10. Meet Your Daily Beta
When ingested, the
fat-soluble antioxidant beta-carotene is converted into vitamin A, which
bolsters your ability to build healthy cells and tissues. Foods rich in
beta-carotene include carrots, dark leafy greens, sweet potatoes, and
mangos.
11. Dine on Vitamin D
You may know that vitamin
D is a major player in developing strong bones and teeth and that it
can be produced when the sun comes into contact with the skin. What you
probably don’t know is that endocrinologists recently linked weight loss
success with the vitamin. Though the scientists still aren’t sure why
this was, the results of their study showed that for each milliliter
increase in the hormonal form of the vitamin, the subjects lost nearly a
quarter pound more, often in the abdominal area.
12. Try Mackerel
Mackerel and salmon are
great sources of vitamin D because by eating just 3.5 ounces of either
fish, you’ll obtain 90 percent of your dietary allowance, plus some
heart-healthy, metabolism-boosting omega-3s. Other healthy sources of
vitamin D include milk, fortified cereal, and eggs.
13. Eat Vitamin E
By eating foods rich in
vitamin E or by investing in a supplement that provides no more than
1,000 milligrams of the nutrient for adults—any more can cause adverse
health effects—you can boost your memory and prevent damage caused by
the breakdown of saturated fats—such as infertility and heart
disease—especially if you take it along with the mineral selenium. So
while you’re boosting your metabolism, make sure to protect against
those nasty free radicals and snap up some asparagus, beans, seeds,
eggs, and healthy oils next time you’re at the grocery store.
14. Try Peanut Butter
Peanut butter is not only a good
source of protein and vitamin E, it is rich is magnesium, which is good
for your metabolism. Other foods rich in vitamin E include dried
almonds, vegetable oils, salad dressing, nuts and seeds, wheat germ oil,
and green leafy vegetables.
15. Consume Vitamin K
This fat-soluble vitamin
is important because of its ability to help create a protein that causes
blood to clot, but it also helps to boost the metabolism by bonding
calcium to bones (which increases bone mass). Less brittle bones reduce
the likelihood of bone fractures during exercise or other activity.
Though the vitamin is produced from the bacteria that live in your
intestine, it can also be found in leafy greens, avocado, and kiwi. Ask
your doctor before changing your vitamin K intake if you take the
medication warfarin (Coumadin).
16. Try Turnip Greens
Turnip greens are good
sources of vitamin K. Try them in a salad for a quick, healthy
metabolism boost. Other foods rich in vitamin K include green leafy
vegetables like spinach or kale, broccoli, cabbage, beef liver, egg
yolk, and wheat bran or wheat germ.
17. Eat Folic Acid
Folic acid—a vitamin naturally
found in leafy vegetables, oranges, wheat germ, and avocados—is critical
to cell reproduction because it stabilizes DNA and, with the help of
vitamin B12, aids in the production of hemoglobin. Metabolic benefits
include regulating the body’s insulin levels so it doesn’t absorb
unnecessary fat, and digesting and using proteins for energy with the
help of B12 and vitamin C. For women who may become pregnant,
researchers recommend a daily intake of 400 micrograms of folic acid per
day from fortified foods or dietary supplements.
18. Consume Vitamin C (Ascorbic Acid)
Be honest, you probably
don’t take vitamin C until you have a cold—but you should. Its
antioxidant properties lower the risk of heart disease by barring free
radicals from building up on artery walls and causing atherosclerosis.
It also improves blood pressure and, at levels of 1,000 to 2,000
milligrams, can help synthesize and thus reduce the effects of the amino
acid homocysteine. On top of its heart-healthy benefits, vitamin C
assists with the synthesizing of the amino acid carnitine, which in turn
helps break down ingested fats. Beware of taking high doses of vitamin C
supplements (more than 2,000 mg per day), however: This can cause
nausea, diarrhea, kidney stones, and stomach inflammation.
19. Eat Mangos
Mangos are another
excellent source of vitamin C. Try them in a smoothie for a refreshing
midday snack. Other fruits and vegetables that are great sources of
vitamin C include hot chili peppers (raw), cantaloupe, sweet peppers,
dark green leafy vegetables, tomatoes, and oranges.
