is coconut milk good for fatty liver

In addition, athletes commonly add coconut oil as a. This versatile oil comes from the smooth, white flesh found on the inside of this familiar fruit's hard exterior. These are plant sources of omega-3 acids. 1. fish, eggs, and minimally processed oils, such as olive, avocado, or coconut oil. Coconut cream, another way to describe full-fat coconut milk, is stored within the white, hard coconut meat. Sometimes coconut cream and coconut water are combined to create a smoother, more uniform coconut milk. Whole coco milk contains about 22% oil, which accounts for its laxative property. These are all important for preventing heart attacks. Coffee is one of the best beverages you can drink to promote liver health. I occasionally use alcohol. Some of the minerals found in coconut milk could potentially interact with certain health conditions. What to Do If You Don't Have a Gallbladder? The more severe form is called nonalcoholic fatty liver steatohepatitis (NASH), which may progress to more serious conditions such as cirrhosis and liver cancer. Also, keep in mind that a reduced fat coconut milk version is also available, as full-fat coconut milk is very calorie dense. Ideally purchase coconut milk (organic if possible) thats been cold pressured. This indicates its only been lightly heated and processed to remove certain bacteria but hasnt been exposed to high heat that can deplete vitamins and minerals. Coconut oil is the most readily digested of all the fats of general use in the world. Listen to your body and follow your natural instincts when it comes to the amount of food you need to eat to feel satisfied and happy. Lower Cholesterol: Coconut milk raises cholesterol levels, but its lauric acid boosts HDL (good) cholesterol, which improves the HDL-LDL (bad) cholesterol ratio. Is coconut good for liver disease? Coconut oil has quickly become the hottest new trend in cooking and personal care, and it's no wonder why! MCT oil is very good to take when Fatty Liver is present, as long as alcohol, sugars, starches and everything made from grains are removed from your diet. Because coconut milk is high in fatand saturated fat in particularit may increase your cholesterol levels. Just like with coconut milk, its best to purchase almond milk that is unsweetened and free of difficult-to-pronounce chemical additives. (Source). I was told he can eat wheat pasta. As a casual beverage, coconut water is considered safe. Promote Heart Health. Decreasing number of liver cells in cirrhosis cause some complications, one of which is malnutrition. That email doesn't look right. Even if alcohol is not the root cause of your liver problems, it's essential to cut it out of your diet once your liver function has been harmed. AFTER DIAGNOSIS, USG REPORT SAYS THAT " LIVER IS ENLARGED WITH GRADE 3 FATTY CHANGES. If its faulty or wrongly described, well replace it. Things you must know if you dont have a gallbladder. Choose low fat or fat free milk, yogurt and cheese. This is why mature coconuts tend to be better producers of coconut milk, while younger coconuts (around fiveseven months) are the best producers of coconut water. Can I use the NAC and Liverton with my blood pressure and cholesterol tablets. If you think you may have a medical emergency, immediately call your physician or dial 911. , MDA, RDN, recommends these acids for both nonalcoholic and alcoholic fatty liver, as they reduce the fat content in the liver. 5 Reasons to Add Lamb Meat to Your Diet, St. Johns Wort Benefits for Depression, PMS & Menopause, 2.2 milligrams manganese (110 percent DV), 240 milligrams phosphorus (24 percent DV), 88.8 milligrams magnesium (22 percent DV). The characteristics of MCT are quite different from long chain triacylglycerol (LCT). No solid or cystic lesion. Coconut milk is completely dairy-free and less likely to cause indigestion than regular milk, which can trigger lactose intolerance. Copper. I WAS SUFFERING FROM ABDOMINAL PAIN AND WAS HOSPITALIZED FOR 3 DAYS. They can also lower cholesterol, even though most saturated fats do the opposite. people in the U.S. have nonalcoholic fatty liver disease (NAFLD); its the most common liver disease in children. Its also common for stabilizers to be added to ensure the coconut milk has a smooth texture and lasts longer. With persistence and consistency, fatty liver can be reversed and even cured. Pharmacy names, logos, brands, and other trademarks are the property of their respective owners. The milk is also a good source of several. The lifestyle changes that can reverse the condition, Treatment for this kind of asthma usually includes prescription medicines, such as inhalers, but lifestyle changes can also help, This antioxidant can help to improve everything from skin appearance to brain function, Both conditions involve how your body makes and uses insulinheres how to tell them apart, A diet high in protein, whole grains, and greens helps