A low mood can make even the most basic task seem like an insurmountable obstacle. But with a few simple dietary changes, you can change the way you feel.

The brain chemical serotonin regulates our moods, appetite and sleep patterns. We can naturally elevate our serotonin levels by eating foods rich in the essential amino acid tryptophan, which is a precursor to serotonin. Dietitian Lila Bruk suggests you try these tryptophan-rich foods to up your mood:

Chocolate
Research has shown that chocolate has a good-mood effect. But it’s still high in fat and sugar, so don’t have too much. Stick to a couple of blocks now and then.

Low-GI Carbohydrates
Low-GI carbs, like wholegrains, fruit, veg and legumes, can sustain your blood sugar levels throughout the day. They provide a gradual release of energy and level out the highs and lows of moods.

Vitamin D Foods
Vitamin D-rich foods, such as oily fish, dairy products and fortified margarines, provide a big serotonin boost.

Lean Proteins
Protein-rich foods, like meat, fish, eggs and chicken, increase the level of the brain chemicals dopamine and norepinephrine. These, in turn, improve alertness.

Words: Dailyfix
Image: Ideas