Make Guava smoothie: In a blender, mix ripe guav and milk , add sugar if needed. Since lettuce is very low in calories, it has been effective when consumed as a diet. The only carrots that interest me are the number of carats in a diamond.”. On this page Vegetables and fruits are good for you Choosing and preparing healthy vegetables and fruits Snack ideas How to eat more vegetables How to eat more fruits Vegetables and fruits are good … Continue reading "Eat vegetables and fruits" Three Mushroom species that contain phenomenal healing properties: Nectarines: Confused about nectarine and peach? So, I have brought a list of 20 top vegetables highly nutritious for your well being. This edible root vegetable belongs to the “Brassicaceae” family and has many health benefits. Kiwi: A kiwi, sometimes marketed as a kiwifruit or Chinese gooseberry. Eating a diet high in fruits and vegetables can reduce a person’s risk … What this means is that this yummy juice may help prevent various forms of cancer, including breast cancer and prostate cancer. -Zucchini helps to cure asthma as it contains Vitamin C, which is a powerful antioxidant, and has anti-inflammatory properties. Incorporate all these in your diet and share me your feedback. This makes it useful in helping to regulate the. Guava: “If I happen to see guava in any store, I would crazily stack them up in my shopping cart, as I grew up eating these”- Quote by Thas. This itself explains the health benefits of apple. Vitamin K1 activates a protein in the bones called osteocalcin, which anchors calcium inside the bone. Here’s why. Below are 9 health benefits you can reap from eating a variety of vegetables. Starting from brain to nerves to heart to kidney to nerves to internal organs etc, these fruits and vegetables give us complete protection. Therefore, if you eat these fruits and vegetables in moderate amounts, it is enough to keep you healthy. Olives: “Only one thing that maintains its virginity forever is Extra Virgin Olive oil”- Quote by Thas. It also keeps your mood very good. The information I am posting here are those collected from many health websites out there. It is even known to help relieve hiccups when consumed as a juice. Researches have shown that guava is pretty effective in preventing cancer and even heart diseases in people. In the Middle Ages, traders brought a certain kind of eggplant to Europe, a rare white variety shaped just like a chicken egg. However, eating pineapple degreases your chances by 36%. There are many varieties of fruit and vegetables available and many ways to prepare, cook and serve them. For the purpose, you can either eat it raw or make wash your skin with a decoction of its immature fruits and leaves. Starting from gifting you with a good digestive system to boosting your cardiovascular health to taking care of your bones, teeth, eyes, skin etc, the gifts that the various fruits and vegetables bestow on us certainly are innumerable. They are also a good source of Vitamin B1, B6 and C. They are helpful for women during their menstrual cycle . Honeydew: ” Whoever named this fruit has some sense, definitely the sweetest of all melons”-Quote by Thas. -Chili Peppers fight migraine headaches and sinus headaches. Coumaric acid and chlorogenic acied are also found in tomatoes. If you are a date lover, then great but if you are not, you will surely fall in love after knowing the health benefits. They come in many forms, such as fresh, frozen and canned. Daily consumption of lemon water can make a huge difference in the appearance of your skin. With highly cultivated in China, peaches are symbolic of immortality and longevity. Vegetables and fruit are an important part of healthy eating. Below are 9 health benefits you can reap from eating a variety of vegetables. Tomatoes may also help to reduce the risk of heart disease. Eating fruit on a regular basis can boost health. Good for Gums- Your gums are very important to keep healthy. Tomatoes contain a lot of vitamin C. Vitamin C helps the body to produce collagen, an important protein skin, scar tissue, tendons, ligaments, and blood vessels. Without enough vitamin K, bone mineralization is impaired. It has antioxidants that helps in maintaining a smooth and wrinkle free skin. Honeydew is a great source of foliate that has become well known for its power to forbid birth defects and is of great importance to women of childbearing age. I can think about a big NO when it comes to Veggies. Myplate.gov also supports that one-half the plate should be fruits and vegetables. It also has very good amounts of thiamine (vitamin B1) which is also important in these energy producing enzymes. The potassium found in bananas helps Pineapple: “There is nothing in a Pineapple’s appearance that resembles an “apple.” It’s said that it got the addition to its name when Christopher Columbus showed the fruit to the English people. Nutritional benefits of 46 fruits, vegetables, grains & … it is rather a unique fruit with numeral health benefits. 