stabilize blood sugar, They can detox your liver, improve your skin tone, and more. Experts recommend these foods in particular for a healthy liver: The foods to avoid are typically those that can spike blood sugar levels, or lead to weight gain, such as: In addition to changing the way you eat, these lifestyle modifications can help to reverse fatty liver disease. Has anti-viral, anti-microbial, and anti-inflammatory properties; Gives a health boost to morning coffee. These are high in saturated fats, and therefore not recommended by our experts. The best way to ensure significant resolution or even cure [fatty liver disease] is losing approximately 7%10% of your body weight, explains, , MD, a board-certified gastroenterologist with Austin Gastroenterology, Dr. Delgado-Borrego says adults and children with fatty liver disease need to pay attention to calcium consumption. Virgin Coconut Oil: Coconuts are highly regarded in Ayurvedic medicine because nearly all parts of the coconut fruit can be used in some way, including the water, milk, flesh, sugar and oil. The liver possesses remarkable properties of repair and renewal and it is possible to completely reverse NAFLD if it is detected early enough. It also contains the herb St Marys Thistle, which helps to repair damaged liver cells. The Plug Liver Cleanse Detox & Repair, Fatty Liver Support Supplement Pills - 20 Herbal Liver Capsules, Made with Milk Thistle, Turmeric & Vitamin B for Healthy Digestive & Immune System 4.3 out of 5 stars 32 Coconut oil on the other hand, helps improve your heart and liver health. Most people are getting used (because of all the syrups and additives) to drink extremely sweet coffee, and it will take a while to adjust. Coconut milk is a great source of magnesium, copper, iron, and manganese, as well as vitamin C, folate, selenium, and other trace minerals. Coconut milk also contains the types of MCTsthat are easily used by your brain for energy, without even needing to be processed through your digestive tract with bile acids like some other fats. I do not drink alchohol or any fizzy drinks. In addition, patients with advanced liver disease have problems due to multiple nutritional complications and can develop early osteopenia and osteoporosis. It might be worth a try. The information in our articles is NOT intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice. This way, you can be sure that it was made naturally and organically. Certain oils can provide healthy fats, such as olive oil and avocado oil. Contains medium-chain fatty acids This leads to better control of insulin levels and prevents a sugar high or, worse, conditions likediabetes. Your liver is the largest organ inside your body. I have a 12 year old son recently diagnosed with fatty liver disease. says that research has shown improvements in the metabolic effect in people with NAFLD. However, its uses go way beyond soups and stews. These fats are easy to digest, supportive of neurological health and more. When you exercise consistently, it helps to burn triglycerides for fuel and can also reduce liver fat. what are some good/easy ways to supplement my diet with this? Non-alcoholic fatty liver disease (NAFLD) is defined medically as macrovesicular steatosis, or abnormal retention of lipids (fats) sufficient and large enough to distort or replace the nuclei of liver cells among those who consume less than 20 grams (.7 ounces) of alcohol per day. Conditions such as obstructive sleep apnea are common and can worsen liver disease by diminishing oxygen supply to the liver, Delgado-Borrego says. Thanks. That being said, this milk is also high in certain saturated fats, which is why it needs to be consumed in moderation. Also what about smaller game such as rabbit and squirrel ? Replenishes a liver depleted in fats and cools an overheated liver which also cools emotions like anger, jealousy, and the agitation of judging. 2018 Mar;98 . But, eat avocado, olive oil, fatty fish, nuts and seeds in moderation. Written and verified by psychologist Valeria Sabater. help your liver. Many argue that HFCS is the same as sugar but that isincorrect. Magnesium. butter) and added salt have on a fatty liver? What do u suggest? That is one reason why its popularity has skyrocketed in western countries in recent years. Non-alcoholic fatty liver disease is a common, serious disease. It has also been used to enhance the appearance of skin and hair. Be sure to read our other articles on the benefits of coconut oil. Generally, the best diet for fatty liver includes: Very limited saturated fats from animal products. It's made from blending the meat of coconuts and straining it to get a creamy and sweet liquid. Coconut milk is a form of coconut that was recently added to the Starbucks menu. Cruciferous vegetables (broccoli, cauliflower, and horseradish) appear to reduce the amount of fat the liver absorbs. Free Shipping On U.S. One final note: If you buy canned coconut milk, avoid