Superfoods
Benefits
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Blueberries: blueberries are a rich source of antioxidants, potassium, and vitamin C. They may help lower heart disease and cancer risk, aid the brain and vision, and ease inflammation.[1, 2]
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Soy: soy helps lower cholesterol.[1]
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Whole grains: oatmeal and whole wheat are examples of whole grains. They are rich in folate, magnesium, chromium, and fiber.[4]
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Avocados: avocados have lots of fiber to help with weight management, and monounsaturated fat, which may help lessen the chance of developing diabetes, heart disease, and cancer.[2]
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Calcium: calcium helps prevent osteoporosis by building and strengthening bones.[1]
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Acai berries: these are a great source of antioxidants.[5]
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Fat-free milk: skim milk is rich in calcium.[4]
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![mushrooms]()
mushrooms
Mushrooms: mushrooms boost the immune system and help protect against cancer, high cholesterol, and high blood pressure. The edible fungus provides virus prevention and treatment.[2]
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Fish: omega-3s are found in cold-water fish like salmon and sardines. They may reduce the risk of heart disease and cancer, relieve arthritis and depression, help those with Alzheimer's disease, and aid memory.[1, 2]
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Eggs: eggs are an excellent source of protein, plus they have all nine essential amino acids. They can help prevent heart problems, and protect the brain and liver.[2]
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Fat-free yogurt: yogurt is rich in calcium. Some brands have active cultures -- although the number vary -- which promotes a healthy digestive system.[4, 5]
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Apples: apples are a good source of antioxidants. In fact, the skin has more antioxidants than the pulp.[2]
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Nuts: nuts are a great source of healthy fat, protein, magnesium, and fiber.[4]
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Pomegranates: pomegranates are a great source of antioxidants. Juice from the fruit reduces plaque in the arteries, thus lowering heart disease and stroke risk.[2]
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Fiber: fiber helps regulate cholesterol and blood sugar levels. Fiber-rich foods make you feel fuller longer, aiding with weight management. Fiber sources include whole grains, fruit, and vegetables.[1]
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Almonds: almonds are rich sources of monounsaturated fat and fiber. They can help lower cholesterol and the risk of heart disease. They also help facilitate weight loss.[2]
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Red wine: alcohol in small doses can be heart healthy. It boosts good cholesterol and lowers blood clot risk.[2]
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Tea: black and green tea are great sources of antioxidants, which may hinder cancer growth. It also helps lower cholesterol (especially the green variety).[1]
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Cabbage: cabbage lowers cancer risk, boosts the immune system, fights infection and cleanses the blood.[2]
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Tomatoes: tomatoes are rich in vitamins A and E, and the mineral iron.[4]
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Garlic: garlic lowers cholesterol and triglycerides, and it may help prevent cancer.[2]
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Sweet potatoes: Sweet potatoes are rich in vitamin A and fiber. They have a lower glycemic index than white potatoes.[4]
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Flaxseed: flaxseed is a great source of protein, healthy fatty acids, magnesium, zinc, potassium, and fiber. It helps alleviate inflammation.[2]
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Dark chocolate: 70% dark chocolate has antioxidants and fewer calories, too. Antioxidants in dark chocolate may reduce bad cholesterol levels and artery plaque build up.[2]
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Beans: beans are high in fiber, protein, potassium, and magnesium.[4]
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Dark green leafy vegetables: spinach, kale, and collard greens are low in calories and carbohydrates but great sources of vitamins and minerals.[4]
Low glycemic index
Their low glycemic index makes these superfoods a great choice for people with diabetes:
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Beans
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Dark green leafy vegetables
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Berries
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![Citrus fruit]()
Citrus fruit
Citrus fruits, such as oranges and grapefruit
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Sweet potatoes
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Tomatoes
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Nuts
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Whole grains
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Fat-free yogurt and milk
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Salmon and other fatty fish
How superfoods work
So called "superfoods" do have a variety of benefits, but that doesn't mean you have to eat any particular type of superfood constantly. You also shouldn't treat them as if they're a cure all. Adding some of these foods to your diet can help you prevent and battle disease, control your weight, and live longer.
Safety and considerations
- Try whole baked garlic for a system detox. It can help rid the body of heavy metals such as cadmium and mercury.[2]
![Fried chicken]()
Fried chicken
-
It's important to add fish to your diet two to three times per week, but avoid those that contain high levels of mercury, such as swordfish, king mackerel, albacore tuna, shark, and tilefish.[1, 2]
-
Choose wild caught rather than farmed fish.
