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Nourishing Your Mental Health

nutrition for mental health

May is Mental Health Month. We've put together a 2-part series to support both the education and how-to of nourishing a healthy mind.

Today, we're sharing some of our top nutrient picks for your healthy mind and setting you up with one of our top blend picks for mental function support.  On Wednesday, we're getting into recipes & other easy tips on showing your mental big nutrition love.  

Let's dive in......

Mental health is having a huge impact on Canadians: 1 in 5 people are living with a mental health condition and/or struggle. We love that the conversation around this is now louder, but we've got a long way to go.

Increasingly, research is showing that nutrition plays an important role in the prevention and treatment of depression and other mental disorders. We will continue to learn and develop products that support your mental, not just physical, health.    

Here's a high level on some of our learnings:

1. Diet quality plays a part in the presence and severity of depressive symptoms across population groups. Higher intakes of fruits, vegetables, whole grains, and fish may reduce the risk of depression in adults.

2. Studies have associated depression with levels of specific nutrients. For example, zinc deficiency has been associated with increased depressive symptoms. Folate deficiency has been observed in individuals with poor response to anti-depressant treatment. Vitamin D deficiency and low levels of antioxidants have also been linked to depression risk.

3. The important sharing of knowledge on how dietary patterns can influence mental health and the inclusion of nutrition as a part of a full treatment program is not happening at the rate it should be.

sources: Dieticians of Canada, CMHA



Below are some of our favourite foods, vitamins and minerals for supporting mood and mind:

Maca: a natural mood elevator, hormone balancer and energy-booster. Find it in: Daily ChaiMaca Energy and Shroom Energy

Zinc: activates hormonal, neurotransmitter and signaling pathways in the gut which modulate brain functions like appetite, sleep, neurogenesis, cognitive function and mood. Find packed into our Nutty-Chocolate blends. 

B12: this essential nutrient can be easy to miss (especially on a plant-based diet), but it's a mood-booster and can help ease the symptoms of depression. Find it boosted in our The Remedy blend.

Vitamin B6: important for normal brain development and keeping the nervous system healthy. Top B6 blends: our Sweet Potato Coconut SoupGreen BeginningsThe Nutty AthleteThe Athlete.

Vitamin D3 (the "sunshine vitamin") is fat soluble, so we recommend combining with healthy fats to get your max absorption. Take a supplement with any of our blends (they contain the nutrients for supporting absorption).

Folate: a B-vitamin that's needed to convert carbs into energy, which your brain uses to function. Top folate blends: Greens Daily DoseDaily Greens KetoThe Remedy The Green Mo, The Athlete.

Lions Mane: research has found that this mushroom extract may protect against dementia, reduce mild symptoms of anxiety and depression, and help repair nerve damage. Find it in our Daily Chai and Shroom Energy.

Omega 3 Fatty Acids: essential for healthy brain function; a good source is chia seeds, which can be found in our: Lime MojitoDaily ChaiGreen MoThe Cherry BombSweet Sleep, Blue Coconut KetoVita-C Immunity Chia Energy & Acai Bowl blends.  Our Superseed Mix is a great brain booster for all your fave blends.

For a big health boost, mega-nourish your mind and body with one of our 3-Day Cleanse Plans, which have shown to help clear brain fog, reduce inflammation & energy-boost.

Here are our top picks for mental energy-boosting &
brain-supporting nutrients. 

If you're experiencing prolonged symptoms of sadness, or think you might be battling depression, you're not alone. Talk to your healthcare provider (or loved one(s) to start) ASAP. 

Beating Burnout Fatigue & Stress

reduce stress and fatigue

Beat Fatigue & Stress with Food

In this Blended For Wellness, we wanted to share some nutrition tips that can help prevent/reduce/manage fatigue and stress.

 Nutrition for Fatigue

Your body runs off what you feed it. The best way to keep your energy levels up and fight fatigue is to consistently eat highly nutritious foods every single day. Energy-giving foods we love:

  • Avocado
  • Chia seeds
  • Bananas
  • Nuts (almonds, walnuts, Brazil, pine)
  • Slow-cooked oats
  • Boosters: Lions mane, Maca, ginseng
  • Water with lemon
  • Anti-inflammatory foods like ginger & turmeric
  • Leafy greens

Get the above with your Blended daily habit. Want recommendations on which blends are right for you and your health needs? Email us anytime at info@blendedforyou.com

Nutrition for Stress Support

When stressed, your adrenal glands release the stress hormone cortisol. Too much cortisol is unhealthy for our bodies and may be the culprit of hormonal imbalance, weight gain, insomnia, digestive issues, immunity weakness, cognitive dysfunction, and circadian rhythm, all of which can result in chronic health issues. When we’re able to adapt to stress, we significantly reduce the negative impact it has on our bodies. Adaptogens help our bodies fight against stress. Here's how:

What are Adaptogens: adaptogens are herbs, and certain mushrooms, that may help support our resistance to, and reduce the negative impacts from, physical and mental stress. An adaptogen is believed to help the body adapt to stress and to exert a normalizing effect on bodily processes.

The Three Criteria of an Adaptogen

  • be non-specific and must assist the human body in resisting a wide range of adverse conditions, such as physical, chemical, mental or biological stress
  • bring the body back to equilibrium and regulate processes
  • not harm the normal functions of the human body (non-toxic, non-addictive)

Given that different adaptogens may support/help your body in different ways, it’s important to learn about each and talk to a nutrition practitioner as needed. Here are some of our faves & the key benefits they’re touted for:

Ashwagandha: reducing stress & anxiety, boosting immunity, adrenal fatigue

Maca: hormone balance, adrenal function

Turmeric: inflammation reduction, brain function

Reishi: reducing stress & anxiety, boosting immunity, sleep quality

Cordyceps: boosting energy & stamina, adrenal function

Lion’s Mane: brain function, boosting energy

Astragalus: boosting immunity & energy

Rhodiola: reducing stress, adrenal fatigue

Holy Basil: digestion support, lower blood sugar

Asian Ginseng: boosting brain function, memory, immunity

It is important to note that while adaptogens may help support your body through stressful periods, avoiding the negative impacts of prolonged stress requires lifestyle changes that often include a healthier diet and the addition of positive mind-and-body health habits.

Blended For Stress

Three of our fatigue & stress-support heavy-hitting blends:

Vita-C Immunity - Ashwagandha in out Vita C supports stress and anxiety management.

Shroom Energy - boosted with Lion's Mane to light up our brains (in that good productive way) & Cordeceps to help our bodies produce and balance cortisol & stress levels in a lower orbit.

Sweet Sleep - thanks so the melatonin, Reishi & ashwagandha it helps us let go of some of the stress and get a sweet sleep, which is essential in keeping fatigue and stress levels down.

If you have any questions about the blends or which blends would be best for you, please email us at info@blendedforyou.com.

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nutrition for stress support
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