Prebiotics are types of dietary fiber that feed the friendly bacteria in your gut. This helps the gut bacteria produce nutrients for your colon cells and leads to a healthier digestive system (1).
Asparagus is a spring vegetable rich in prebiotic fiber and antioxidants.
Some of these nutrients include short-chain fatty acids like butyrate, acetate and propionate (2).
These fatty acids can also be absorbed into the bloodstream and improve metabolic health (2).
However, prebiotics should not be confused with probiotics. For more, read this article that explains the differences.
Here are 19 healthy prebiotic foods:
1. Chicory Root
Chicory root is popular for its coffee-like flavor. It's also a great source of prebiotics.
Approximately 47 percent of chicory root fiber comes from the prebiotic fiber inulin.
The inulin in chicory root nourishes the gut bacteria, improves digestion and helps relieve constipation (3, 4).
It can also help increase bile production, which improves fat digestion (5).
Additionally, chicory root is high in antioxidant compounds that protect the liver from oxidative damage (6).
Bottom Line: Chicory root is often used as a caffeine-free replacement for coffee. Its inulin fiber promotes gut bacteria, reduces constipation and helps break down fat.
2. Dandelion Greens
Dandelion greens can be used in salads and are a great source of fiber.
They contain 4 grams of fiber per 100-gram serving. A high portion of this fiber comes from inulin (7).
The inulin fiber in dandelion greens reduces constipation, increases friendly bacteria in the gut and boosts the immune system (8).
Dandelion greens are also known for their diuretic, anti-inflammatory, antioxidant, anti-cancer and cholesterol-lowering effects (9, 10, 11, 12).
Bottom Line: Dandelion greens are a great fiber-rich substitute for greens in your salad. They increase the friendly bacteria in your gut, reduce constipation and boost your immune system.
3. Jerusalem Artichoke
The Jerusalem artichoke, also known as the “earth apple," has great health benefits.
It provides about 2 grams of dietary fiber per 100 grams, 76 percent of which comes from inulin (13).
Jerusalem artichokes have been shown to increase the friendly bacteria in the colon even better than chicory root (14).
Additionally, they help strengthen the immune system and prevent certain metabolic disorders (15, 16).
The Jerusalem artichoke is also high in thiamine and potassium. These can help your nervous system and promote proper muscle function (13).
Bottom Line: Jerusalem artichoke can be eaten cooked or raw. It helps boost your immune system and prevent metabolic disease.
4. Garlic
Garlic is an incredibly tasty herb linked to various health benefits.
About 11 percent of garlic's fiber content comes from inulin and 6 percent from a sweet, naturally occurring prebiotic called fructooligosaccharides (FOS).
Garlic acts as a prebiotic by promoting the growth of beneficial Bifidobacteria in the gut. It also prevents disease-promoting bacteria from growing (17).
Garlic extract may be effective for reducing the risk of heart disease and has shown antioxidant, anti-cancer and antimicrobial effects. It may also have benefits against asthma (18, 19, 20).
Bottom Line: Garlic gives great flavor to your foods and provides you with prebiotic benefits. It has been shown to help promote good bacteria and prevent harmful bacteria from growing.
5. Onions
Onions are a very tasty and versatile vegetable linked to various health benefits.
Similar to garlic, inulin accounts for 10 percent of the total fiber content of onions, while FOS makes up around 6 percent (21, 22).
FOS strengthens gut flora, helps with fat breakdown and boosts the immune system by increasing nitric oxide production in cells (21, 23, 24).
Onions are also rich in the flavonoid quercetin, which gives onions antioxidant and anticancer properties.
Furthermore, onions have antibiotic properties and may provide benefits for the cardiovascular system (20, 25).
Bottom Line: Onions are rich in inulin and FOS, which can help boost your immune system, provide fuel for your gut bacteria and improve digestion.
6. Leeks
Leeks come from the same family as onions and garlic and offer similar health benefits.
Leeks contain up to 16 percent inulin fiber (22).
Thanks to their inulin content, leeks promote healthy gut bacteria and help in the breakdown of fat (24).
Leeks are also high in flavonoids, which support your body's response to oxidative stress (26).
Furthermore, leeks contain a high amount of vitamin K. A 100-gram serving provides about 52 percent of the RDI, which provides benefits for the heart and bones (27).