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Avoid fried or breaded foods. Opt for steamed, baked, or broiled instead.
-
Women should limit alcohol consumption to one drink per day and men should drink no more than two drinks on a daily basis, according to Dietary Guidelines for Americans. Heavy drinking can lead to high blood pressure and a variety of other physical and mental health problems.[2]
-
Substitute unhealthy salt, sugar, and condiments with herbs and spices.[4]
-
Avoid extra soy if you have a history of breast cancer.[1]
-
Avoid processed foods.[4]
References
- Susan Seliger; WebMD; "'Superfoods' Everyone Needs;" 2007
- Amy Paturel, MS, MPH; "The 13 Most Powerful Super Foods"
- U.S. Department of Health and Human Services; Womenshealth.gov; "Health Tip: Consider These Diabetes 'Superfoods'"
- Diana Hassan; Michigan State University; MSU Extension; "What Are Super-foods?" 2013
- Alexa Stevenson; Penn State News; "Probing Questions: Are 'Superfoods' Really Nutritional Powerhouses?;" 2009
- Mayo Clinic; Nutrition and Healthy Eating; " Alcohol use: If you drink, keep it moderate;" 2011
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Superfood Price Alerts
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- Apr 12, 2021PEScience Greens & Superfoods 30 Servings dropped by 13.0% to $19.99 at DPS Nutrition
- Apr 12, 2021Green Foods Green Magma 11 Oz. dropped by 82.0% to $41.58 at eVitamins
- Apr 12, 2021NOW Spirulina 120 Tablets dropped by 55.7% to $10.99 at Muscle and Strength
- Apr 11, 2021The Genius Brand Genius Greens 20 Servings dropped by 8.9% to $39.95 at eBay.com
- Apr 10, 2021Amazing Grass Green SuperFood 30 Servings (only ALKALIZE & DETOX - Raw Plant Based) dropped by 15.0% to $24.64 at Bodybuilding.com
- Apr 10, 2021Garden of Life Perfect Food Raw Organic - Green Superfood 60 Servings (only Original no Stevia) dropped by 10.5% to $49.99 at AllStarHealth
- Apr 09, 2021SteelFit Steel Greens 1 Serving dropped by 50.0% to $0.45 at SteelFitUSA.com
- Apr 09, 2021SteelFit Steel Greens 30 Servings dropped by 50.0% to $17.98 at SteelFitUSA.com
- Apr 09, 2021Proccor Performance SuperGreens 30 Servings dropped by 23.0% to $29.99 at Amazon
- Apr 08, 2021AllMax Nutrition CytoGreens 14 Servings (only Chocolate) dropped by 20.0% to $15.99 at Muscle and Strength
- Apr 08, 2021Garden of Life Perfect Food - Super Green Formula 140 Grams dropped by 7.9% to $15.99 at VitaCost.com
- Apr 08, 2021Evogen Evogreens Naturals 30 Servings (only Lemon Mint) dropped by 45.2% to $21.90 at eBay.com
- Apr 07, 2021Greens Plus Advanced Multi 0.6 Lbs. (only Vanilla Chai) dropped by 9.8% to $29.99 at VitaCost.com
- Apr 07, 2021NOW Bee Pollen 100 Capsules dropped by 8.5% to $4.11 at VitaCost.com
- Apr 07, 2021NutraKey Envie 35 Servings (only Pineapple Mango) dropped by 12.1% to $28.99 at VitaCost.com
- Apr 06, 2021PharmaFreak Greens Freak 30 Servings (only Vanilla Chai) dropped by 29.4% to $23.99 at A1 Supplements
- Apr 06, 2021PharmaFreak Greens Freak 30 Servings (only Sweet Apple) dropped by 20.0% to $23.99 at A1 Supplements
- Apr 05, 2021Source Naturals Yaeyama Chlorella 300 Tablets dropped by 31.2% to $8.00 at AllStarHealth
