Nutrient-Dense Plant-Based Foods – and a Recipe!

Nutrient-Dense Plant-Based Foods – and a Recipe!


At Bellamins, we are passionate about optimal nutrition to support a healthy pregnancy. After all, we put a lot of love and research into formulating our Belly Blends prenatal vitamin supplements for each trimester’s unique nutrition needs.


But we also know that supplements are best when they are taken alongside a diet rich in nutrient-dense foods, which is why we love lists like this one: 15 Nutrient Dense Plant-Based Foods You Should Eat Every Day (


As the article says, “You might be a flexitarian, gluten free eater, fruitarian, vegetarian, omnivore, paleo eater, nutritarian, or a carnivore, but everyone, no matter the diet you subscribe to or don’t subscribe to, can benefit from consuming nutrient dense foods.” For this list they’ve picked 15 foods that are excellent sources of vitamins, antioxidants, minerals, and phytonutrients.


You’ll see that they refer to each food’s “ANDI score.” ANDI, or Aggregate Nutrient Density Index, is a system that rates foods on a scale of 1 to 1000 based on how much of certain micronutrients they contain. It’s a great measure of how nutrient-dense a food is. Of course, variety is also important, and some foods that have relatively low ANDI scores may be rich in especially-important nutrients, so you’ll see a range of ANDI scores on the list.


Here’s the list; click over to the article to read more about each one. These are nutritional powerhouses for everyone, but especially for a pregnant mother!


* Kale

* Watercress

* Bok Choy

* Spinach

* Brussels Sprouts

* Carrots

* Broccoli

* Strawberries

* Plums

* Raspberries

* Blueberries

* Onions

* Oranges

* Flax seeds

* Cherries


Just in case you cringed when you saw Brussels sprouts on the list, we found a recipe that you might want to try (if you’re troubled by heartburn, take note of their suggestion for reducing the hot sauce): Roasted Brussels Sprouts With A Peppery Kick (


Bellamins Belly Blends: Prenatal Vitamins for Each Trimester