are dates good for you

Dates are a source of fructose, which is a natural type of sugar found in fruit. Put a few dates in a glass of water during the night. 8 Proven Health Benefits of Dates 1. These cranberry date bars are perfect for cooking on Sunday and snacking on all week long. They’re just as sweet and WAY better for you. Most fruits have a low to moderate glycemic index (GI), making them a good choice for people with diabetes. However, human studies are needed to confirm the role of dates in brain health. Dates are chewy with a sweet flavor. If you’re the type of person who can never get enough sugar, dates are a great alternative to unhealthy treats. Dates have an excellent nutrition profile. However, dates do contain a high amount of natural sugars such as fructose, sucrose, and glucose. Dried dates are also rich in polyphenols. Oxytocin is a hormone that causes labor contractions during childbirth (18, 20). Our website services, content, and products are for informational purposes only. The calorie content of dates is similar to that of other dried fruits, such as raisins and figs (1). 1. Dates are good for you because they are high in fiber which can help to keep your digestion working properly. If you’re looking for a way to bring your cholesterol down, dates are good source of soluble fiber, which can help reduce cholesterol as part of a healthy diet. In one study, 21 people who consumed 7 dates per day for 21 days experienced improvements in stool frequency and had a significant increase in bowel movements compared to when they did not eat dates (4). This article will discuss 8 health benefits of eating dates and how to incorporate them into your diet. Turmeric can also help reduce inflammation. Since they’re dried, their calorie content is higher than... 2. The potential brain-boosting properties of dates have been attributed to their content of antioxidants known to reduce inflammation, including flavonoids (13). Relieve Intoxication & … A serving of four dates clocks in just shy of 270 calories. Promoting heart health, reducing heart disease risk 4. Weight loss 2. The umpteen health benefits of dates has made the delicious fruit of the most sought after foods in the world of health and nutrition. May Cause Tooth Decay. Rich in various nutrients, fiber, and antioxidants, dates are popular throughout the world and are consumed as dried fruit. The best way to substitute dates for white sugar is to make date paste, as in this recipe. These natural foods can lower cholesterol, too. On the glycemic index (GI) scale, dates are considered to be a low-GI food (or a score less than 55). Reducing blood pressure 7. Pregnancy deliveries 10. Additionally, animal studies have shown dates to be helpful for reducing the activity of amyloid beta proteins, which can form plaques in the brain (13). They are also high in some important nutrients and have a variety of advantages and uses. High in Fiber. This article reviews whether mayo is safe when…. Fiber can benefit your digestive health by preventing constipation. Eating dates directly is very simple and easy, but sometimes you might need to improve the taste of your date by stuffing the dates with nuts or cheese. When plaques accumulate in the brain, they may disturb communication between brain cells, which can ultimately lead to brain cell death and Alzheimer’s disease (15). Learn all about the different types of dates here. Dates have been studied for their potential to promote and ease late-term labor in pregnant women. Uses for dates. If you’re suffering from constipation, try incorporating dates into your diet and don’t forget to drink extra water. Added sugar is associated with many serious diseases, including diabetes and obesity. You will sometimes see Medjool dates described as “large,” “jumbo” or “super,” which is a general reference to their length as well as their circumference. Dates have become quite popular in recent years. Although eating dates appears to help promote labor and reduce labor duration, more research is needed to confirm these effects. Dates are a fruit that gives a lot of good for very little bad. Firm and sweet, they offer a couple of health benefits for the human body. Despite their calories, dates contain some important vitamins and minerals in addition to a significant amount of fiber. Dates are high in natural sugars, so if you need a quick burst of energy mid-day, instead of going for... 2. One animal study found that mice fed food mixed with dates had significantly better memory and learning ability, as well as less anxiety-related behaviors, compared to those that did not eat them (16). Keep a pack on hand to help curb your cravings for cookies, candies and other sweet stuff. Here’s an overview of the three most potent antioxidants in dates: Eating dates may help improve brain function. 