, including neutrophils, and deficiency can impair immune response. Copper deficiency, often rare but sometimes linked to excessive zinc intake, has also been shown to cause neutropenia and anemia.

Yes, proper hydration is critical for the immune system. Water is needed to produce lymph, which carries immune cells throughout the body, and helps flush toxins from the body. Dehydration can cause the lymphatic fluid to become thicker, slowing down the immune response.

Probiotics, or beneficial gut bacteria, help maintain a healthy gut flora, which is strongly linked to a robust immune system. A balanced gut can influence immune function and reduce systemic inflammation, indirectly supporting the health of white blood cells like neutrophils.