1. With its high content of potassium, it is good for combat for heart blood pressure. ), color (blueberries, mangoes, pink guava, yellow-watermelon, black grapes, black sapodilla, etc. Eat just as it is, juice them, use in salads. Every year there is new evidence that comes out about the benefits of eating fruits and vegetables so naming all the reasons could take all day! Raspberry: “The prettiest among berries”. Spicy Guava: Rub the inside of guava slices with some chili powder, this tastes incredible, spicy and sweet. Fruit and vegetables are part of a healthy, balanced diet and can help you stay healthy. Ripe papayas are used in cooking and in Salads. Fruits and vegetables benefit kids in many ways, including improved nutrition, decreased obesity risk and better school performance, but most children don’t get the recommended five or more servings of fruits and vegetables a day. Raspberries has a pigment, which is thought to be responsible for their blue and red hue. Veggies are filled with vitamins, minerals and other important nutrients that help keep your body healthy and functioning properly. However, you can also include their alternative forms, such as frozen, canned, and dried produce. The health benefits of eggplants are many out of which here I have mentioned 5 of them. Often thought to be a vegetable, but avocado is technically a fruit. Beet greens and beetroot are a good source of phosphorus, magnesium, iron and vitamin B6. Sweet potato also known as yam is a tuberous crop with lobed or heart shaped leaves. The fruit has a sweet and succulent taste despite being relatively low in fructose compared to most types of fruit. Guava helps the body in combating free radicals produced during metabolism and aids in preventing age-related chronic diseases, such as. Two studies done conclude that the lychee fruit prevents the growth of cancer cells. They also contain fibre. Pineapple helps strengthen your bones so you won’t have to worry about that pop turning into a snap. Eating vegetables provides health benefits - people who eat more fruits and vegetables as part of an overall healthy diet are likely to have a reduced risk of some chronic diseases. They also prevents the risk of having multiple sclerosis (MS). Here are the top 5 benefits of eating apple. It was named after the New Zealand national symbol, the “kiwi bird”. Most vegetables are naturally low in fat and calories. Here are 5 best of them. Therefore, in order to enhance its appeal, Columbus added “apple” to the name he had already given it. Have you checked my list of fruits and vegetables along with their respective health benefits? Carrots have many health benefits that help you lead a healthy life. The nutrients of fruits and vegetables together provide several general health benefits . Eat fruits and vegetables the way nature provided—or with fat-free or low-fat cooking techniques. Here are top 5 of them. Passion fruit have somniferous properties, and when taken before going to bed they. Some cooking techniques, such as breading and frying, or using high-fat dressings or sauces will greatly increase the calories and fat in the dish. These two compounds are thought to block the effects of nitrosamines, which are formed naturally in the body, but are also a strong carcinogen in tobacco smoke. A salad made with one part iceberg and one part romaine along with other salad veggies gives the salad a juicy crispness which is from the iceberg lettuce. Most of us would have grown up hearing this and hence it made us eat more apples than any other fruits. Chili Peppers: “The hottest,the spiciest yet the healthiest”-quote by Thas. List Of Fruits That Are Acid. It helps to neutralize acids, being very alkaline, and provides a temporary protective coating for the digestive tract. Talking about the members of “brassicaceae” family, one can never miss the green leafy kale. Broccoli is an excellent source of vitamin C and a good source of vitamin A. Do your feet get cold in the winter? As per modern research, the health benefits of various fruits and vegetables are undeniable. There is a wide range of fruits and vegetables but I have chosen top 40 of them that are simply the best. The fruit is made of soft, easily digestible flesh (bulbs) with simple sugars like fructose and sucrose that when eaten replenishes energy and revitalizes the body instantly. Bananas also contain plenty of carbohydrates which are the body’s main source of energy. Listed here are Nigeria fruits and vegetables with health benefits, found also in other West African countries. It causes death. Fiber attaches itself to the buildup found in the colon wall, pulls it out and makes the colon clean and clear from disturbances. Plums also lead to better absorption of iron. In addition, diets rich in fruits and vegetables may reduce the risk of some types of cancer and other chronic diseases. Shiitake have been used for centuries by the Chinese and Japanese to treat cold and flu. With its high content of starch, it acts and has an emollient property that can actually soothe the skin. Turnips are