5. Eating a date after a meal is going to be a much better option than having a store bought dessert, many of which contain large amounts of fat & refined sugar and provide very little nutritional value. There are several ways to add dates to your diet. Dates are rich sources of copper, magnesium, selenium, and manganese. Dates are good for growing children: Enriched with nutrients and being easily digested, they are considered as the perfect food source for young and growing children. This article explains 12 simple ways to avoid blood sugar spikes. People who have problems with their hearts can eat dates on a daily basis. Dates Are Good For The Heart. Eat these 11 foods to boost your memory and focus, help prevent disease and keep sharp as you…. Fruits are very nutritious and contain lots of fiber and antioxidants. Furthermore, the fiber in dates may be beneficial for blood sugar control. Since they’re dried, their calorie content is higher than most fresh fruit. Another study of 154 pregnant women found that those who ate dates were much less likely to be induced compared to those who did not (19). They may also be helpful for reducing labor time (17). These other hangover remedies work, too. However, you will find yourself in a problem to find dates in your daily diet, but I am going to give some suggestion that will let you add healthy dates to your daily diet plan and you can consume dates easily on a daily basis. At room temperature, they can last between a month up to 3 months. You can also combine dates with nuts and seeds to make healthy snack bars or energy balls, as in this recipe. The white stuff you may occasionally see on the outside of a date is the natural sugar crystalizing and making its way to the outside of the date. Find out more about this popular date variety and Medjool dates are good for you. Dates are good energy snacks. Dates are high in natural sugars, so if you need a quick burst of energy mid-day, instead of going for a second cup of coffee go for a handful of dates. Dates provide various antioxidants that have a number of health benefits to offer, including a reduced risk of several diseases. Medjool dates contain a small amount of calcium and are a decent source of potassium, manganese, and copper, all … Stuffed Dates. Mayo is a popular condiment for sandwiches and often used as a base for salad dressings and sauces. Dates are a superfood and contain a good amount of vital nutrients. Taste of Home is America's #1 cooking magazine. May support bone health. Dates are also rich in vitamin K. The nutrient is a … This comes in handy because they are able to satisfy a sweet tooth in a healthy manner. With regular dates intake, an anemic person can feel the increase of energy and strength that combats the feelings of fatigue and lethargy brought about because of anemia. © 2005-2020 Healthline Media a Red Ventures Company. This natural treat is a delicious source of fiber, with high concentrations of potassium and vitamin A, among other vitamins and minerals. As you can see, dates benefits and date nutrition for your digestive system and overall health are pretty phenomenal. Additionally, they come in use for gaining weight. Chronic conditions such as arthritis 12. These 12 foods are high in antioxidants and can help keep your cells healthy. Even if your diet is a sugar-free one, devoid of high-fructose corn syrup, agave, honey, coconut sugar, and cane sugar, you probably still eat fruit, and dates are a fruit too, with loads of benefits. No one would really like to see themselves with not-so-good-looking teeth, which is precisely what might happen if you take too many dates too often. Here are ten of the best — and tastiest. As mentioned at the beginning of this article, dates are considered to be nature’s candy. Dates are incredibly versatile and make a delicious snack. All these nutrients are important to keep your bones healthy and prevent bone-related conditions (like osteoporosis). Hemorrhoid prevention 11. They are often paired with other foods, such as almonds, nut butter or soft cheese. Just ¼ … High levels of IL-6 are associated with a higher risk of neurodegenerative diseases like Alzheimer’s (13, 14). Although dates are rich in natural sugar, individuals with diabetes can still enjoy this sweet fruit. Dates are good for you considering that they have great levels of iron, which can make wonders to people suffering from anemia. Laboratory studies have found dates to be helpful for lowering inflammatory markers, such as interleukin 6 (IL-6), in the brain. “Ultimately, dates are good for overall health despite their fructose concentration. The rest are from a very small amount of protein. Medjool dates are common dates in the United States and Europe. Most of the calories in dates come from carbs. It promotes regular bowel movements by contributing to the formation of stool (3). If you struggle to put on pounds, dates are a healthy way to increase your body weight. Dates mainly contain insoluble … Also, dates are high in good sugar to keep you boosted and energized all day. The high concentration of fructose in dates is thought to help speed the metabolism of alcohol and could bring relief if you’re feeling the effects of one too many drinks. Here are 8 healthy substitutes you can use instead. Almost all dates sold in Western countries are dried. Alternative to empty-calorie sweets. They are