In the brain, tryptophan is converted to serotonin. Serotonin is a neurotransmitter that has the effect of reducing pain and decreasing appetite, and producing a sense of calm-always good for improving your mood. Complex carbohydrates stimulate the production of serotonin so consume oatmeal, brown rice and other whole grains.

There is an association between low selenium intake and poorer moods, so increasing selenium levels might be helpful to brighten your mood. Food sources are tuna, nuts-especially Brazil nuts-and seeds, and whole grains. It is possible to ingest toxic levels of selenium, so stick with food sources instead of supplements, or obtain the advice of your health professional.

Green tea contains polyphenols, which can boost dopamine levels in the brain. Dopamine is a neurotransmitter crucial to creating positive mood states, so drink up!

Dark Chocolate has the ability to boost brain levels of endorphins (natural opiates) as well as serotonin levels. As an added bonus, dark chocolate also may increase serotonin production in the gut, and thus help to keep your immune system healthy. Remember to consume dark chocolate and not more than 1 ounce per day.

Probiotics. Yes, that’s correct. Our bodies have serotonin receptors in our gut, and an imbalance of good and bad bacteria can disrupt the production of serotonin You can find probiotics in yogurt, cottage cheese, raw sauerkraut and some cereals.

There is link between higher food intakes of folate and a lower prevalence of depression. Folic acid is usually found in beans and greens. Combine some nice winter greens such as kale or chard with your favorite beans for a folate-packed punch.

Omega 3 fatty acids are known to be anti-inflammatory, but they also have a positive impact on mood, personality and behavior. Food sources are walnuts (raw please) flax oil and seeds, chia, hemp, as well as cold-water fish such as salmon.