A Presentation By Mr Allah Dad Khan allahdad52@gmail.com

2. Five Best Foods for a Better
Mood Research By Allah dad
Khan Bureau Chief Vet News
and Views
Allah dad Khan

3. Diet
1. Is your diet related to your mood? Yes! Food and
mood have a pretty straightforward link, as
serotonin is made from an amino acid, tryptophan,
along with other nutrients such as vitamin B6, B12
and folic acid.
2. So if serotonin = good mood, and serotonin is =
amino acid+ tryptophan+B6+B12+folic acid, you
don’t have to be a scientist to figure out that what
you need is something which have these, and of
course, it can be found in certain foods for a better

4. 1. Oatmeal
Eat complex carbohydrates like whole grains, oatmeal
or brown rice. The connection between carbohydrates
and mood is all about tryptophan, a nonessential
amino acid. As more tryptophan enters the brain, more
serotonin is synthesized in the brain, and mood tends
to improve. Complex carbs are also considered to be
our most valuable energy nutrient.

5. 2. Wild Salmon
Studies have shown that Omega-3 acids may be a
natural antidepressant. One study found that a group
of pregnant women taking 3.4 grams of omega-3s per
day had significantly fewer depressive symptoms than
those taking a placebo. A review of 10 clinical trials
also showed a significant reduction in depressive
symptoms among subjects taking omega-3s. This
makes sense physiologically, since omega-3s appear to
affect neurotransmitter pathways in the brain.

6. 3.Breakfast Cereals with Milk
 Recent studies found that vitamin D may increase
the levels of serotonin, one of the key
neurotransmitters influencing our mood, and that it
may help to relieve mood disorders. It also may help
alleviate seasonal affective disorder (SAD), which
leaves us feeling anxious, fatigued, and blue during
the dark days of winter. Unfortunately, we get
vitamin D mainly through exposure to sunlight
(that’s why people suffer from SAD) and in lesser
amounts, through food

7. 4. Bananas
 According to a recent survey undertaken by MIND many
people suffering from depression felt much better after
eating a banana. This is because bananas contain
tryptophan, a type of protein that the body converts into
serotonin. But that is not everything! It also regulates
your blood glucose levels with the B6 and smooth your
mood naturally. Bananas can also relieve symptoms of
PMS because of the Vitamin B6. Moreover, bananas are
filled with so many nutrients, that they are almost the
perfect cure for whatever ails you! Compared to an apple,
the potassium-rich banana has four times the protein,
twice the carbohydrate, three times the phosphorus, five
times the vitamin A and iron, and twice the other
vitamins and minerals

8. 5. Dark Chocolate
According to magazine Kaboose – you can call it the
ultimate comfort food. A lot of studies found that chocolate
has an ability to improve a negative mood. You wonder
how? Chocolate has the optimal combination of sweet
flavor and creamy texture to cause a very effective release
of endorphins (mood-elevating hormones). It also has
caffeine, although less than coffee, another mild stimulate
and diuretic called theobromine, substance that is a
building block of the neurotransmitter that produces
pleasure. Moreover, cocoa and dark chocolate contain
significant amounts of antioxidant flavanols, which
improve blood flow in the brain. And the best part is that a
dark chocolate is so sweet and tasty, that it is a pleasure to
include it in your diet.

9. Final Thoughts
Of course, our state of mood is so complex and
influenced by so many things that we can’t count solely
on the foods we eat. But when you feel a bit depressed
and blue the easiest thing to fix is your diet. And
personally, I often find that all I need when I feel bad
is just a warm and tasty meal. Ok, I feel a bit tired of
writing, I’m going to grab some bananas to lift my
mood!