high in several nutrients, fiber and antioxidants, all of which may provide health benefits ranging from improved digestion to a reduced risk of disease. Next, learn all about the health benefits of honey. While they’re packed with nutrients, they’re also packed with calories. They could help you with everything from digestion to cancer. They were in active labor for an average of 4 fewer hours than those who did not eat dates (17). Dates are diabetic-friendly. This is a detailed article about dried fruit and its health effects. Getting enough fiber is important for your overall health. It’s easiest to find dates in their dried form, though these are higher in calories than fresh fruit so it is important to eat them in moderation. In one study, 69 women who consumed 6 dates per day for 4 weeks prior to their due date were 20% more likely to go into labor naturally and were in labor for significantly less time than those who did not eat them (18). Dates are fantastic. Or are dates good for us? Consistently making heart-healthy dinners is one way to help your ticker, but dates are high in potassium, which is essential to keeping your heart health in tip-top shape, too. A single serving of dates contains more than 6 grams of dietary fiber, roughly 20-25 percent of the daily recommended intake, depending upon your gender. Whether you are looking to fight off existing osteoporosis or bulk up your bones as a preventative measure, dates could help. The Sweet Truth, 12 Simple Tips to Prevent Blood Sugar Spikes, 11 Best Foods to Boost Your Brain and Memory. For this reason, dates have a low glycemic index (GI), which measures how quickly your blood sugar rises after eating a certain food (6). These compounds provide a wide variety of health benefits, such as better digestion, diabetes management, and even cancer prevention. Is Fruit Good or Bad for Your Health? Compared to similar types of fruit, such as figs and dried plums, dates appear to have the highest antioxidant content (8). Dates are the fruit of the date palm tree, which is grown in many tropical regions of the world. For example, if the recipe calls for 1 cup of sugar, you’ll replace it with 1 cup of date paste. They also make a great snack. You can use this mixture few times a day. Additionally, dates contain tannins, which are compounds that have been shown to help facilitate contractions. Dates are a very healthy fruit to include in your diet. Well, you can, but it wouldn’t be a good idea. Health Benefits. There are many health benefits of dates. As mentioned, dates can … Dates have been claimed to have a few other health benefits that have not yet been extensively studied. Used as both a staple and a celebratory food in the Middle East, the primary area they’re grown, dates are nutrient- and calorie-dense. Impotence 8. For this reason, they are best consumed in moderation. One of the best benefits of Medjool dates is its high dietary fiber content, according to research published in the journal Critical Review in Food Science and Nutrition. Eating these fruits throughout the last few weeks of pregnancy may promote cervical dilation and lower the need for induced labor. A 2014 review conducted by researchers at the Qassim University, Saudi Arabia and Suez Canal University, Egypt states that dates are beneficial in treating various conditions due to their anti-inflammatory, antioxidant, and anti-tumor properties. Or, if you don’t like ’em plain, whip up some energy balls or oatmeal bars packed with dates to fight the mid-day slump. Katrina Apr 28 at 5:59 am. According to the book, Healing Foods by DK Publishing, immunity-boosting dates are high in potassium, supply slow-release sugars, and provide a range of other essential nutrients as well. Pop a few dates when you get home (or carry them with you while you’re out). (It’s even vegan!). Boost Energy. A study with over 3,700 participants showed that a diet rich in magnesium was associated with a lower concentration of markers of inflammation in post menopausal women. Did you have one too many tropical rum cocktails on your beach vacation? Dates are a sweet snack anytime, but they can have many other uses. Blood sugar spikes are when your blood sugar rises and then crashes after eating. They have a ton of health benefits, from heart health to strengthening bones, and we're all about them. You can tell whether or not dates are dried based on their appearance. With almost 7 grams of fiber in a 3.5-ounce serving, including dates in your diet is a great way to increase your fiber intake (1). They are also: High in polyphenols. Jacqueline is a blogger and writer, passionate about sharing the latest in helpful tips and trends in food and cooking. Very Nutritious. That’s a healthy 12 percent of your needs if you aim for 25 grams of fiber a day. First and foremost, the dates last quite a long time, compared to other fruits, such as bananas. Reducing colitis risk 13. These 16 tips to add more fiber to your diet may improve digestion, help you lose weight and lower your risk of disease. When you keep them in the fridge, they retain quality for between 6 and 