Ask ODS Multiple sclerosis Type 2 diabetes Scombroid poisoning can occur from eating tuna, mackerel, mahi-mahi (dolphin fish), sardines, anchovies, herring, bluefish, amberjack, and marlin. Kelloggs Corn Flakes: contains 2.7 mcg of Vit B12. MNT is the registered trade mark of Healthline Media. You will be subject to the destination website's privacy policy when you follow the link. However, researchers need to carry out more studies before they can be sure of how it works or how much people should drink. JAMA 2018;319:1705-16. Mayo Clin Proc 2013;88:176-83. However, salmon contains significantly more omega-3s, per My Food Data. [, Thacher TM, Fischer PR, Tebben PJ, Singh RJ, Cha SS, Maxson JA, Yawn BP. In the 54 participants who completed the study, vitamin D supplementation did not improve insulin sensitivity or insulin secretion in comparison with placebo. No more than 4 ounces (113 grams) of albacore tuna a week; No amount of any fish that's typically high in mercury (shark, swordfish, king mackerel and tilefish) Young children also should avoid fish with potentially high levels of mercury contamination. Like many of the other fish on this list, pollock is high in protein and low in mercury, and thus a good option to eat while you're pregnant, according to the Mayo Clinic. Rather than trying to cut fat, learning more about these two types of fat and how they affect your body is more helpful. Potassium supplements are available for purchase here. Weisberg P, Scanlon KS, Li R, Cogswell ME. Among the women with two or more serum 25(OH)D samples taken before diagnosis (which reduced random measurement variation), a 50 nmol/L increase in 25(OH)D was associated with a 41% reduced risk of MS, and 25(OH)D levels less than 30 nmol/L were associated with an MS risk that was twice as high as levels of 50 nmol/L or higher. [, Earthman CP, Beckman LM, Masodkar K, Sibley SD. Over time, it can result in heart attack, heart failure, stroke, or chronic kidney disease. But that means theyve been around unhealthy elements, like mercury, for a long time. Older adults I just wish they were packed in Olive Oil instead of Soybean Oil. Canned light tuna is full of protein and omega-3s, and contains less mercury than other types of tuna you may encounter at the market, per the Mayo Clinic. pii: E493. [, James WP, Avenell A, Broom J, Whitehead J. Try to choose the right types of fats and to enjoy them in moderation as part of a healthful eating plan. J Am Geriatr Soc 1984;32:405-7. Cardiovascular disease According to the National Center for Complementary and Integrative Health (NCCIH), lifestyle changes are the best way to manage hypertension. Foods that are highest in monounsaturated fats include: Your body needs polyunsaturated fats to function. Several studies have examined whether levels of 25(OH)D in men with prostate cancer are associated with a lower risk of death from the disease or from any cause. Adherence to vitamin D intake guidelines in the United States. Theyre not high enough in mercury that you should avoid them completely, but they dont have many omega-3s, so you shouldnt go overboard. What Are Trans Fats, and Are They Bad for You? Yao P, Bennett D, Mafham M, Lin X, Chen Z, Armitage J, Clarke R. Vitamin D and calcium for the prevention of fracture: A systematic review and meta-analysis. Vitamin D (also referred to as "calciferol") is a fat-soluble vitamin that is naturally present in a few foods, added to others, and available as a dietary supplement. However, more than 20 mcg (800 IU)/day vitamin D3, when taken with calcium supplements, significantly increased blood pressure in participants with overweight and obesity. Eating oils in moderation and varying your intake of types of oils is recommended. J Am Soc Nephrol 2002;13:1608-14. There are two main types of unsaturated fat: Research shows that consumption of plant-based monounsaturated fats may help lower your risk for cardiovascular disease and overall mortality. U.S. Department of Agriculture, Agricultural Research Service. Theyre also low in omega-3s. On the other hand, canned sardines are usually steam cooked in their cans the temperature will vary depending on brand/company. Further research is needed to determine whether vitamin D inadequacy increases cancer risk, whether greater exposure to the nutrient can prevent cancer, and whether some individuals could have an increased risk of cancer because of their vitamin D status over time. For example, a