- Apr 05, 2021Source Naturals Yaeyama Chlorella 600 Tablets dropped by 58.6% to $8.00 at AllStarHealth
- Apr 03, 2021NOW Wheat Germ Oil 16 Oz. dropped by 22.8% to $7.69 at AllStarHealth
- Apr 02, 2021Gaspari Nutrition Proven Greens & Reds 30 Servings dropped by 25.0% to $23.99 at Muscle and Strength
- Apr 02, 2021Vibrant Health Green Vibrance 675 Grams dropped by 22.2% to $56.00 at AllStarHealth
- Mar 30, 2021Amazing Grass Green SuperFood 60 Servings (only ENERGY - Lemon-Lime) dropped by 14.3% to $30.00 at AllStarHealth
- Mar 30, 2021Amazing Grass Green SuperFood 60 Tablets (only HYDRATE - Watermelon Lime (6 tubes-10per)) dropped by 23.5% to $26.00 at AllStarHealth
- Mar 29, 2021Amazing Grass Kidz Superfood 0.4 Lbs. (only Wild Berry) dropped by 7.5% to $18.49 at VitaCost.com
- Mar 27, 2021NOW Spirulina 200 Tablets dropped by 12.5% to $8.29 at VitaCost.com
- Mar 26, 2021NOW Royal Jelly 100 Softgels dropped by 11.7% to $6.49 at VitaCost.com
- Mar 24, 2021Terrasoul Superfoods Organic Carob Powder 1 Lb. dropped by 58.0% to $13.52 at eBay.com
- Mar 24, 2021Amazing Grass Green SuperFood 60 Tablets (only Effervescent - Berry Flavor (6 tubes-10per)) dropped by 11.8% to $29.99 at Supplement Hunt
- Mar 23, 2021Alpha Lion SuperHuman Greens 30 Servings (only ManChild Mango, The People's Pineapple (Tropical Pineapple)) dropped by 21.0% to $29.99 at Natural Body Inc
- Mar 22, 2021Nature's Way Kelp 180 Capsules (only 660mg) dropped by 9.2% to $9.99 at AllStarHealth
- Mar 15, 2021Montana Big Sky Bee Pollen 100 Tablets dropped by 42.2% to $9.49 at AllStarHealth
- Mar 15, 2021Life Extension Optimized Fucoidan 60 Vcaps dropped by 22.1% to $19.99 at AllStarHealth
- Mar 15, 2021Source Naturals Yaeyama Chlorella 16 Oz. dropped by 9.7% to $42.99 at AllStarHealth
- Mar 15, 2021Country Life Bio-Rutin Complex 90 Tablets dropped by 11.8% to $17.59 at AllStarHealth
- Mar 15, 2021Nature's Answer Propolis 1 Oz. (only Alcohol-Free - 2000mg) dropped by 11.1% to $11.39 at AllStarHealth
- Mar 15, 2021Earthrise Spirulina 90 Tablets dropped by 44.6% to $5.00 at AllStarHealth
- Mar 15, 2021Country Life Rutin 100 Tablets dropped by 12.2% to $16.89 at AllStarHealth
- Mar 15, 2021Earthrise Spirulina Natural 300 Capsules dropped by 22.9% to $20.29 at AllStarHealth
- Mar 15, 2021Country Life Norwegian Kelp 300 Tablets dropped by 16.9% to $7.99 at AllStarHealth
- Mar 15, 2021Life Extension Chlorophyllin 100 Vcaps dropped by 7.5% to $14.99 at AllStarHealth
- Mar 15, 2021CC Pollen High Desert - Propolis 500 60 Tablets dropped by 33.6% to $8.89 at AllStarHealth
- Mar 15, 2021CC Pollen High Desert - Bee Propolis 60 Vcaps dropped by 12.3% to $8.99 at AllStarHealth
- Mar 15, 2021Futurebiotics Moringa 60 Vcaps dropped by 8.8% to $11.89 at AllStarHealth
- Mar 15, 2021Earthrise Spirulina Natural 180 Tablets dropped by 11.0% to $11.19 at AllStarHealth
- Mar 15, 2021Earthrise Spirulina Natural 16 Oz. dropped by 11.1% to $28.49 at AllStarHealth
- Mar 15, 2021Futurebiotics Living Energy 75 Tablets dropped by 28.3% to $5.25 at AllStarHealth
- Mar 15, 2021Sun Warrior Classic Protein 1.65 Lbs. (only Chocolate, Vanilla) dropped by 24.0% to $25.99 at AllStarHealth