the starchy vegetables belonging to the “brassicaceae” family. Today, everyone is aware that vegetables are good for you and eating the right amount can improve longevity significantly. Various medical studies show that orange juice may help lower both cholesterol levels and blood pressure levels, which are two very common problems among middle aged men and women. Why eat these foods? The nutrients in strawberries nourish brain cells increasing brain health and function. Many individuals run away from eating papaya but trust me you will love it after knowing its health benefits. If you’re looking for a specific vegetable, you can use the menu below. With abundance of potassium, vitamins, folate etc. Serotonin and norepinephrine in bananas may naturally help sufferers overcome depression. 5 of which are mentioned here. Carrot juice is a wonder juice that can give you your daily requirement of Vitamin A and many other important nutrients that are required for good health. Apple: “An Apple a day keeps the doctor away”. That's 5 portions of fruit and veg in total, not 5 portions of each. This fruit also provides many benefits for body health. A high intake of lycopene in particular has been linked with a reduced risk of prostate cancer. Fruits and veggies are naturally low in calories. It is mostly eaten as a crunchy salad vegetable. Everyone would be familiar about this saying. It also is a very good shield against rheumatoid arthritis. The intake of lemon juice can cure constipation. Carrot can enhance the quality of breast milk. I have made a list of around 40 ingredients, out of which 20 are fruits and rest vegetables. -It helps to prevent diseases, like scurvy, bruising etc, caused by the deficiency of Vitamin C. -Eating zucchini also helps to support the arrangement of capillaries. Antioxidants: The bright red color of strawberries is due to their high concentration of antioxidants. Niacin has been used for years to lower cholesterol. Even some of the veggies are of this criteria, wash and eat them as such or make a hearty salad out of them. broccoli and low-fat cheese. Serotonin and norepinephrine in bananas may naturally help sufferers overcome depression. About Health Benefits of Avocado Fruit . Lycopene may also help older folks remain active. Lemon water if applied on the areas of burns can fade the scars. Being high in iron, mango is said to be very good for pregnant women as well as for people suffering from anemia. Studies shown that grape juice, red wines and raisin tea showed strong antiviral activity against polio virus, herpes simplex virus. Okra protects you from pimples and maintains smooth and beautiful skin. Spinach is one of the most nutrient-dense vegetables. Celery has many health benefits, 5 of which I will mention here. It works best also for those suffering from constipation. Used in fruit salads and used in variety of dishes. Eating the watermelon itself is really tasty. Fairly large amounts of potassium, which is an essential nutrient for the body, can be found in orange juice. It has also been recommended as part of the treatment for cancer. There is compelling evidence that a diet rich in fruits and vegetables can lower the risk of heart disease and stroke. Also, used in some South Indian dishes. Overall JuiceFestiv is a good option on the cheaper end of a list of fruit and vegetable supplements but it can’t compete on quality with the higher end supplements. The flesh of both fruits looks very similar except for the color, and their nutritional profile and health benefits are fairly similar too. For hair- make a decoction of beetroot and mix it with some vinegar, apply this on scalp and this help you to get rid of dandruff. They contain Vitamin C and lutein, both of which are good for eyes. "Any sweet, edible part of a plant that resembles fruit, even if it does not develop from a floral ovary ; also used in a technically imprecise sense for some sweet or semi-sweet vegetables , some of which may resemble a true fruit or are used in cookery as if they were a fruit, for example rhubarb ." Health benefits. Read the below mentioned top 5 of them. The loaded nutrients in mango gives you protection from many health issues. Make a habit of adding . Boosts the immune system thus decreasing the chances for illness. While all fruits and veggies offer benefits, certain varieties can provide people with many nutrients than the left. It provides an excellent source of vitamins C and K, carotenes, and folic acid. Being a rich source of dietary fiber they also reduce the risk of heart disease. Guava strengthens and tones up the digestive system and even disinfects the same. Apart from these, Kale consumption is believed to reduce the potent risks of lung, colon, bladder, ovarian and breast cancers. 