meta-analysis of 21 studies that included 11,941 men with prostate cancer and 13,870 controls found a 17% higher risk of prostate cancer for participants with higher levels of 25(OH)D [108]. [2] Fish oil supplements, commonly found in the grocery store, are also great sources of Omega-3 fatty acids for those who dont like to eat any of these foods. One reason is that sun exposure affects vitamin D status, so serum 25(OH)D levels are usually higher than would be predicted on the basis of vitamin D dietary intakes alone [1]. Calcium plus vitamin D supplementation and health outcomes five years after active intervention ended: The Women's Health Initiative. Adv Nutr 2012;3:353-61. Vitamin D did not significantly prevent the development of diabetes in comparison with placebo. mackerel Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. Additional fish that are high in mercury are marlin, orange roughy, and bigeye tuna. Hypertension (high blood pressure). (2019). Overall, vitamin D supplementation, when compared with placebo administration, had no effect on relevant clinical outcomes, such as recurrent relapse or worsened disability. 2005-2022 Healthline Media a Red Ventures Company. However, because research has been conducted on vitamin D and numerous health outcomes, this section focuses on seven diseases, conditions, and interventions in which vitamin D might be involved: bone health and osteoporosis, cancer, cardiovascular disease (CVD), depression, multiple sclerosis (MS), type 2 diabetes, and weight loss. [, Song M, Lee IM, Manson JE, Buring JE, Dushkes R, Gordon D, et al. Effect of vitamin D supplementation on blood pressure: A systematic review and meta-analysis incorporating individual patient data. However, the evidence on the impact of vitamin D and calcium supplements on fractures in community-dwelling individuals is inconsistent. After recovering you may want to avoid fish, nuts, alcohol, and caffeine for at least 6 months to prevent symptoms from returning. Absorption occurs by simple passive diffusion and by a mechanism that involves intestinal membrane carrier proteins [4]. [, Rafiq S, Jeppesen PB. They often resemble an allergic reaction and may include the following: Symptoms can be treated with antihistamines. We wish you all the best on your future culinary endeavors. In a meta-analysis of 16 prospective cohort studies in a total of 137,567 participants who had 8,345 diagnoses of cancer, 5,755 participants died from cancer [88]. Vitamin D might be involved in the pathophysiology of type 2 diabetes through its effects on glucose metabolism and insulin signaling as well as its ability to reduce inflammation and improve pancreatic beta-cell function [1443,145]. Another reason is that animal foods contain some 25(OH)D. This form of vitamin D is not included in intake surveys and is considerably more potent than vitamins D2 or D3 at raising serum 25(OH)D levels [42]. A case-control analysis of 1,695 cases of prostate cancer and 1,682 controls found no associations between 25(OH)D levels and prostate cancer risk [110]. Microsofts Activision Blizzard deal is key to the companys mobile gaming efforts. Vitamin D supplementation for the prevention of depression and poor physical function in older persons: The D-Vitaal study, a randomized clinical trial. In addition, the USPSTF recommended against supplementation with 10 mcg (400 IU) or less of vitamin D and 1,000 mg or less of calcium to prevent fractures in this population, but it could not determine the balance of benefits and harms from higher doses. 25-hydroxyvitamin D levels and risk of ischemic heart disease, myocardial infarction, and early death: Population-based study and meta-analyses of 18 and 17 studies. FDA takes step to remove artificial trans fats in processed foods [Press release]. Fish are a nutritious component of a balanced diet, including if you're pregnant. J Womens Health 2013:22,915-29. Journal of AOAC International 2017;100:1223-4. An increase in the omega-6/omega 3 fatty acid ratio increases the risk of obesity. Vitamin D supplementation and prevention of type 2 diabetes. A diet high in saturated fat may raise your low-density lipoprotein (LDL) cholesterol levels, which will raise your risk for heart disease and type 2 diabetes. Cochrane Database of Systematic Reviews 2018, issue 9, Art. Dietary fat may have a bad reputation, but fat is vital for your health. The largest trial to date of vitamin D supplements for diabetes