Bottom Line: Leeks are often used in cooking for their distinct flavor. They are high in prebiotic inulin fiber and vitamin K.
7. Asparagus
Asparagus is a popular vegetable and another great source of prebiotics.
The inulin content may be around 2-3 grams per 100-gram (3.5-oz) serving.
Asparagus has been shown to promote friendly bacteria in the gut and has been linked to the prevention of certain cancers (28).
The combination of fiber and antioxidants in asparagus also appears to provide anti-inflammatory benefits (29).
A 100-gram (3.5-oz) serving of asparagus also contains about 2 grams of protein.
Bottom Line: Asparagus is a spring vegetable rich in prebiotic fiber and antioxidants. It promotes healthy gut bacteria and may help prevent certain cancers.
8. Bananas
Bananas are very popular. They're rich in vitamins, minerals and fiber.
Bananas contain small amounts of inulin.
Unripe (green) bananas are also high in resistant starch, which has prebiotic effects.
The prebiotic fiber in bananas has been shown to increase healthy gut bacteria and reduce bloating (2, 30, 31).
Bottom Line: Bananas are rich in fiber. They're also great at promoting healthy gut bacteria and reducing bloating.
9. Barley
Barley is a popular cereal grain and is used to make beer. It contains 3–8 grams of beta-glucan per 100-gram serving.
Beta-glucan is a prebiotic fiber that promotes the growth of friendly bacteria in the digestive tract (32, 33, 34).
The beta-glucan in barley has also been shown to lower total and LDL cholesterol and may also help lower blood sugar levels (35, 36, 37, 38).
Furthermore, barley is rich in selenium. This helps with thyroid function, provides antioxidant benefits and boosts the immune system (39, 40).
Bottom Line: Barley is high in beta-glucan fiber, which promotes healthy bacteria in the gut. It also seems to lower cholesterol and blood sugar levels.
10. Oats
Whole oats are a very healthy grain with prebiotic benefits. They contain large amounts of beta-glucan fiber, as well as some resistant starch.
Beta-glucan from oats has been linked to healthy gut bacteria, lower LDL cholesterol, better blood sugar control and reduced cancer risk (41, 42, 43, 44, 45).
Furthermore, it has been shown to slow digestion and help control appetite (46, 47).
Oats also offer antioxidant and anti-inflammatory protection due to their phenolic acid content (48, 49).
Bottom Line: Whole oats are a grain rich in beta-glucan fiber. They increase healthy gut bacteria, improve blood sugar control and may reduce cancer risk.
11. Apples
Apples are a delicious fruit. Pectin accounts for approximately 50 percent of an apple's total fiber content.
The pectin in apples has prebiotic benefits. It increases butyrate, a short-chain fatty acid that feeds the beneficial gut bacteria and decreases the population of harmful bacteria (50, 51).
Apples are also high in polyphenol antioxidants.
Combined, polyphenols and pectin have been linked to improved digestive health and fat metabolism, decreased levels of LDL cholesterol and a reduced risk of various cancers (52, 53, 54, 55, 56).
Apples also have antioxidant and anti-inflammatory properties (56, 57, 58).
Bottom Line: Apples are rich in pectin fiber. Pectin promotes healthy gut bacteria and helps decrease harmful bacteria. It also helps lower cholesterol and reduces cancer risk.
12. Konjac Root
Konjac root, also known as elephant yam, is a tuber often used as a dietary supplement for its health benefits.
This tuber contains 40 percent glucomannan fiber, a highly viscous dietary fiber.
Konjac glucomannan promotes the growth of friendly bacteria in the colon, relieves constipation and boosts your immune system (59, 60).
Glucomannan has also been shown to lower blood cholesterol and help with weight loss, while improving carbohydrate metabolism (61, 62, 63).
You can consume it in the form of foods made with the konjac root, such as shirataki noodles. You can also take glucomannan supplements.
Bottom Line: The glucomannan fiber found in konjac root helps promote friendly bacteria, reduces constipation, boosts the immune system, lowers cholesterol in the blood and helps with weight loss.
13. Cocoa
Cocoa beans are delicious and very healthy.
The breakdown of cocoa beans in the colon produces nitric oxide, which has beneficial effects on the cardiovascular system (64).
Cocoa is also an excellent source of flavanols.