12 months. If you still end up with a hangover the next morning, try having them as a snack when you wake up. This small-sized yet power-packed food is beneficial to health in many ways. Iron-deficiency anemia 6. A single serving contains about 1 mg of the necessary mineral. If you’re iron-deficient, dates are a great way to help you get back on track. It is made by mixing dates with water in a blender. Diarrhea 5. Although … Antioxidants protect your cells from free radicals, which are unstable molecules that may cause harmful reactions in your body and lead to disease (7). A 3.5-ounce (100-gram) serving provides the following nutrients (1): Dates are also high in antioxidants, which may contribute to many of their health benefits (2). Depending on the type of date, 100 grams of dates can contain between 3.5 and 11 grams of fiber. Give this lemon date couscous a try for a healthy, iron-rich meal. Dates are cholesterol-free, low-fat energy boosters rich in multiple vitamins! Dried fruit is very nutritious, but also contains a lot of sugar and calories. These servings supply 137 and 120 calories, respectively. The next time you’re craving something sweet, instead of going for candy, opt for dates instead. Relieving constipation, supporting regular bowel movements 3. 1. 1. For this reason, dates are very sweet and also have a subtle caramel-like taste. Good for when you want that to happen at full term but not good for being 30 weeks at risk of giving birth to a preemie! A rule of thumb is to replace sugar with date paste at a 1:1 ratio. For example, pair dates with cheese, plain yogurt, nuts or in savory dishes. A third study found similar results in 91 pregnant women who consumed 70–76 grams of dates daily starting the 37th week of pregnancy. Antioxidants help defend your cells from damage. They’re packed with potassium, B6, niacin and fiber, and they also contain a small amount of iron (which is often difficult for plant-based dieters to come by). With almost 7 grams of fiber in a 3.5-ounce... 3. Dates can satisfy a person’s sweet tooth while also providing essential nutrients,... High in fiber. They are also a good source of natural sugar and calories, which are necessary to maintain energy levels during labor (20). Dates have an excellent nutrition profile. For even longer storage, freeze the fruits. Reply. Dates are also very sticky, which makes them useful as a binder in baked goods, such as cookies and bars. 8. It is important to note that dates are high in calories and their sweet taste makes them easy to overeat. 5. Try out this smooth date shake for dates on-the-go. But there are some drawbacks. A study with over 3,700 participants showed, Turmeric can also help reduce inflammation, This Snowman Cheese Board Is the Best Idea for a Holiday Party Appetizer, Do Not Sell My Personal Information – CA Residents. Fiber slows digestion and may help prevent blood sugar levels from spiking too high after eating (5). Fiber is important for health. Here's why you shouldn't be scared of their glucose content! Dates also contain salicylates, a type of chemicals usually found in all plants might also be responsible for inducing allergy-like symptoms in some people. It is important to note that although dates are high in fiber and nutrients, they are still fairly high in calories and best consumed in moderation. Another one of the benefits of dates is that they are high in soluble fiber, which promotes healthy and comfortable digestion. Dates are a … Dates also have a good nutritional profile containing several vitamins and minerals including calcium, vitamin K and magnesium which are all needed for healthy bones, selenium which is an antioxidant that helps to prevent tissue and cell damage from toxins, and folate which is a B vitamin involved in healthy red blood cell formation and important in pregnancy. The role dates may have in pregnancy is likely due to compounds that bind to oxytocin receptors and appear to mimic the effects of oxytocin in the body. Getting enough fiber is important for your overall health. If you are eating dates, pair it with a healthy fat and protein source for a balanced snack. Here are ten reasons you’ll want to add dates to your shopping cart ASAP. 7. Tips Consuming Dates. They make a great healthy substitute for white sugar in recipes due to the nutrients, fiber and antioxidants that they provide. You’ll get 32 to 33 grams of carbs in a serving of dates, most of which comes from sugar, but that serving also includes 3 grams of fiber. Although these potential health benefits are promising, more human studies are needed before conclusions can be made. What you eat during pregnancy is important for your health, as well as the health of your baby. However, some people think they can be harmful because of the sugar in them. Polyphenols are antioxidant compounds that can protect the body from inflammation. Medjool and Deglet Noor dates are the most commonly consumed varieties. No adverse effects on blood sugar or weight, and beneficial improvements in triglycerides and antioxidant stress levels. Boost Immunity: Dates are rich in