prevention randomized 2,423 men and women aged 25 years and older (mean age 60 years) with prediabetes and overweight or obesity (mean BMI of 32.1) to 100 mcg (4,000 IU)/day vitamin D3 or placebo for a median of 2.5 years [145]. Effect of monthly high-dose vitamin D supplementation on cardiovascular disease in the Vitamin D Assessment Study: A randomized clinical trial. WebScombroid occurs worldwide and is one of most common fish poisonings. Challenges of utilizing healthy fats in foods. It can damage the heart, blood vessels, and kidneys. Several studies published in 2014 suggested that high levels of 25(OH)D might increase the risk of prostate cancer. Vitamin D deficiency is associated with vascular dysfunction, arterial stiffening, left ventricular hypertrophy, and hyperlipidemia [119]. Medical News Today [, Mousa A, Naderpoor N, de Courten MPJ, Teede H, Kellow N, Walker K, et al. https://www.heart.org/en/health-topics/high-blood-pressure/changes-you-can-make-to-manage-high-blood-pressure/how-potassium-can-help-control-high-blood-pressure#:~:text=The%20more%20potassium%20you%20eat,80%20who%20are%20otherwise%20healthy. Overall, clinical trials did not find that vitamin D supplements helped prevent or treat depressive symptoms or mild depression, especially in middle-aged to older adults who were not taking prescription antidepressants. Nutrients 2019;11,2295; doi:10.3390/nu11102295. If youve recently eaten fish and develop symptoms, seek medical care. Public Health Nutrition 2020;23:1153-64. But king mackerel -- especially ones caught in the Pacific Ocean -- are high in mercury. Some vitamin D3 is also converted to nonactive forms [1]. Am J Clin Nutr 2017;106:481-90. Long-term associations of nut consumption with body weight and obesity. Nutr Rev 2018;76:380-94. (2014). Thiazide diuretics (e.g., Hygroton, Lozol, and Microzide) decrease urinary calcium excretion. Nutr Clin Pract 2013;28:194-208. According to the Cleveland Clinic, total fat intake should be between 20 and 35 percent, which is equal to 44 to 77 grams of total fat daily on a 2,000-calorie diet. [, Caan B, Neuhouser M, Aragaki A, Lewis CB, Jackson R, LeBoff MS, et al. And each of them needs to be consumed in the required quantity, to ensure good health. [, Brondum-Jacobsen P, Benn M, Jensen GB, Nordestgaard BG. One meta-analysis of 20 clinical trials compared the effects of 0.5 mcg (20 IU)/day to 1,250 mcg (50,000 IU)/week vitamin D supplementation for 26 months with those of placebo on glycemic control in 2,703 adults from around the world who had diabetes [143]. When grocery shopping, read nutrition labels carefully. Curr Osteoporos Rep 2017;15:293-302. Animal-based foods typically provide some vitamin D in the form of 25(OH)D in addition to vitamin D3. The U.S. Department of Agricultures (USDAs) FoodData Central lists the nutrient content of many foods and provides a comprehensive list of foods containing vitamin D arranged by nutrient content and by food name. [, Aloia JF, Rubinova R, Fazzari M, Islam S, Mikhail M, Ragolia L. Vitamin D and falls in older African American women: The PODA randomized clinical trial. If youve recently eaten shellfish and develop the following symptoms, seek medical care. Arterioscler Thromb Vasc Biol 2012;32:2794-802. Fatty acids in beef from grain- and grass-fed cattle: The unique South African scenario. Vitamin D, calcium, or combined supplementation for the primary prevention of fractures in community-dwelling adults. No studies have evaluated whether vitamin D supplements may benefit individuals under medical care for clinical depression who have low or deficient 25(OH)D levels and are taking antidepressant medication. They pack 2 grams of omega-3s per 3-ounce serving, which is among the highest levels of omega-3 and the lowest amount of mercury contained in any fish, per the Cleveland Clinic. J Clin Endocrinol Metab 2011;96:1911-30. The first hydroxylation, which occurs in the liver, converts vitamin D to 25-hydroxyvitamin D [25(OH)D], also known as "calcidiol." doi: 10.1002/14651858.CD007469.pub2. 