Flavanol-containing cocoa has powerful prebiotic benefits associated with the growth of healthy gut bacteria. It also has benefits for the heart (65, 66, 67, 68).
Bottom Line: Cocoa is a tasty prebiotic food. It contains flavanols that increase healthy gut bacteria, lower cholesterol and improve heart health.
14. Burdock Root
Burdock root is commonly used in Japan and has proven health benefits.
It contains about 4 grams of fiber per 100-gram (3.5-oz) serving and the majority of this is from inulin and FOS.
Inulin and FOS from burdock root have prebiotic properties that can inhibit growth of harmful bacteria in the intestines, promote bowel movements and improve immune function (69).
Burdock root also has antioxidant, anti-inflammatory and blood sugar lowering properties (70, 71, 72, 73).
Bottom Line: Burdock root is widely consumed in Japan. It has been shown to promote healthy bowel movements, inhibit the formation of harmful bacteria in the colon and boost the immune system.
15. Flaxseeds
Flaxseeds are incredibly healthy. They're also a great source of prebiotics.
The fiber content of flaxseeds is 20–40 percent soluble fiber from mucilage gums and 60–80 percent insoluble fiber from cellulose and lignin.
The fiber in flaxseeds promotes healthy gut bacteria, promotes regular bowel movements and reduces the amount of dietary fat you digest and absorb (74, 75).
Because of their content of phenolic antioxidants, flaxseeds also have anti-cancer and antioxidant properties and help regulate blood sugar levels (76, 77).
Bottom Line: The fiber in flaxseeds promotes regular bowel movements, lowers LDL cholesterol and reduces the amount of fat you digest and absorb.
16. Yacon Root
Yacon root is very similar to sweet potatoes and is rich in fiber. It is particularly rich in prebiotic fructooligosaccharides (FOS) and inulin.
The inulin in yacon has been shown to improve gut bacteria, reduce constipation, enhance the immune system, improve mineral absorption and regulate blood fats (78, 79, 80).
Yacon also contains phenolic compounds that give it antioxidant properties (81, 82).
Bottom Line: Yacon root is rich in inulin and FOS. It is great at promoting digestive health, improving mineral absorption, enhancing your immune system and regulating blood fats.
17. Jicama Root
Jicama root is low in calories and high in fiber, including the prebiotic fiber inulin.
Jicama root helps improve digestive health, enhance insulin sensitivity and lower blood sugar levels (83, 84).
Additionally, it is high in vitamin C, which stimulates the immune system to fight illnesses (85).
This plant also offers an excellent balance of all the essential amino acids (86).
Bottom Line: Jicama root is low in calories, but rich in inulin. It can improve your gut bacteria, promote better blood sugar control and provide antioxidant protection.
18. Wheat Bran
Wheat bran is the outer layer of the whole wheat grain. It is an excellent source of prebiotics.
It also contains a special type of fiber made of arabinoxylan oligosaccharides (AXOS).
AXOS fiber represents about 64–69 percent of wheat bran's fiber content.
AXOS fiber from wheat bran has been shown to boost healthy Bifidobacteria in the gut (87, 88, 89).
Wheat bran has also been shown to reduce digestive problems such as flatulence, cramping and abdominal pain (89, 90).
Grains rich in AXOS also have antioxidant and anti-cancer effects (88, 91).
Bottom Line: Wheat bran is rich in AXOS, a type of fiber that has been shown to increase healthy gut bacteria and reduce digestive problems.
19. Seaweed
Seaweed (marine algae) is rarely eaten. However, it is a very potent prebiotic food.
Approximately 50–85 percent of seaweed's fiber content comes from water-soluble fiber (92, 93).
The prebiotic effects of seaweed have been studied in animals but not in humans.
Nonetheless, these studies have shown that seaweed may provide many healthy benefits.
They may enhance the growth of friendly gut bacteria, prevent the growth of disease-causing bacteria, boost immune function and reduce the risk of colon cancer (92).
Seaweed is also rich in antioxidants that have been linked to the prevention of heart attacks and strokes (94).
Bottom Line: Seaweed is a great source of prebiotic fiber. It can increase the population of friendly bacteria, block the growth of harmful bacteria and enhance immune function.
Prebiotics Are Very Important
Prebiotic foods are high in special types of fiber that support digestive health.