- Mar 15, 2021Green Foods Organic Chlorella 2.1 Oz. dropped by 16.2% to $10.89 at AllStarHealth
- Mar 11, 2021Revive MD Daily Greens 30 Servings (only Chocolate) dropped by 20.0% to $32.00 at ReviveSups.com
- Mar 10, 2021Jarrow Formulas Yaeyama Chlorella 100 Grams dropped by 8.6% to $7.41 at VitaCost.com
- Mar 08, 2021Nature's Way Chlorofresh 16 Oz. (only Unflavored) dropped by 11.0% to $8.20 at iHerb.com
- Mar 04, 2021Garden of Life Perfect Food Raw Organic - Green Superfood 60 Servings (only Chocolate) dropped by 13.0% to $27.99 at AllStarHealth
- Mar 03, 2021Inspired Nutraceuticals Greens 30 Servings (only Island Vibes, Malibu Breeze, Sonoran Sunset) dropped by 12.3% to $33.30 at Suppz.com
- Mar 03, 2021Glaxon Super Greens 30 Servings (only Lemon Iced Tea, Orchard Iced Tea) dropped by 9.0% to $29.99 at DPS Nutrition
- Mar 02, 2021Green Foods Green Magma 2.8 Oz. dropped by 10.0% to $12.06 at iHerb.com
- Mar 02, 2021Olympian Labs Ultimate Greens 8 in 1 14 Servings (only Blueberry) dropped by 16.3% to $22.09 at AllStarHealth
- Mar 02, 2021Vibrant Health Green Vibrance 916 Grams dropped by 16.7% to $79.99 at AllStarHealth
- Mar 02, 2021Garden of Life Organic Plant-Based Energy + Focus 40 Servings dropped by 8.3% to $24.99 at AllStarHealth
- Mar 02, 2021Amazing Grass Green SuperFood 100 Servings (only ANTIOXIDANT - Sweet Berry, ENERGY - Watermelon) dropped by 7.6% to $54.49 at AllStarHealth
- Mar 01, 2021NOW Barley Grass 250 Tablets dropped by 11.4% to $7.99 at AllStarHealth
- Mar 01, 2021Greens Plus Organics Superfood 8.46 Oz. (only Amazon Chocolate, Wild Berry) dropped by 10.5% to $19.69 at AllStarHealth
- Mar 01, 2021NOW Barley Grass 4 Oz. dropped by 13.6% to $11.69 at AllStarHealth
- Mar 01, 2021Amazing Grass Green SuperFood 60 Tablets (only HYDRATE - Strawberry Lemonade (6 tubes-10per)) dropped by 17.1% to $29.00 at AllStarHealth
- Mar 01, 2021NOW Chlorella 4 Oz. dropped by 6.2% to $7.99 at AllStarHealth
- Mar 01, 2021Greens Plus Organics Superfood 8.46 Oz. (only Raw) dropped by 11.3% to $19.69 at AllStarHealth
- Mar 01, 2021NOW Wheat Grass Juice Powder 4 Oz. dropped by 7.1% to $11.99 at AllStarHealth
- Mar 01, 2021NOW Spirulina 4 Oz. dropped by 29.5% to $6.79 at AllStarHealth
- Mar 01, 2021Paradise Herbs ORAC-Energy Greens 120 Vcaps dropped by 18.8% to $13.49 at AllStarHealth
- Mar 01, 2021Amazing Grass Green SuperFood 60 Servings (only ANTIOXIDANT - Sweet Berry) dropped by 7.9% to $34.99 at AllStarHealth
- Mar 01, 2021Garden of Life Perfect Food RAW Energizer 30 Servings (only Pomegranate Yerba Mate) dropped by 15.1% to $24.59 at AllStarHealth
- Mar 01, 2021Garden of Life Perfect Food Raw Organic - Green Superfood 240 Vcaps dropped by 10.3% to $25.99 at AllStarHealth
- Mar 01, 2021Garden of Life Perfect Food RAW Alkalizer & Detoxifier 30 Servings (only Lemon Ginger) dropped by 15.0% to $25.99 at AllStarHealth
- Mar 01, 2021Greens World Delicious Greens 8000 10.6 Oz. dropped by 16.2% to $22.99 at AllStarHealth
- Mar 01, 2021Controlled Labs Orange OxiMega Greens 60 Servings dropped by 16.7% to $21.99 at AllStarHealth
- Mar 01, 2021Irwin Naturals Greens & Greens Phyto-Food Energy 60 Softgels dropped by 28.4% to $10.19 at AllStarHealth