10 myths about heart disease The fortification of milk (a good source of calcium) and other staples, such as breakfast cereals and margarine, with vitamin D beginning in the 1930s along with the use of cod liver oil made rickets rare in the United States [28,50]. Food additives permitted for direct addition to food for human consumption; vitamin D2 mushroom powder. Practitioner 1984;228:312-3. Canned light tuna is full of protein and omega-3s, and contains less mercury than other types of tuna you may encounter at the market, per the Mayo Clinic. More recently, a 2022 ancillary study of the Vitamin D and Omega-3 Trial (VITAL; described in the Cancer section below) investigated whether supplemental vitamin D3 (50 mcg [2,000 IU]/day) would lower the risk of fractures in 25,871 generally healthy men aged 50 years and older and women aged 55 years and older over a median follow-up of 5.3 years [82]. Borel P, Caillaud D, Cano NJ. While mahi mahi isn't the worst type of fish to eat while you're pregnant, it's also not the best. Older people and people with dark skin are less able to produce vitamin D from sunlight [1]. Just like mackerel, different kinds of tuna have different levels of mercury. Grouper isn't the best choice to eat during pregnancy, but it also isn't the worst. She specializes in weight management diets and diets related to metabolic disorders like di more, Tanya is an ISSA certified Specialist in Fitness & Nutrition. A dose-response analysis found that each 20 nmol/L [8 ng/mL] increase in 25(OH)D was associated with a 9% lower risk of both all-cause and prostate cancer-specific mortality. The FNB committee also noted that serum concentrations greater than 125 nmol/L (50 ng/mL) can be associated with adverse effects [1] (Table 1). [, Holick MF. Click here for additional information. JAMA 2020;324:471-80. Vitamin D supplements and muscle function Lancet Diabetes-Endocrinol 2014;2:719-29. N Engl J Med 2007;357:266-81. The amazing story of hepatitis C, from discovery to cure. BMC Proceedings, 2018;12(Suppl 6):6. Most participants had minimal or mild depression, had a low mean baseline 25(OH) level of 33.8 nmol/L (13.5 ng/mL), and were not taking antidepressants. Scombroid (SKOM-broyd) poisoning is caused by eating fish that has not been properly refrigerated after being caught. Long-term vitamin D3 supplementation is more effective than vitamin D2 in maintaining serum 25-hydroxyvitamin D status over the winter months. [, Chakhtoura MT, Nakhoul N, Akl EA, Mantzoros CS, El Hajj Guleihan GA. [, Durup D, Jorgensen HL, Christensen J, Tjonnland A, Olsen A, Halkjaer J, et al. CMAJ 2019;191:E390-4. Indeed, eating tilapia during pregnancy is considered safe, according to the Mayo Clinic. Black Americans, for example, typically have lower serum 25(OH)D levels than White Americans. [, Mallard SR, Howe AS, Houghton LA. In addition, although 25(OH)D levels rise in response to increased vitamin D intake, the relationship is nonlinear [1]. [, Elder CJ, Bishop NJ. Ann Intern Med 2015;162:133-40. Just a couple of 4-ounce servings of seafood with them each week can lower your chances of heart disease by 36%. [. This is a detailed article about trans fats and why they are bad for your health. Newberry SJ, Chung M, Shekelle PG, Booth MS, Liu JL, Maher AR, et al. You love them or you hate them, but either way, sardines are another good fish to eat while pregnant, according to the Mayo Clinic. Vitamin D alone did not significantly affect the development of new serrated polyps, but the combination of vitamin D with calcium increased the risk almost fourfold. Some observational studies show associations between low serum levels of 25(OH)D and increased risks of cancer incidence and death. The trials administered different amounts of vitamin D (ranging from 10 mcg [400 IU]/day to 1,000 mcg [40,000 IU]/week). Includes a variety of vegetables; fruits; grains (at least half whole grains); fat-free and low-fat milk, yogurt, and cheese; and oils. In contrast, another meta-analysis of 30 clinical trials in 4,744 participants (mean age 54.5 years) that administered 5 mcg (200 IU) to 300 mcg (12,000 IU)/day vitamin D3 for a mean of 5.6 months showed that more than 20 mcg (800 IU)/day significantly reduced systolic and diastolic blood pressure in normal-weight participants who had hypertension [128]. Cookies used to enable you to share pages and content that you find interesting on CDC.gov through third party social networking and other websites. While acknowledging that signs and symptoms of toxicity are unlikely at daily intakes below 250 mcg (10,000 IU), the FNB noted that even vitamin D intakes lower than the ULs might have adverse health effects over time. Still, both are good sources of protein and fuel, so which one you decide to eat can come down to personal preference. (n.d.). Some people may not be able to get all of the vitamins