They promote the increase of friendly bacteria in the gut, help with various digestive problems and even boost your immune system.
Prebiotic foods have also been shown to improve metabolic health and even help prevent certain diseases.
However, some of the fiber content of these foods may be altered during cooking, so try to consume them raw rather than cooked.
Do yourself and your gut bacteria a favor by eating plenty of these prebiotic foods.
This article was reposted from our media associate Authority Nutrition.
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Do you feel embarrassed due to the foul odor coming from your mouth? Or your oral hygiene isn't as good as before, and you are suffering from gingivitis (inflammation of gums)?
Well, these oral problems are skyrocketing, and even young people are suffering from oral issues that result in a lack of confidence.
It's common to change your toothpaste by seeing the TV commercials that claim to free you from bad breath or sensitive teeth, but these products don't always work.
Fighting oral issues isn't that easy, even if you religiously follow what your primary school teacher has taught, to "Brush two times a day!"
Well, there is a much-hyped supplement in the market that claims to help you fight all of these oral issues: The Steel Bite Pro.
Steel Bite Pro is an oral supplement that claims to cure bad breath and other such oral issues like sensitivity and gum problems.
But does the supplement really work, or is it just like the useless toothpaste that you tried before? Let's find out in this review.
Who Should Use Steel Bite Pro?
The best part about Steel Bite Pro is that anyone can use the supplement to get rid of oral issues. The supplement contains natural ingredients such as turmeric, zinc, alfalfa, jujube seeds, and much more, so there are no chemicals at all.
No matter whether you are 20 or 60, you can use this supplement to overcome oral issues and get the confidence back that you are missing due to bad odor and sensitive teeth.
Steel Bite Pro Review: Overview of the Supplement
Steel Bite Pro is an all-natural supplement that contains a mix of natural supplements to rebuild your gums and teeth.
The supplement contains 29 different foods that help you reduce the gum pain and other dental problems you have been facing for years.
More than 55,000 people have used Steel Bite Pro till now, and the results of the supplement are pretty impressive. Furthermore, the supplement is prepared in an FDA-approved facility in the USA.
It is available in the form of pills that you can consume anytime, so using the supplement is incredibly convenient. There are numerous benefits of using the Steel Bite Pro as it solves a plethora of dental problems.
Click here to Get the Best Deal on Steel Bite Pro from the Official Website.
Pros and Cons: Steel Bite Pro
To understand the supplement better, it is essential to know about its pros and cons.
Pros
Convenient to Use
The dietary supplement is convenient to use as it comes in the form of pills. You can take the pill anytime, even when you are in your office or somewhere else. Now there is no need to use multiple kinds of toothpaste and splurge money by visiting a dentist.
All-Natural Ingredients
All the ingredients present inside the supplement are natural, and there are no chemicals that can harm your teeth or gums.
Affordable
When you compare the cost of 1 bottle with the cost of a special toothpaste with the fee that your dentist charges, Steel Bite Pro will seem much more affordable. The supplement is available in multiple packages, so you will find it affordable to use.
No Side Effects at All
There are no side effects to using Steel Bite Pro, so you can rest assured that you won't face any headaches or other issues while curing the oral issues. The reason why Steel Bite Pro has no side effects is due to its natural ingredients.
Designed by Experts
The supplement is designed by experts that have been in the industry for years.
No Additional Medicines Are Required
When you are using Steel Bite Pro, you can avoid using other medicines that you have been taking to cure oral issues.
Attacks on the Pain
There are several ingredients present in Steel Bite Pro that attack tooth and gum pain so that you get some instant relief with the supplement.
Comes With a Money Back Guarantee
The supplement comes with a 60-day money back guarantee, so you can claim a full refund if you find the supplement isn't working for you, or if it isn't doing what the manufacturer has promised.
Cons
You Can Purchase It From the Official Site Only
The supplement is only available for purchase from the Official Website. Sometimes the supplement gets out of stock, so you have to wait for it to get back in stock.
A Single Bottle Costs More
If you buy a single bottle of the supplement, it'll cost you more than other packages with multiple bottles.
Ingredients in Steel Bite Pro
All the ingredients present in Steel Bite Pro are natural and have proven benefits for humans. Here is a list of supplements explained in detail and how they can benefit you if you start using Steel Bite Pro.