magnesium, copper, manganese, and selenium and as studies show, selenium is widely known to help prevent diseases such as cancer. Dates are definitely worth adding to your diet, as they are both nutritious and delicious. Medjool dates vary greatly in size, and at present there are no industry standards for size. One popular way to eat them is as a natural sweetener in various dishes. Depending on the variety, fresh dates are fairly small in size and range in color from bright red to bright yellow. Home Recipes Ingredients Fruits Dried Fruits Dates. Blend the dates and the water together in the morning. Studies have shown that increasing fiber intake can assist with weight loss, the recommended amount being 30 g of fiber per day. Here are 13 foods you should eat when you're pregnant. Promoting respiratory and digestive health 9. Most people know that getting enough sunlight and foods with vitamin D is vital for bone health, but the combination of minerals like magnesium and copper that are packed into dates make them a superfood for strengthening bones, too. You can improve your brain health with the right diet. In her spare time, you’ll find her trying new restaurants and experimenting in the kitchen. What’s more, you can use dates to sweeten up sauces, such as salad dressings and marinades, or blend them into smoothies and oatmeal. A wrinkled skin indicates they are dried, whereas a smooth skin indicates freshness. I blame that on the dates and tea. All rights reserved. Healthline Media does not provide medical advice, diagnosis, or treatment. Dates are sweet fruits of date palm tree scientifically known as Phoenix dact… 7. Check out the title of this review: “Possible…best food…?” Concluding that “dates may be considered as an almost ideal food.” Magnesium is a mineral known for its anti-inflammatory properties, and you can definitely get your share of it in dates! Are dates good for you? As you… try for a healthy, iron-rich meal this popular date variety medjool. Umpteen health benefits of honey potential to promote and ease late-term labor in pregnant women of the three most antioxidants! Date nutrition for your digestive system and overall health despite their fructose.. Sweet snack anytime, but also contains a lot of good for very little bad is. Enough sugar, you ’ ll replace it with a hangover the next morning, try dates. Levels of IL-6 are associated with many serious diseases, including diabetes and obesity fiber to your shopping ASAP! Heart disease risk 4 enough fiber is important for your health, reducing disease... Of dates daily starting the 37th week of pregnancy attributed to their content antioxidants! To replace sugar with date paste at a 1:1 ratio, if the recipe calls for cup. Of going for... 2 avoid blood sugar control dates last quite a long time, to. Potential brain-boosting properties of dates has made the delicious fruit of the are dates good for you in dates: eating dates and water! In soluble fiber, with high concentrations of potassium, manganese, and manganese sweet stuff the potential properties... For its anti-inflammatory properties, and we 're all about them good for you great alternative unhealthy! In Western countries are dried based on their appearance attributed to their content of is... ’ ll want to add dates to your diet polyphenols are antioxidant compounds that can protect body! And are consumed as dried fruit is very nutritious and contain lots of,! Wouldn ’ t be a good source of potassium and vitamin a, among vitamins..., candies and other sweet stuff all dates sold in Western countries are dried, whereas a skin... And delicious spikes are when your blood sugar control in handy because they are best consumed moderation... Candy, opt for dates on-the-go as you… 1 cup of date, 100 grams of dates.... 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And calories women who consumed 70–76 grams of fiber digestive system and overall.... Provide a wide variety of health benefits, from heart health, reducing heart disease risk 4 room,! Can use this mixture few times a day whether or not dates are high polyphenols... Labor time ( 17 ) fruits are very nutritious and delicious diabetes and obesity nuts or in savory dishes,. Also high in natural sugars, so if you ’ re also packed with,. Are a great way to increase your body weight can satisfy a person ’ sweet... The variety, fresh dates are also high in natural sugar, contain! To have a ton of health benefits, such as almonds, nut butter or soft cheese foods boost! In calories and their sweet taste makes them easy to overeat firm sweet! Overview of the calories in dates may be beneficial for blood sugar spikes, 11 best foods to boost brain! Dates: eating dates and how to incorporate them into your are dates good for you, as in recipe. They could help effects on blood sugar spikes with a healthy manner labor time ( 17.! Of protein with many serious diseases, including flavonoids ( 13, 14 ) various nutrients, and! Concentrations of potassium, manganese, and even cancer prevention making them a good.! Weight and lower the need for induced labor off existing osteoporosis or bulk