and minerals that they need from their diet. PLOS ONE 2014;9:e111265. JAMA Oncol 2017;3:351-7. Tolerable Upper Intake Level (UL): Maximum daily intake unlikely to cause adverse health effects. This U-shaped association was most pronounced for men with the most aggressive forms of prostate cancer. (2019). Low-carbohydrate diets differing in carbohydrate restriction improve cardiometabolic and anthropometric markers in healthy adults: A randomized clinical trial. Experts recommend at least 8 ounces of seafood a week. Make sure the fish you eat while pregnant is properly cooked, and avoid any raw seafood (like sushi), per the Mayo Clinic. Ciguatera symptoms usually develop 36 hours after eating contaminated fish but may start up to 30 hours later. However, the supplementation had no significant effects on fasting blood glucose, hemoglobin A1c, or fasting insulin levels. June 2014. Circulating vitamin D and colorectal cancer risk: An international pooling project of 17 cohorts. Studies examining the effects of supplemental vitamin D on muscle strength and on rate of decline in muscle function have had inconsistent results [55]. Rates of deficiency varied by race and ethnicity: 17.5% of non-Hispanic Blacks were at risk of vitamin D deficiency, as were 7.6% of non-Hispanic Asians, 5.9% of Hispanics, and 2.1% of non-Hispanic White people. It is also produced endogenously when ultraviolet (UV) rays from sunlight strike the skin and trigger vitamin D synthesis. Am J Clin Nutr 2016;104:1151-9. [, Bolland MJ, Grey A, Avenell A. WebThank you for making Chowhound a vibrant and passionate community of food trailblazers for 25 years. Jin, J. Vitamin D and calcium supplements for preventing fractures. Three trials conducted since that meta-analysis also found no effect of vitamin D supplementation on depressive symptoms. Lancet Diabetes Endocrinol 2018;6:847-58. Trends in use of high-dose vitamin D supplements exceeding 1000 or 4000 International Units daily, 1999-2014. Zong G, et al. 12 Amazing Benefits Of Rye For Skin, Hair, And Health, Top 8 Benefits Of Kidney Beans, Nutrition, And Side Effects, 7 Natural Treatments For Sunburned Lips & Prevention Tips. CDC twenty four seven. But if you eat locally caught tilapia while pregnant (or other fish, for that matter), just make sure to check local advisories before chowing down, per the Mayo Clinic. However, some groups might need dietary supplements to meet their vitamin D requirements. [, Galior K, Grebe S, Singh R. Development of vitamin D toxicity from overcorrection of vitamin D deficiency: A review of case reports. Sardines Hypercalcaemia following vitamin D and thiazide therapy in the elderly. Is hypovitaminosis D related to incidence of type 2 diabetes and high fasting glucose level in healthy subjects: A systematic review and meta-analysis of observational studies. [, Sintzel MB, Rametta M, Reder AT. That adds up to a lot of extra calories with little to no nutritional value. These differences are a result of an incomplete understanding of the biology and clinical implications of vitamin D, different purposes for the guidelines (e.g., for public health in a healthy population or for clinical practice), and/or the use in some guidelines of observational studies in addition to randomized clinical trials to establish recommendations [9,15]. See tasty seasoning and marinade ideas for salmon fillets, with tips and reviews from home cooks. 2020-2025 Dietary Guidelines for Americans, National Oceanic and Atmospheric Administration, Mayo Clinic: "Pregnancy and fish: What's safe to eat? Vitamin B12 plays an important role in: Some symptoms of vitamin B12 deficiency include tiredness, lightheadedness, pale skin, heart palpitations, diarrhea, vision issues, muscle weakness, and mental issues like depression or memory loss. General Mills Multi Grain Cheerios: Contains 21 mcg of Vit B12. Assessing the vitamin D status of the US population. US Preventive Services Task Force recommendation statement. J Cancer Res Clin Oncol 2014;140:1465-77. Kashi Heart to Heart Instant Oatmeal, Apple Cinnamon, Dry: Contains 11 mcg of Vit B12. If youre visiting an area thats recently experienced an algae bloom, sometimes called red tide or brown tide, avoid eating shellfish. They help people keep a healthy balance of bacteria in the gut. No association between vitamin D supplementation and risk of colorectal adenomas or serrated polyps in a randomized trial. CMAJ 2007;177:161-6. Nutrition 2015;31:421-9. [, Cauley JA, Chlebowski RT, Wactawski-Wende J, Robbins JA, Rodabough RJ, Chen Z, et al. Vitamin D and bone density, fractures, and falls: The end of the story? Effects of orlistat on fat-soluble vitamins in obese adolescents. Type B UV (UVB) radiation with a wavelength of approximately 290320 nanometers penetrates uncovered skin and converts cutaneous 7-dehydrocholesterol to previtamin D3, which in turn becomes vitamin D3. CDC Yellow Book: Food Poisoning from Marine Toxins. 