Foods to suit your mood

Nutritionist Cara Lewis says: "Food and drink provide us with nutrients to keep us healthy, but they also affect our mood. For example, foods that cause slower rises in bloody glucose help to keep our mood balanced." Join MSN as we look at some of the most common human dispositions and their perfect food pairings. Tired When energy levels run low, often our instinctive reaction is to reach for the coffee or chocolate for a quick boost. However, the kick you get from caffeine and sugar won't last as long as more carefully selected food choices. Lewis says: "Slow release energy foods - or low GI foods - are the best sources for sustained energy release. These include wholegrain breads, basmati rice, pasta, cereals such as porridge and muesli. Inadequate intake of iron can also cause lethargy, so make sure you are getting enough by eating foods like red meat, poultry, fish, fortified cereals and kidney beans. Avoid the sugar rush from refined sugar products. They won't keep you going!" Low mood Low mood can be caused by a number of things, from stress and hormonal imbalances to trauma and full-blown depression. If you think the latter applies to you, then you should consult your GP. Your diet, however, does play a huge role in regulating mood swings. Lewis says: "Studies suggest foods rich in the amino acid tryptophan can improve mood. It's the metabolic precursor to serotonin - the 'feel good' hormone. Eat tryptophan and protein-rich foods alongside carbohydrates to maximise the effect. Good sources include chicken, fish, eggs, dairy, beans and seeds. Iron, B vitamins, folate and selenium will also help protect against low mood." Sad Been dumped by Mr Right? Alleviate your feelings of sadness by eating omega-3 fatty acid-rich fish like salmon, tuna and sardines. Oily fish is also a good source of vitamin B12, which is thought to give our happiness levels a kick up the backside. Lewis adds: "Folate, found in green vegetables and citrus fruits will help, as will selenium, which you get from Brazil nuts and meat. Keep hydrated too, drinking six-eight fluid glasses a day and avoid excess caffeine and alcohol. Taking any form of exercise will increase endorphin levels and also make you feel better." Stressed Life can get on top of us sometimes, but you don't have to suffer in silence. Lewis says: "Sticking to a diet rich in nutrients will help you to de-stress. Include varied wholegrain, carbohydrates, protein and fruit and vegetables." Foods that are high in vitamin C, such as strawberries, blueberries and kiwi fruit are thought to have a positive effect on our stress levels. Nervous If you've got a big job interview on the horizon, or you're giving a reading at a close friend's wedding, chances are you are already feeling the nerves in the pit of your stomach. Lewis has this advice: "Avoid excess tea and coffee and high-sugar fizzy drinks, and instead enjoy calming chamomile or rooibos herbal teas." Nutritionist Katie Peck (pecknutrition.com) adds: "Look at how much caffeine you are drinking and cut back if necessary, swapping the excess for smoothies and a handful of nuts. Also, if you are eating lots of sugar, try replacing it with wholegrain and protein, such as a wholemeal chicken sandwich for lunch." Lovestruck It's a sublime sensation, falling in love, and one that you want to maintain as long as possible. To keep your desire quotient topped up, go for foods that are full of zinc, a nutrient that has long been linked with aphrodisiac qualities. The richest sources include oysters and other shellfish, nuts and seeds, red meat and liver. Muddled Have you ever had so much on your plate that you don't know where to start? Trying to balance our personal and professional lives can often tie our brains in knots. Eating the right foods can help us to focus and tackle our challenging schedules head on. Oily fish, for example, has been linked in numerous studies to improved cognitive function and concentration levels. The herb ginkgo biloba, meanwhile, is thought to increase blood flow to the brain, thus encouraging clarity. Finally, green tea is great for regulating blood sugar levels, helping you to keep calm and focused when you need it most. Fear Don't be scared! Although we all experience it sometimes, fear can be kept at bay by making sure your diet is topped up with enough folate-rich foods. Outbreaks of irritability, fatigue and forgetfulness have all also been linked with a lack of folate in the system, so make sure you don't suffer by eating lentils, beans, leafy green vegetables and, if you don't mind the taste, calves' liver.