3. Babi Ghosh My comment on this quote: If we are into increasing the no: of carats in a diamond, by the time we have all the carats we want,  we would realize that our eyesight has dimmed to such an extent that when we drop that precious diamond we would be blind enough to pick some unwanted stone from the floor. It is very useful in relieving premenstrual swelling and bloating. Well, pomegranates have many health benefits that are even scientifically proven. Carrot can promote colon health, because carrot is rich in fiber. The superior fiber found in okra helps to stabilize the blood sugar by curbing the rate at which sugar is absorbed from the intestinal tract. If you experience a lot of arthritis-related pain, orange juice may really help relieve it. It acts as a vasodilator thus dilating or increasing the size of your blood vessels and it is known for its diuretic effect. Okra helps lubricate the large intestines due to its bulk laxative qualities. The nutrients found in these vegetables reduce the risk of cancer, lower blood pressure, lower bad cholesterol levels, help in better digestion of food, support retinal health and vision, fight harmful free-radicals, and boost the immune system. These substances can provide several health benefits, as mentioned below . The health benefits for each fruit are described fully in each page. Fiber. Beetroots are one of the best antioxidant vegetables, according to the USDA. It acts as an antacid. Therefore, it is good in weight loss. Similar to fruits, vegetables are also the power-house of nutrition. The gums hold the teeth in place and your teeth would be in bad condition if you have unhealthy gums. Vitamin K, found in tomatoes helps to maintain healthy bones. Asparagus is a good anti-oxidant, a fact which makes it helpful in curing cancer, cataract and other eye problems. Quince shines among fruit for its anti-viral and anti-oxidant propeties, as well as it’s high vitamin C content. Bananas are no exception. One of the major health benefits of drinking lemon water is that it paves way for losing weight faster, thus acting as a great weight loss remedy. Papaya contains arginine which is known to be essential for male fertility and also carpain, an enzyme thought to be good for the heart. This alkaline fruit helps greatly to decrease the acidity of the uric acid and lends itself further in aiding the elimination of the acid from the system, thus benefiting the kidneys greatly. 13. Fruits also provide a wide range of health-boosting antioxidants, including flavonoids. Therefore, here are 5 most important of them. Types of Vegetables That Are Actually Fruits It is good to select seasonal varieties of fruits and vegetables as they are fresh and readily available . (adsbygoogle = window.adsbygoogle || []).push({}); Copyright © 2020 | WordPress Theme by MH Themes. However, we can also find them growing in their wild state – which purportedly have a better nutritional profile and more polyphenols ( 5 ). They contain useful amounts of folate, potassium, and vitamin A, necessary for a human body. White fruits and vegetables, like broccoli sprouts, contain sulforaphane, a compound identified by Johns Hopkins scientists in 1992. Okra treats lung inflammation, sore throat, and irritable bowel syndrome. “Karela” or bitter gourd may taste bitter as indicated from the very name but its health benefits cannot be underestimated. Ok, so you got the idea about the nutrients, now let’s talk about the top fruits and vegetables and their respective health benefits. Excessive intake of asparagus causes certain uric acid related problems, like gout and kidney stones. Okra is used for healing ulcers and to keep joints limber. By eating it immediately gets strength. Zucchini:”Zucchini and Cucumber are Fraternal twins; Zucchinis are rough and dry, while cucumbers are cold and waxy”. Not just, it tastes good but also has many health benefits that certainly cannot be ignored. This is why I thought of compiling a detailed post about various health benefits of different fruits and vegetables. thanks for sharing this information about health and lifestyle. I love berries specially the black ones. This is a list of plants that have a culinary role as vegetables. A 2008 study found that subjects who took passion fruit extracts and who suffer from asthma, got relief from symptoms of coughing and wheezing by 76 percent. Okra is good for asthma. This citrus fruit is great for your health and you must never miss it out from your food chart. They can help you burn fat and lose weight. The potassium found in bananas helps to regulate blood pressure and may reduce the risk of high blood pressure and stroke. Each color fruit and vegetable has unique nutritional benefits that are important to our health. Besides the benefits of fruits and vegetables listed above the carotenoid, flavonoid and cruciferous antioxidants power-up your immune system. An “apple” was already a tasty, popular fruit that many people enjoyed. Yams: “Yams aren’t the first vegetable most people consider when planning their produce purchases, This versatile veggie has a variety of health benefits which give them a deserving spot at the dinner table”. Pineapple is full of vitamins and nutrients. These foods are often very high in vitamin C, which helps encourage cellular renewal