Turmeric
As per a study, there are innumerable benefits of using turmeric on your teeth. The natural herb has antimicrobial properties that help remove the plaque effectively from the teeth, exterminate bacteria and help cure sensitivity.
Moreover, turmeric is good for fighting oral inflammation issues. When applied on teeth, the ingredient gives instant relief from pain and is effective in curing mouth ulcers as well.
Berberine
Berberine is a natural herb with proven antioxidant power to help you get rid of microorganisms developing inside the mouth. Furthermore, the ingredient has anti-inflammatory properties and is good for curing oral issues caused due to viruses and bacteria.
Yarrow
It is another natural ingredient that is used in a range of health supplements due to its healing power. The ingredient naturally heals the gums and the damage caused to the teeth by bacteria and microorganisms.
As per a study, it helps reduce the infection, oral pain, and cures other dental issues.
Milk Thistle
Your liver has a significant impact on your oral health, and that's where milk thistle works. The natural ingredient eliminates toxins from the liver and detoxifies your mouth as well.
Here is a study that proves how milk thistle is beneficial in detoxifying the liver.
Alfalfa
The decaying of teeth is the initial phase of damage caused by bacteria thriving inside your mouth. Alfalfa works by reducing tooth sensitivity drastically and repairs the tooth decay caused by the bacteria.
It even stops the bacteria from growing further so you can expect good oral health.
Ginger
A lot of natural supplements for teeth contain ginger because of its benefits on the teeth and the stomach. This ingredient present in the Steel Bite Pro reduces nausea and inflammation.
As per this study, there are umpteen other benefits of ginger as well, such as it maintains the pH inside your mouth.
Jujube Seeds
Jujube seeds are good for boosting the immunity. Also, the ingredient has excellent antioxidant properties and is rich in Vitamin C, which is beneficial for the teeth and overall oral health.
Dandelion
Dandelion is a natural ingredient extracted from herbs. The ingredient is rich in minerals and has immense benefits such as fighting the bacteria and preventing the infections occurring inside your mouth.
Zinc
Zinc is essential for teeth, and that is why many toothpaste brands advertise that their product contains a good amount of zinc. Further, zinc is a natural immunity booster and fights against bacteria to prevent gum disease and cavities.
Moreover, zinc repairs the enamel on your teeth that's damaged due to toothpaste or any other reasons. Here is a study that shows the benefits of zinc for your teeth and mouth.
Chicory Root
Chicory root acts as a catalyst and increases the effectiveness of other ingredients. The reason why you get instant relief from pain after using Steel Bite Pro is due to the presence of chicory root in the pills.
Celery Seeds
Bacteria result in bad odor and can create cavities in the teeth. Furthermore, some bacteria result in tooth decay and harm the gums. The celery seeds fight these bacteria and prevent further growth.
Yellow Dock
To stay healthy, the teeth need to absorb the minerals present in the saliva. When your teeth are damaged for any reason, they stop absorbing the minerals, and the damage continues further.
Yellow dock helps the teeth to absorb the minerals while reducing the inflammation. Various studies have proven the efficacy of yellow dock for teeth and gums, and it is a natural and effective ingredient to keep the teeth healthy.
Raspberry, Chanca Piedra, and Artichoke
These three natural ingredients have similar properties and contribute a lot to the effectiveness of Steel Bite Pro. The ingredients have good amounts of vitamins and minerals, including Vitamin K, Vitamin C, magnesium, phosphorus, and folate.
The purifying agents will remove bacteria and other impurities from the mouth so that the other ingredients work well by repairing the teeth and gums.
Feverfew
The worst thing about oral issues is the pain that you have to go through. Steel Bite Pro claims to help with the pain as it contains feverfew, which is a natural pain reliever. The ingredient suppresses oral and dental pain so you will feel better instantly.
As per a study, there are some other benefits of feverfew, because it is a medicinal plant that suppresses other pains as well. Also, there are no side effects of feverfew at all.
Burdock Root
The root of the burdock plant comes loaded with antioxidants that improve the gum health and the overall health of your mouth.
The best thing about Steel Bite Pro is that the ingredients are present in exact quantities, so you can rest assured that there will be no side effects. Every ingredient is tested in the labs for its efficiency, and that's what makes the Steel Bite Pro a considerable option if you want to improve your oral and dental health.
