Jennifer Lefton

Registered Dietitian and Writer at Freelance

Registered Dietitian, Freelance Writer and Consultant

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Articles

13 Highest Protein Beans to Add to Your Diet

1 week ago | verywellhealth.com | Jennifer Lefton

Beans are a nutritious food and an excellent source of plant-based protein. Of the varieties of beans available, a half-cup serving typically provides 5 to 10 grams (g) of protein. Jump to Key Takeaways. Serving size: 1/2 cupProtein: 9.25 g Edamame beans pack the highest amount of protein on the list. Edamame beans are immature soybeans harvested before they fully ripen. They have been traditionally grown and eaten in East Asian countries, but have increasingly become popular in the United States.
Quinoa vs. Rice: Which Is Healthier and Better for Your Diet?

3 weeks ago | verywellhealth.com | Jennifer Lefton

Both quinoa and rice can be nutritious sources of grains for your diet. While both offer similar calorie content, quinoa is considered more nutrient-dense due to its higher content of vitamins, minerals, and fiber.
What Happens to Your Body When You Cut Carbs and Load Up on Protein

4 weeks ago | verywellhealth.com | Jennifer Lefton

High-protein, low-carb diets can offer short-term benefits, but cutting carbs too much can make it difficult to get enough of certain nutrients, like fiber. A better approach is focusing on a balanced diet of nutrient-rich, whole foods. Jump to Key Takeaways. High-protein, low-carb diets may help with weight loss. This is primarily related to the higher protein intake, which makes you feel fuller and more satiated. Weight loss often includes muscle loss.
6 Potential Side Effects of Melatonin You Should Know Before Taking It

1 month ago | verywellhealth.com | Jennifer Lefton

Melatonin supplements are widely used as a sleep aid, but they can cause headaches, dizziness, and make you feel queasy. While melatonin is generally considered safe, taking too much may lead to unexpected side effects. Jump to Key Takeaways. Though mild, headaches are one of the more commonly reported side effects of melatonin use. In studies, this was seen in both healthy people and those taking it for certain health conditions, such as tardive dyskinesia (an involuntary movement disorder).
What Happens to Your Body When You Start Taking Vitamin B12

1 month ago | verywellhealth.com | Jennifer Lefton

Vitamin B12 is an essential water-soluble vitamin that you can only get through diet—primarily from meat, seafood, dairy, and fortified foods—or supplements. Supplementing with vitamin B12 helps prevent or treat deficiencies and is often recommended during pregnancy. Getting enough vitamin B12 helps prevent or treat a vitamin B12 deficiency, which can result from inadequate intake, poor absorption, or pernicious anemia (an autoimmune disorder that prevents the body from absorbing vitamin B12).
What Happens to Your Body When You Take Creatine Supplements

2 months ago | verywellhealth.com | Jennifer Lefton

There is no evidence that creatine supplementation causes hair loss. This misconception started with a small study of 16 male rugby players who took creatine of 25 grams (g) daily for seven days, then 5 g daily for 14 days. After supplementation, researchers found increased serum dihydrotestosterone (DHT) levels. Elevated DHT levels have been associated with some incidences of hair loss. Additional studies have not been able to confirm these findings.
Can Men Take Prenatal Vitamins?

2 months ago | verywellhealth.com | Jennifer Lefton |Melissa Nieves

People who wish to conceive may consider making dietary changes or taking supplements to improve their health. Many women take prenatal supplements—a multivitamin containing nutrients essential for pregnancy and fetal development—before and during pregnancy. While generally safe, these types of prenatal vitamins are not recommended for men since male and female nutritional needs differ. For supplements, men should focus on getting enough nutrients for their specific needs.
Folate vs. Folic Acid: Which Is the Better Form of Vitamin B9?

2 months ago | verywellhealth.com | Jennifer Lefton |Suzanne Fisher

Flour, a key ingredient in grain products, is made from wheat in a process called milling. During the milling process, some nutrients are lost. These include thiamine, riboflavin, niacin, vitamin B6, folic acid, and iron. To compensate for these nutrient losses, vitamins are added back in amounts similar to what is lost. The flour is then referred to as "enriched" flour. About 95% of flour in the United States is enriched.
Do You Need Calcium Supplements?

Mar 27, 2025 | verywellhealth.com | Jennifer Lefton

Calcium is an essential nutrient commonly found in dairy products, canned fish, leafy green vegetables, fortified foods, and other dietary sources. It is also available in dietary supplements. Calcium is known for its important role in bone health, but it has also been studied and marketed for other health conditions. Most people can get enough calcium through diet alone—so how do you know whether you should take calcium supplements and what type of supplement to take?
6 Potential Side Effects of Melatonin Supplements

Mar 6, 2025 | verywellhealth.com | Jennifer Lefton

Melatonin is a hormone naturally produced in the body in response to darkness. It helps you sleep by controlling circadian rhythms. You can also take it as a supplement to improve sleep disorders, jet lag, and more. Side effects associated with melatonin supplements are often mild, but the frequency and severity of side effects may increase with higher doses.