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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.

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