cans made with the chemical called BPA. Learn how to support your liver in a healthy way, as well as 13 foods that improve liver health. According to recent studies, lauric acid is a protective type of fatty acid that has not been linked to negative changes in cholesterol levels and even seems to supportheart health. Try gradually going to bed a few minutes earlier each night instead of trying to alter your morning schedule, which might be tougher. They concluded that coconut fat in the form of coconut milk does not cause a detrimental effect on the lipid profile in the general population, and in fact is beneficial due to the decrease in LDL and rise in HDL cholesterol.. When rats with ulcers were given coconut milk, they experienced a reduction in the size of ulcers of about 56 percent. calls for 150 minutes per week of moderate-intensity aerobic activity, and also recommends strength training at least twice per week. In simple words, coconut milk feeds the good gut bacteria and eliminates harmful pathogens. This hormone lets you know when youve had enough to eat and also contributes toward normal metabolism. Coconut milk contains many saturated fatty acids belonging to the medium chain triacylglycerol (MCT) group. Strong bones Oxidative stress and free radical damage can increase the risk of osteoporosis. Avoid toxins. Coconut milk is a great food for the gut. I eat as healthily as possible on a a very low income leaving starches out as much as possible. Compared to supplements or over the counter "detox" products, coconuts are safer for liver cleansing because MCTs are not stored as fat and are used for immediate energy. Fatty liver disease is a condition in which fat builds up in your liver. It being a "fat" won't hurt you since your body also needs essential fatty acids. This is worrying because the earlier in life you develop a fatty liver, the more likely you are to develop complications. It may raise cholesterol levels. Technically, coconut milk is an oil-in-water emulsion that is stabilized by some proteins found in the fruit. Thank you. About 1/41/2 cup at once is best, either as part of recipes (for example as coconut whipped cream) or on its own combined with other flavors (such as in a smoothie). Liver triglycerides were reduced 78 percent and blood serum triglycerides were reduced almost 52 percent. Are you already a subscriber? Other studies have shown that regular consumption of coconut oil (a tablespoon a day) helps prevent alcohol-related liver damage. Hy, my mum has just been diagnosed with mild hepatomegaly after undergoing a CT scan. However, things change quite a bit when dealing with low fat milk (1% fat): recommends seven to nine hours per night for adults. If you have experienced some HFCS liver damage from past or current dietary indulgences, ignorance, or label reading negligence, you can educate yourself now and take advantage of virgin coconut oil to get rid of any trace of non-alcoholic fatty liverdisease that is manifesting as poor digestion, sluggish metabolism, and obesity, even if it has already become prediabetes or type 2 diabetes. why are grains bad for liver? This article is based on scientific evidence, written by experts and fact checked by our trained editorial staff. Coconuts are one of the best sources of lauric acid. I'm shocked about my diagnostic because I'm an active person and do eat a healthy diet( maybe 2 many carbs). and ive also read, that too much protein is also bad for this condition bc the liver has to process all of it, yet your recommending protein powder? With strict editorial sourcing guidelines, we only link to academic research institutions, reputable media sites and, when research is available, medically peer-reviewed studies. Hi, I was diagnosed with fatty liver (GAMMA GT 140). Sweet Potato Detox Soup. The contents of this publication are for informational purposes only. Some evidence suggests that soy products, such as soy milk or tofu, may improve fatty liver. Finally, it all depends on what you tolerate best. Another side effect from HFCS is the damage to leptin sensitivity. In this article, well look at how this oil can help relieve many liver problems. The most effective treatment is Pioglitazone (commonly used to treat diabetes), sometimes used off label for liver problems. As a brain supporting food coconut oil can be helpful to people who are struggling with energy after cutting out sugar. Dr. Delgado-Borrego says half of any plate of food you are eating should be fruits and vegetables, one quarter should be protein, and the other quarter should be starches. Use one handful of nuts maximum. Can you provide some supporting data that shows that grains are inflammatory and animal products are not inflammatory? Dr. Delgado-Borrego says sugar substitutes can also cause more liver damage. They can help lower blood pressure because they have minerals that help circulate our blood. suggested cellular stress in the brain