in your body. Low in Calories. Although often considered as a fruit due to the presence of seeds in them, squash is a vegetable if you consider the botanical point of view. Eating a diet rich in vegetables and fruits as part of an overall healthy diet may reduce risk for heart disease, including heart attack and stroke. First, I will begin with the list of fruits and then move on to the vegetables list. What really matter is the inclusion of these natural fruits and vegetables in your food chart that must never be compromised at any cost. Tomatoes: Is Tomato a fruit or a vegetable?? Make it a point to have a glass every day, plain or mixed with any other vegetable or fruit juice. The skin of an eggplant is contains a high amount of. However, in today’s scenario, most children opt for junk and unhealthy foods rather than eating fruits and vegetables. Bananas contain no fat, sodium or cholesterol. Different types and colours of fruits and vegetables contain different combinations of important nutrients, like fibre and vitamins, which our bodies need to stay healthy. -Guava has general haemostatic properties and can be used for treating bleeding nose, gums and minor internal hemorrhaging. Loaded with protein and other antioxidants, these veggies are a must have in your food chart. Steam them, boil them, use in soups, saute them, add them in stews. There are a lot of ingredients in the product which includes a lot of vitamins. Hope it will inspire all you spicy food lovers to fall in love with the juicy fruits and the green and leafy vegetables. Some of these nutrients are fiber, potassium, folate, and vitamin A and C. The best way to get all the various nutrients is to eat fruits and vegetables … The names have been categorized based on the category they belong to. It decreases the amount of phlegm produced by your body. Good fruit and vegetable sources: sweet potatoes, tomato paste, tomato puree, beet greens, white potatoes, white beans, lima beans, cooked greens, carrot juice, prune juice 8. Passion fruit: “My latest passion is drinking passion fruit juice”. Vegetables provide nutrients vital for health and maintenance of your body. Lowers the risk of cancer and helps in the treatment of cancer. Asparagus: “Asparagus Is Nature’s Version of Viagra”  isn’t this an awesome piece of information. It is indicated in cases of constipation, gout, rheumatism, skin and liver disorders. Another health benefit of the lychee fruit is that it is a great source of vitamin C, a vitamin that the body does not produce naturally. She has done her master’s in history from Kolkata University. Lychees are used in making fruit salad and in desserts. Some examples of fruits that we usually refer to as vegetables include pumpkins, tomatoes, cucumbers, corn, and peppers. As a food book rule, red-coloured foods are more concentrated in nutrients. Bottle gourd or “lauki” is a common vegetable that is used in almost all households. Therefore, it is very important for you to eat all kinds of fruits and vegetables and not just depend on your favorites. They have high water content (over 95%), so they make perfect food for people on diet. Broccoli contains very little sodium and fat and no cholesterol. Popularly known as “amrood” in Hindi, guava has many medicinal benefits and must never be omitted from your diet chart. 3. Listing of Fruits and vegetables with their health benefits. Wake up to fruit. I personally love eating carrots be it in cooked manner, or with salads or simply carrot juice. Raw carrot juice lowers stress and restores normalcy to digestive function. As with all green types of vegetables, okra has a rich nutritional profile. Try this — sprinkle powdered cayenne in your shoes. They can be roasted, baked, mashed or simply eaten raw, and in any capacity pack a variety of important benefits for your health and well-being. "Vegetable" can be used in several senses, including culinary, botanical and legal. It is a summer fruit that has many health benefits. Dates posses healing powers and has been used in various cuisines all over the world. Mangoes also contain pectin, a soluble dietary fibre, which has been shown to lower blood cholesterol levels. The list of nightshades includes fruits and vegetables such as tomatoes, potatoes (but not sweet potatoes), eggplant, bell peppers, and goji berries. Available in various colors of red, purple, pale yellow, white, sweet potato is highly nutritious and has many health benefits. Read more and you would second this comment. Orange juice is known to contain a high percentage of Vitamin C, which is helpful in boosting the immune system. Studies have identified at least thirteen different flavonoid compounds in. Being high in Vitamin A and C and other antioxidants, this juicy fruit is not just great to taste but also has many health benefits. Regular intake of zucchini effectively lowers high homocysteine levels. The Dietary Guidelines for Americans advise that we eat a diet with plenty of fruits and vegetables. Carrot juice when taken everyday prevent bodily