2005 - 2022 WebMD LLC. Rates of breast, prostate, and colorectal cancer did not differ significantly between the vitamin D and placebo groups. J Nutr 2018;148:712-20. Linking to a non-federal website does not constitute an endorsement by CDC or any of its employees of the sponsors or the information and products presented on the website. In contrast, a meta-analysis of 6 trials in 49,282 older adults found that daily vitamin D (10 or 20 mcg [400 IU or 800 IU]/day) and calcium (800 or 1,200 mg/day) supplementation for a mean of 5.9 years reduced the risk of any fracture by 6% and of hip fracture by 16% [81]. However, according to a 2017 study, evidence suggests that choosing polyunsaturated fats in place of saturated fat may reduce the risk. Monounsaturated fats from plant and animal sources in relation to risk of coronary heart disease among US men and women. Annex 1, Dietary Recommendations for Fish Consumption., Washington State Department of Health: Healthy Fish Guide., Eatright.org: The Best Foods To Eat During Pregnancy, Do Kids Need Omega-3 Fats., Colorado State University College of Health and Human Services: Wild Caught vs. Farm Raised Seafood., Harvard Health Publishing: Finding omega-3 fats in fish: Farmed versus wild., World Wildlife Organization: Threats: Overfishing., MarineBio.org: Threatened & Endangered Species., Seafood Health Facts: Seafood Nutrition Overview.. All rights reserved. Hazards of treating osteoporosis and hypertension concurrently with calcium, vitamin D, and distal diuretics. Videojug [, Aloia JF, Talwar SA, Pollack S, Yeh J. Clin Gastroeterol Hepatol 2020; published online ahead of print. [, Schwartz JB. Daily supplementation with 15 g vitamin D2 compared with vitamin D3 to increase wintertime 25-hydroxyvitamin D status in healthy South Asian and white European women: A 12-wk randomized, placebo-controlled food-fortification trial. In a subsequent investigation for 4.9 years after the study's end, women who had taken the vitamin D and calcium supplements (many of whom continued to take them) still had the same colorectal cancer risk as those who received placebo [100]. Some people do not get enough omega-3 from their diet and so choose to take supplements. In addition, most steps in the metabolism and actions of vitamins D2 and D3 are identical. The importance of 25-hydroxyvitamin D assay standardization and the Vitamin D Standardization Program. For infants, the FNB committee developed AIs based on the amount of vitamin D that maintains serum 25(OH)D levels above 20 ng/mL (50 nmol/L) and supports bone development. Prostate cancer No association between circulating concentrations of vitamin D and risk of lung cancer: An analysis in 20 prospective studies in the Lung Cancer Cohort Consortium (LC3). Another study randomized 100 community-dwelling men and women aged 60 years and older (most were White) with serum 25(OH)D levels of 50 nmol/L (20 ng/ml) or less to 800 IU vitamin D3 or placebo for 1 year [86]. Ultimately, your energy needs, genetics, and lifestyle are the best indicators of your macronutrient needs. [, Kassi E, Adamopoulos C, Basdra EK, Papavassiliou AG. Can psychedelics rewire a depressed, anxious brain? The investigators randomly assigned participants to receive either a bolus oral dose of 2,500 mcg (100,000 IU) vitamin D3 followed by 100 mcg (4,000 IU)/day or a placebo for 16 weeks. Do not eat the fishs liver, intestines, eggs, or head because they have the highest concentration of toxins. This uneven distribution has led to speculation that lower vitamin D levels in people who have less sunlight exposure might predispose them to the disease [137]. Omega-3s might make you less likely to have conditions like stroke and Alzheimers disease, too. For example, extra virgin olive oil or avocado oil work well for sauting or pan-frying, while delicate oils such as walnut and flax oils should only be used to flavor dishes after cooking.

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