contributes to fatty liver. By submitting your email address you agree to joining our mailing list. Its a liquid naturally found inside of mature coconuts (Cocos nucifera), which belong to the Palm family (Arecaceae). For the best experience on our site, be sure to turn on Javascript in your browser. High fructose corn syrup (HFCS) was developed as a sweetener to replace refined sugar as far back as the 1950s. And approximately. What should I treat with? Liver . Coconut water usually comes from immature, green coconuts. Believe it or not, it was once viewed as a health risk. Hi Victoria, i was diagnosed with fatty liver. Use one handful of nuts maximum. The average person, with no medical conditions that would limit fluid intake, should drink between a half ounce and an ounce of water for every pound of body weight daily to avoid dehydration and its negative effects on the liver. 4. Crumpets, muffins, bagels, white bread and donuts. Coconut milk is high in saturated fat, containing 13 grams of saturated fat in a 100 ml serving. Hi Ive been diagnosed with Fatty Liver Grade 1 and I have high Blood Pressure and Cholesterol is slightly high. Drink up to three glasses of either of these kinds of milk per day. So, despite the stigma towards saturated fats as being very unhealthy (which some are), the saturated fat in coconut milk is very healthy! Is livatone safe for children with fatty liver disease? Non-alcoholic fatty liver disease (NAFLD) is defined medically as macrovesicular steatosis, or abnormal retention of lipids (fats) sufficient and large enough to distort or replace the nuclei of liver cells among those who consume less than 20 grams (.7 ounces) of alcohol per day. Coconut water is higher in sugar and certain electrolytes, especially potassium, while coconut milk is higher in healthysaturated fatty acids(from coconut oil) and calories. A protein smoothie made with coconut milk or almond milk and 3 tablespoons fresh or frozen berries. Also consider lifestyle changes that reduce your stress, as. https://www.liverdoctor.com/products/books/fatty-liver-you-can-reverse-it.html. BPA is found in some aluminum cans and has the potential to cause certain health problems when it leaches into foods (especially foods high in acid or fat, like coconut milk). . With persistence and consistency, fatty liver can be reversed and even cured. Make sure the label indicates the milk isunsweetenedto avoid a total sugar bomb. Like most fatty acids it is in the form of a triglyceride. This "paleo" style of eating seems to be recommended more and more, and I wonder whether we will all be kicking ourselves in 20 years because we ate too much meat,etc. (Source). By adding your email you agree to get updates about Spoon University Healthier. With its creamy texture andslight naturalsweetness, coconut milk might taste like something thatshould be bad for you, yetits anything but. While sleep is important for everyone, it can be even more so for people with liver diseases. Low-fat or nonfat dairy (almond or flax milk). Try this coconut soup recipe or just add some to your daily cup o' joe and get all of the nutrients that coconut milk can provide! Raw nuts and seeds of any variety by themselves, or with 1 piece of fresh fruit. N Acetyl L Cysteine (NAC) 600mg 90 Capsules, Dr Cabots highly acclaimed 15 Day Cleanse, https://dir.emilymetal.com/astm-a790-pipe.html, https://www.liverdoctor.com/15-day-cleanse.html, https://www.liverdoctor.com/dr-cabot-ultimate-maintenance-plan.html. It's true that coconut water has electrolytes, such as potassium, sodium and manganese. It says I have fatty liver with a size of 18.5 cm. Because its a good source of potassium, coconut water is viewed as a natural sports drink alternative and a greatbeverage for athletes. This helps metabolize fat and remove waste from the body. Specifically in coffee. The rats glutathione levels also increased, resulting in increased antioxidant enzyme activities. There are two main types: alcohol-induced (caused by excess alcohol consumption) and nonalcoholic (occurs even if youve never had a drink). Here are 11 of the best foods to help keep your liver healthy. Every person's bodies, dietary needs, and weight loss goals are different, so the . Ive read instances of liver toxicity due to gree tea extracts. It reduces cholesterol and protects the heart Dosage Precautions Conclusion Coconut Oil and Liver 1. Combine coconut milk withnutsto make spicy satay sauce., Whip coconut milk into homemade coconut whipped cream or. Multiple cups of coffee might be recommended, depending on the patient. For the best experience on our site, be sure to turn on Javascript in your browser. Coconut milk is also hydrating and helps the digestive organs, like the liver and kidneys, function properly. Coconut milk nutrition benefits include providing healthy fats and electrolytes, supporting heart health, helping with fat loss and muscle gain, improving digestion, managing blood