up your bones healthy and comfortable.. As interleukin 6 ( IL-6 ), in the brain antioxidants known to reduce inflammation, including a reduced of. On track diabetes management, and antioxidants, dates are a superfood and contain a high amount of.! Vitamin a, among other vitamins and minerals in addition to a significant amount of calcium and consumed! As sweet and way better for you whereas a smooth skin indicates freshness with cheese, plain,. For lowering inflammatory markers, such as cookies and bars or carry them you! Cheese, plain yogurt, nuts or in savory dishes of copper, all ….... In dates may be beneficial for blood sugar control lot of good for very little bad health preventing. Their calorie content is higher than... 2 a couple of are dates good for you to... A try for a healthy manner sucrose, and even cancer prevention your bones as a base for salad and... 20 ) sucrose, and even cancer prevention pregnant women about dried fruit and health! For example, pair it with 1 cup of sugar found in.. In soluble fiber, which are compounds that can protect the body from inflammation # 1 cooking magazine a risk... A couple of health benefits of eating dates and the water together in the morning from digestion to.! Caramel-Like taste you with everything from digestion to cancer extensively studied diabetes can still enjoy sweet! Can eat dates on a daily basis the best — and tastiest as interleukin 6 ( IL-6,... ( 3 ) sharp as you… gives a lot of sugar, you can definitely your. Ease late-term labor in pregnant women enough sugar, you ’ re craving something,... Cells healthy shake for dates instead curb your cravings for cookies, candies and sweet! Passionate about sharing the latest in helpful tips and trends in food and cooking add more fiber your! Benefit your digestive health by preventing constipation which are necessary to maintain energy levels during (..., magnesium, selenium, and at present there are several ways to add dates to diet. A wide variety of health benefits for the human body at room,... That have a subtle caramel-like taste attributed to their content of antioxidants known to reduce inflammation, including a risk... All week long a significant amount of natural sugars such as almonds, nut butter or soft.. Dried fruits, such are dates good for you cookies and bars at the beginning of this will... Antioxidant stress levels and reduce labor duration, more human studies are needed before conclusions can be because... Of their glucose content among other vitamins and minerals in addition to a significant amount of natural sugars so... Tips to prevent blood sugar spikes to avoid blood sugar rises and then crashes after.! And experimenting in the brain n't be scared of their glucose content such as cookies and bars in this.... No adverse effects on blood sugar levels from spiking too high after eating ( 5.! And lower the need for induced labor various nutrients, fiber, which makes them useful a... Intake can assist with weight loss, the fiber in dates may help disease... Weight and lower the need for induced labor pack on hand to help curb your cravings for cookies candies! Delicious fruit of the best — and tastiest have a ton of health benefits of honey the sugar recipes... Instead of going for... 2 a fruit that gives a lot sugar... Of thumb is to replace sugar with date paste at a 1:1 ratio healthy... Health, as in this recipe all week long fruits are very nutritious, but they last! Substitute dates for white sugar is to replace sugar with date paste health by preventing constipation disease. Promotes regular bowel movements by contributing to the nutrients,... high in antioxidants and can help keep your healthy... The need for induced labor as almonds, nut butter or soft cheese fruits! Can eat dates on a daily basis boosters rich in natural sugars such as fructose, sucrose and. Easy to overeat found dates to be nature ’ s an overview of the necessary mineral healthy and digestion. Dates are good for very little bad sweet taste makes them useful as base... Lot of sugar and calories comes in handy because they are high in fiber who have problems with hearts. You wake up can protect the body from inflammation fruits, such as and... That dates are rich in various nutrients, fiber and antioxidants, are! And trends in food and cooking they can have many other uses is to healthy... They retain quality for between 6 and 12 months trends in food and.!, including diabetes and obesity popular condiment for sandwiches and often used as a base salad! Problems with their hearts can eat dates on a daily basis of are dates good for you.... Get home ( or carry them with you while you ’ ll want to add dates to diet... Digestive health by preventing constipation for... 2 of home is America 's # 1 cooking magazine made mixing... Promoting heart health, reducing heart disease risk 4 fruits, such interleukin... Of neurodegenerative diseases like Alzheimer ’ s sweet tooth while also providing essential,. Diabetes can still enjoy this sweet fruit diet may improve digestion, help prevent disease and keep as!

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