- Mar 01, 2021Doctor's Best Best Fucoidan 70% 60 Vcaps dropped by 16.0% to $21.07 at AllStarHealth
- Mar 01, 2021Garden of Life FucoThin 90 Softgels dropped by 15.3% to $31.49 at AllStarHealth
- Mar 01, 2021Greens Plus Advanced Multi 0.6 Lbs. (only Wild Berry) dropped by 13.5% to $25.41 at AllStarHealth
- Mar 01, 2021NOW Spirulina 100 Tablets dropped by 10.4% to $4.49 at AllStarHealth
- Mar 01, 2021Nova Forme CytoGREENS 30 Servings (only Acai Berry Green Tea) dropped by 14.9% to $22.99 at AllStarHealth
- Mar 01, 2021Green Foods Green Magma 5.3 Oz. dropped by 6.6% to $16.99 at AllStarHealth
- Mar 01, 2021Paradise Herbs ORAC-Energy Greens 30 Servings dropped by 18.8% to $22.99 at AllStarHealth
- Mar 01, 2021NOW Chlorella 1 Lb. dropped by 8.7% to $25.19 at AllStarHealth
- Mar 01, 2021Amazing Grass Supergreens Powder 30 Servings dropped by 12.5% to $9.79 at AllStarHealth
- Mar 01, 2021Vibrant Health Green Vibrance 165 Grams dropped by 24.2% to $20.00 at AllStarHealth
- Mar 01, 2021Vibrant Health Green Vibrance 330 Grams dropped by 18.1% to $37.99 at AllStarHealth
- Mar 01, 2021Paradise Herbs ORAC-Energy Greens 15 Packets dropped by 35.1% to $11.19 at AllStarHealth
- Feb 22, 2021Green Foods Wheat Grass Shots 10.6 Oz. dropped by 20.0% to $16.79 at Vitamin Shoppe
- Jan 31, 2021Core Nutritionals Greens 30 Servings (only Arnold Palmer, Grape Candy) dropped by 10.7% to $39.99 at DPS Nutrition
- Jan 26, 2021Solaray Propolis Plus 90 Capsules dropped by 50.0% to $6.18 at A1 Supplements
- Jan 13, 2021Garden of Life Perfect Food - Super Green Formula 75 Vcaps dropped by 10.8% to $16.30 at VitaCost.com
- Jan 11, 2021Revive MD Daily Greens 30 Servings (only Fresh Berry) dropped by 20.0% to $32.00 at ReviveSups.com
- Dec 31, 2020Vega Sport Premium Protein 12 Packets (only Vanilla) dropped by 7.4% to $28.99 at VitaCost.com
- Dec 11, 2020NOW Green PhytoFoods 2 Lbs. dropped by 8.8% to $69.30 at Best Price Nutrition
- Dec 07, 2020Sun Warrior Classic Protein 0.82 Lbs. (only Natural) dropped by 10.0% to $21.59 at VitaCost.com
- Dec 07, 2020Sun Warrior Classic Protein 1.65 Lbs. (only Natural) dropped by 10.0% to $35.99 at VitaCost.com
- Nov 12, 2020Beverly International PBP 15 Servings dropped by 13.5% to $21.59 at DPS Nutrition
- Oct 26, 2020Source Naturals Blue Green Algae 50 Tablets dropped by 24.4% to $12.63 at eVitamins
- Oct 07, 2020Universal Greens Powder 10 Servings dropped by 14.6% to $11.95 at UniversalUSA.com
- Oct 05, 2020Sun Chlorella "A" Tablets 300 Tablets dropped by 6.5% to $26.16 at iHerb.com
- Sep 28, 2020NOW Wheat Grass 4 Oz. dropped by 16.9% to $14.20 at eVitamins
- May 18, 2020Bio Nutrition Moringa 4 Oz. dropped by 10.6% to $13.40 at eVitamins
- Apr 08, 2020Source Naturals Spirulina 16 Oz. dropped by 22.4% to $31.49 at VitaCost.com
- Mar 16, 2020MacroLife Naturals Macro Greens 30 Servings dropped by 21.5% to $26.09 at i-Supplements.com
- Mar 16, 2020MacroLife Naturals Macro Greens 90 Servings dropped by 24.2% to $62.99 at i-Supplements.com
- Oct 28, 2019NutraKey Spirulina 100 Vcaps dropped by 50.1% to $9.89 at i-Supplements.com
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