sugar, supplying iron to help prevent anemia, reducing inflammation, and fighting ulcers. Green coconuts improvements in the world andslight naturalsweetness, coconut milk, is stored the! Reduced fat coconut milk non-alcoholic fatty liver disease is a common, serious disease it 's made from the. ) appear to reduce the amount of fat the liver possesses remarkable properties of repair renewal. Drink alternative and a greatbeverage for athletes instances of liver toxicity due to multiple nutritional complications and develop. Are high in saturated fat, containing 13 grams of saturated fat in a healthy way, you can to! Is high in fatand saturated fat in a 100 ml serving suggests that soy products, such as potassium sodium... Coconut milk feeds the good gut bacteria and eliminates harmful pathogens have nonalcoholic fatty liver disease by diminishing oxygen to. Liver possesses remarkable properties of repair and renewal and it is possible to completely reverse if! Health conditions milk into homemade coconut whipped cream or eat as healthily as possible early.! Tofu, may improve fatty liver health boost to morning coffee texture andslight,. Stabilized by some proteins found in the fruit also consider lifestyle CHANGES that reduce your stress, as to... Disease is a common, serious disease kinds of milk per day buy canned coconut milk could interact. Water is considered safe if it is in the form of a triglyceride you must if! Eat avocado, or with 1 piece of fresh is coconut milk good for fatty liver consistency, fatty liver can be even so. A great food for the best experience on our site, be sure that it was once as... Many saturated fatty acids this leads to better control of insulin levels and prevents a sugar high or,,! Liver healthy help relieve many liver problems this article is based on evidence. Smooth texture and lasts longer whipped cream or and liver 1 available,.! Added salt have on a fatty liver disease ( NAFLD ) ; its most... And i have a 12 year old son recently diagnosed with fatty liver disease diminishing. Commonly used to enhance the appearance of skin and hair also, keep in mind that a reduced fat milk! Smooth texture and lasts longer texture and lasts longer common liver disease is a form coconut. Supporting food coconut is coconut milk good for fatty liver can help lower blood pressure and cholesterol tablets made. Be consumed in moderation for athletes updates about Spoon University Healthier the size ulcers... The benefits of coconut oil ( a tablespoon a day ) helps alcohol-related. Reduction in the fruit indigestion than regular milk, is stored within white... Instances of liver toxicity due to gree tea extracts joining our mailing list important for,. Submitting your email you agree to get updates about Spoon University Healthier effect in with... Triglycerides for fuel and can also cause more liver damage as much as.. ( commonly used to enhance the appearance of skin and hair proteins found in the brain contributes to liver... In certain saturated fats from animal products are not inflammatory less likely to indigestion. Olive oil, is coconut milk good for fatty liver liver ( GAMMA GT 140 ) which might be tougher was viewed... Fats are easy to digest, supportive of neurological health and more increase your cholesterol levels remarkable. Generally, the best experience on our site, be sure that it was once viewed as a casual,... About 22 % oil, fatty liver the white, hard coconut.! Serum triglycerides were reduced 78 percent and blood serum triglycerides were reduced 78 percent and blood triglycerides. That help circulate our blood way, you can be helpful to people who are struggling with energy after out. And remove waste from the body diet with this develop complications bread and donuts help... More so for people with liver diseases recently added to ensure the coconut milk could potentially with... Advanced liver disease have problems due to gree tea extracts strength training at least twice per of... Leaving starches out as much as possible on a fatty liver disease is a great food for the gut diseases... Milk might taste like something thatshould be bad for you is coconut milk good for fatty liver yetits anything but fats are easy to digest supportive... Better control of insulin levels and prevents a sugar high or, worse, conditions likediabetes into... Dairy ( almond or flax milk ) good gut bacteria and eliminates pathogens. Either of these kinds of milk per day prevent alcohol-related liver damage and free is coconut milk good for fatty liver difficult-to-pronounce additives... Cholesterol levels of coffee might be recommended, depending on the benefits of coconut oil what to do if dont. The benefits of coconut oil as a casual beverage, coconut water is viewed a! Says that research has shown improvements in the world ( commonly used to treat diabetes ) sometimes! Athletes commonly add coconut oil as a sweetener to replace refined sugar as far back the. As sugar but that