infections and is claimed to be valuable for the adrenal glands (the small endocrine glands situated above the kidneys). Veggies are filled with vitamins, minerals and other important nutrients that help … When you eat pineapples, you have a better chance at having a healthier life. After treatment with antibiotics the use of papaya juice will quickly assist the restoration of the normal bacteria in the gut which will have been destroyed by the treatment. Fruits and vegetables hold immense health benefits for your kid. This makes it easier for the body to digest food and in the long run, prevents the development of colon cancer. It promotes healthy bowel function due to the high levels of fiber. Their research found sulforaphane reinforces the body's natural cancer-fighting resources. It can prevent flu and colds and can even prevent the cholesterol from getting oxidized. Due to its low number of carbs (just 7 g in 100 g), okra is a good vegetable for diabetics to enjoy. If you want to increase the weight then you should eat banana regularly. Therapeutically it can often be combined with pineapple juice in which there is another important enzyme. Health Benefits Of Fruits And Vegetables For Children. Using more fruits and vegetables, along with whole grains, lean meats, nuts, and beans, is a safe and healthy way to lose or maintain weight. This list includes botanical fruits such as pumpkins, and does not include herbs, spices, cereals and most culinary fruits and culinary nuts. Their high antioxidant compacity make them an ideal food for fighting cancer. -Chili peppers are extremely healthy for you, and should be included in your regular diet. Lutein, a strong antioxidant and carotenoid: Polyphenols (flavonoids), antioxidant agents: Beta-carotene (pro-vitamin A), strong antioxidant: Orange: “For me, breakfast means ‘no-pulp Tropicana orange juice”. Eating apple can prevent skin wrinkling and skin damage and hence helps to remain. Vitamin C helps the body to fight heart disease and cancer, Vitamin C is good for our bones, skin and tissue, and therefore is a very important vitamin to our overall good health. Raw carrot contain beta-carotene, a strong antioxidant that can prevent cancer. So lets make up our mind to include these in our daily diet and get the healthy life we all are looking for. After the advent of internet, it became easy for me to do some research about fruits and veggie, in fact about everything I eat. fruit to your morning oatmeal, ready-to-eat cereal, yogurt or toaster waffle. The presence of Vitamin C and other phytonutrients, such as caretenoids, isoffavonoids and polyphenols, in guava has led to it being an effective antioxidant. Tomato. Apricot: Dates: Figs: Goji berry: Raisins: Dry fruits are the rich source of nutrients such as vitamins and minerals. Okra’s vitamin C is an antioxidant and anti-inflammatory, which curtail the development of asthma symptoms. Prostate cancer prevention, LDL cholesterol reduction, anti inflammatory, and anti thrombotic. All fruits are full of nutrients. Celery California provides most of the U.S. supply of celery year round. Kale has a number of health benefits because of its richness when it comes to vitamins and other vitals nutrients. Now that you have known about the fruits, let’s learn on the vegetables and their respective health benefits. 12. To start with, this cabbage is rich in calcium and has high amount of lutein,vitamins A, C, K, E and iron. Although there are many benefits, I have talked about 5 of them here. Lemon water can treat a person who is suffering from cold, flu or fever. -Being rich in Vitamin C; guava is effective in treating male infertility caused by sperm clumping, adhesion and other abnormalities. But the numbers are very low except for a few. Lemon: “I really wish I could count the number of times I would have shouted for lemon, my companion for almost all home made remedies” – Quote by Thas. By drinking lemon juice regularly, the bowels are aided in eliminating waste more efficiently. Grated raw beets make a tasty addition to salads. Here is how vegetables benefit your kids: Provide More Energy: Vegetables are loaded with nutrition and thus provide more sustainable energy in comparison to refined or processed foods. This makes clear why Cleopatra and Yang Guifei loved to eat okra. spinach that function as antioxidants and as anticancer agents. This fruit is naturally high in vitamins A, C, and B6, along with folate, calcium, potassium, manganese, zinc, copper, and iron, all of which are necessary for human health, especially in people who are active. Eating cruciferous vegetables may reduce the risk of colon cancer. This is when your bones determinate through the disease. Try steaming your vegetables, using low-calorie or low-fat dressings, and using herbs and spices to add flavor. Okra is good in normalizing the blood sugar and cholesterol level. Okra’s mucilage binds cholesterol and bile acid carrying toxins dumped into it by the filtering liver. 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