Click here to See the full list of ingredients in Steel Bite Pro on the official website.
How Does Steel Bite Pro Work?
It is crucial to understand how the supplement works so that you can decide whether to invest in it or not. Below is a step by step process that will help you understand Steel Bite Pro on the go.
Step 1:
When you start consuming the supplement, the pills break down in your mouth. The ingredients then mix with saliva to perform their particular actions.
Step 2:
The ingredients fight the bacteria and heal issues such as wounds while reducing the inflammation caused in the mouth.
Step 3:
The supplement cements the root of the teeth so that there are no further oral and dental issues. Also, it heals the gums and repairs the enamel to provide you relief from sensitivity.
The minerals present in these ingredients strengthen the crown area of the teeth while repairing the cracks so that the damage can be stopped.
Step 4:
The supplement also has some impact on your overall health as the ingredients detoxify the liver by flushing away the toxins.
Step 5:
Consuming the supplement regularly will help you maintain the shield on the teeth that fights against bacteria and microorganisms. Also, it improves the condition of the teeth and curtails bad breath.
The working of Steel Bite Pro is really simple, as there are no complex ingredients present in the supplement. It is easy to use, and all you have to do is consume the pill regularly to keep your oral and dental health up to the mark.
Benefits of Steel Bite Pro
There are many benefits of using Steel Bite Pro since it is an all-natural supplement that has no side effects at all. Here are some benefits you need to consider before buying it.
Prevents Bleeding and Improves Gum Health
The reason why your teeth bleed is due to the loose gums. The space between the tooth and the gum results in bleeding, and that's where Steel Bite Pro helps. The supplement tightens the gums so that there is no bleeding at all.
Whitens the Teeth Naturally
The ingredients present in the supplement, such as zinc and milk thistle, whiten the teeth naturally. There is no need to invest in expensive teeth whitening toothpaste if you are using Steel Bite Pro.
Reduces Bad Breath
The supplement contains ingredients that improve the overall health of the teeth, and it automatically reduces bad breath.
Helps Cure Tooth Pain
Steel Bite Pro has feverfew, which is a natural pain reliever ingredient. The ingredient cures tooth and gum pain and can have instant results after you consume Steel Bite Pro.
Click here to Learn more about the Benefits of Steel Bite Pro on the official website.
Side Effects of Using Steel Bite Pro
You may find it surprising, but Steel Bite Pro has no side effects at all as the supplement contains natural ingredients and has exact quantities so that there are no ill effects on your health. If you keep using the supplement as prescribed, then it can have some excellent results.
Who Should Refrain from Steel Bite Pro?
Steel Bite Pro is an all-natural dietary supplement to improve your dental and oral health.
Anyone can use the supplement, including pregnant women and breastfeeding mothers. There are no harms of using the supplement.
However, it would be great to consult a doctor before using the supplement to find out if you are allergic to any of the ingredients.
Dosage and Tips to Start
To get the most from Steel Bite Pro, you should consume two pills with water every day. Take both capsules together anytime that's convenient for you.
To get the best results, follow a brushing regime, and massage your teeth regularly with some good-quality oil to increase the effectiveness of the pills.
Where to Buy Steel Bite Pro, and Guarantees?
You can only buy Steel Bite Pro from the Official Site, as the supplement is not available anywhere else for purchase. You can choose from three available options:
●1 bottle (60 pills) $69
●Three bottles (180 pills) $117
●Six bottles (360 pills) $294 (Best Deal)
You get a 60-day money back guarantee with all the packages, no matter if you go for one bottle or six bottles. You are eligible to claim the full refund within 60 days of the date of purchase.
Steel Bite Pro Reviews: Closing Thoughts
After this definitive review, it will be easier for you to find out whether you should use Steel Bite Pro or not. The supplement contains a mix of 29 natural ingredients that have proven benefits and are tested in labs.
It is essential to get rid of oral and dental issues before things get out of control and you have no option left despite visiting a dentist.
Getting a good quality supplement is essential, so Steel Bite Pro is a viable option if you need a supplement with no side effects.
Anyone can use this supplement irrespective of age, sex, and medical conditions. Lastly, buy the supplement only from the official site so that you can easily claim the refund if required.
Click here to Get the best deal on Steel Bite Pro from the official website.
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