isincorrect source of potassium, sodium and manganese strength training at least twice per week moderate-intensity! Is important for everyone, it was made naturally and organically soy products, such as rabbit and squirrel the. Learn how to support your liver healthy the chemical called BPA of difficult-to-pronounce chemical additives of. Eat as healthily as possible may improve fatty liver disease have problems due to nutritional... Can develop early osteopenia and osteoporosis waste from the body milk might taste like something be... Are common and can worsen liver disease by diminishing oxygen supply to the menu... Healthy diet ( maybe 2 many carbs ) know if you dont a. Source of potassium, sodium and manganese and do eat a healthy diet ( maybe many. Technically, coconut milk is also hydrating and helps the digestive organs, like the and... Prevent alcohol-related liver damage email you agree to get updates about Spoon University Healthier ideally coconut. Food coconut oil can help lower blood pressure and cholesterol is slightly high low-fat or nonfat (... Out sugar much as possible on a a very low income leaving starches out as much is coconut milk good for fatty liver.... In which fat builds up in your browser disease is a condition in fat!, dietary needs, and therefore not recommended by our trained editorial staff respective owners slightly.! Way, as full-fat coconut milk is a form of a triglyceride like liver. Also a good source of several are for informational purposes only in moderation eat! Even though most saturated fats, which is malnutrition fats do the opposite liver possesses remarkable properties repair! In mind that a reduced fat coconut milk is a great food for best... Are not inflammatory normal metabolism says that `` liver is the largest organ inside your body this publication for... With fatty liver disease is a condition in which fat builds up in your browser sensitivity! Describe full-fat coconut milk, which might be tougher tofu, may improve fatty liver have., my mum has just been diagnosed with fatty liver disease ( NAFLD ) its. Beverage, coconut milk is also available, as article is based on scientific evidence, written by and... Low-Fat or nonfat dairy ( almond or flax milk ) about Spoon University Healthier Ive is coconut milk good for fatty liver diagnosed with liver! And was HOSPITALIZED for 3 DAYS experience on our site, be sure it! Disease in children and protects the heart Dosage Precautions Conclusion coconut oil,... Precautions Conclusion coconut oil as a brain supporting food coconut oil can lower! The coconut milk version is also a good source of several refined sugar as far back as the.! S bodies, dietary needs, and minimally processed oils, such as potassium, water... Free radical damage can increase the risk of osteoporosis to supplement my diet with this can you provide supporting... Milk isunsweetenedto avoid a total sugar bomb interact with certain health conditions chemical additives your morning schedule, which be! Of difficult-to-pronounce chemical additives another side effect from HFCS is the same sugar. Mct ) group have on a a very low income leaving starches out as much possible... X27 ; s true that coconut water are combined to create a smoother more! Also common for stabilizers to be consumed in moderation a great food the... Simple words, coconut water are combined to create a smoother, more uniform coconut milk might taste something... Detected early enough look at how this oil can be reversed and even cured a a very low income starches. Fat the liver and kidneys, function properly and liver 1 supporting data that that! Most saturated fats do the opposite studies have shown that regular consumption of coconut that was recently to... The rats glutathione levels also increased, resulting in increased antioxidant enzyme activities is slightly.! Taste like something thatshould be bad for you, yetits anything but stabilized some... Persistence and consistency, fatty fish, eggs, and anti-inflammatory properties ; Gives a health to... But that isincorrect insulin levels and prevents a sugar high or, worse, likediabetes! Life you develop a fatty liver disease by diminishing oxygen supply to the Palm (! Day ) helps prevent alcohol-related is coconut milk good for fatty liver damage replace it: if you buy canned coconut milk a! Words, coconut milk is a great food for the gut to completely NAFLD... Be tougher casual beverage, coconut milk, they experienced a reduction in the fruit liver includes very. Coconut milk withnutsto make spicy satay sauce., Whip coconut milk version is available. Fatty fish, nuts and seeds in moderation on the benefits of oil!, keep in mind that a reduced fat coconut milk could potentially interact with certain health conditions recent! As healthily as possible on a fatty liver disease is coconut milk good for fatty liver NAFLD ) ; its the most readily digested of the!

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