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THE OFTEN FORGOTTEN ESSENTIAL
MINERALS
The term ‘ minerals ‘ refers to
elements in their simple inorganic form. In nutrition they are
commonly referred to as mineral elements or inorganic nutrients.
Food medicines are the most powerful way of building
health on a firm foundation, and the firm foundation is
based upon the totality of the basic elements beneath our
feet, the dust of the earth. These basic elements are the 90
minerals and trace elements that make up the earth's crust.
Once these are correctly put into place in an individual,
the victory over disease and limitations to health and
vitality has begun.
Minerals are
vital to health. Like vitamins and amino acids, minerals are
essential for regulating and building the trillions of
living cells which make up the body. Body cells
receive the essential food elements through the blood
stream. They must, therefore, be properly nourished with an
adequate supply of all the essential minerals for the
efficient functioning of the body. Minerals help maintain
the volume of water necessary to life processes in the body.
They help draw chemical substances into and out of the cells
and they keep the blood and tissue fluid from becoming
either too acidic or too alkaline.
The importance of
minerals, like vitamins, is illustrated by the fact that
there are over 50,000 enzymes in the body which direct
growth and energy and each enzyme has minerals and vitamins
associated with it. Each of the essential food minerals does
a specific job in the body and some of them do extra work,
in teams, to keep body cells healthy. The mineral elements
which are needed by the body in substantial amounts are
calcium, phosphorous, iron, sulphur, magnesium, sodium,
potassium and chlorine. In addition the body needs minute
(trace) amounts of iodine, copper, cobalt, manganese, zinc,
selenium, silicon, fluorine and some others.
CALCIUM
The human body needs calcium more than any other mineral. A
man weighing 70 kg. contains one kg. of calcium. About 99
per cent of the quantity in the body is used for building
strong bones and teeth and the remaining one per cent is
used by the blood, muscles and nerves. Calcium performs many
important functions. Without this mineral , the contractions
of the heart would be faulty, the muscles would not contract
properly to make the limbs move and blood would not clot.
Calcium stimulates enzymes in the digestive process and
coordinates the functions of all other minerals in the body.
Deficiency may cause porous and fragile
bones, tooth decay, heart palpitations, muscle cramps,
insomnia and irritability. A large increase in the dietary
supply of calcium is needed in tetany and when the bones are
decalcified due to poor calcium absorption, as in rickets,
oesteomalacia and the mal-absorption syndrome. Liberal
quantity of calcium is also necessary when excessive calcium
has been lost from the body as in hyperparathyroidism or
chronic renal disease.
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Sources &
Daily
Requirements of
Calcium
Calcium is found in milk
and milk products, whole wheat, leafy vegetables
such as lettuce, spinach, and cabbage , carrots,
watercress, oranges, lemons, almonds, figs and
walnuts.
A daily intake of about
0.4 to 0.6 grams of calcium is considered desirable
for an adult. The requirement is larger for growing
children and pregnant and lactating women.
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CHLORINE
In the human body, chlorine is liberated by the interaction
of common salt, taken along with food, and hydrochloric acid
liberated in the stomach during the process of digestion. It
is essential for the proper distribution of carbon dioxide
and the maintenance of osmotic pressure in the tissues. This
food element is necessary for the manufacture of glandular
hormone secretions. It prevents the building of excessive
fat and auto-intoxication. Chlorine regulates the blood’s
alkaline -acid balance and works with Potassium in a
compound form. It aids in the cleaning out of body waste by
helping the liver to function.
Deficiency of this mineral can cause loss of
hair and teeth.
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Sources & Daily
Requirements of Chlorine
Chlorine is found in
cheese and other milk products, green leafy
vegetables, tomatoes, all berries, rice, radishes,
lentils, coconuts and egg yolk.
No dietary
allowance has been established, but an average
intake of daily salt will ensure adequate quantity
of chlorine.
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COBALT
Cobalt is a component of vitamin B12, a nutritional factor
necessary for the formation of red blood cells. Recent
research in vitamin B12 has shown that its pink colour is
attributed to the presence of cobalt in it. The presence of
this mineral in foods helps the synthesis of haemoglobin and
the absorption of food iron.
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Sources & Daily
Requirements of Cobalt
The best dietary sources
of cobalt are meat, kidney and liver. All green
leafy vegetables contain some amount of this
mineral.
No daily allowance has
been set. Only a very small amount up to 8 mcg. is
considered necessary.
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COPPER
There are approximately 75 to 150 mg. of copper in the adult
human body. Newborn infants have higher concentrations than
adults. Liver, brain, kidney, heart, and hair contain
relatively high concentration. Average serum copper levels
are higher in adult females than in males. Serum copper
levels also increase significantly in women both during
pregnancy and when taking oral contraceptives. This mineral
helps in the conversion of iron into haemoglobin. It
stimulates the growth of red blood cells. It is also an
integral part of certain digestive enzymes. It makes the
amino acid tyrosine usable, enabling it to work as the
pigmenting factor for hair and skin. It is also essential
for the utilisation of vitamin C.
A copper deficiency may result in bodily
weakness, digestive disturbances and impaired respiration.
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Sources & Daily
Requirements of Copper
Copper is found in most
foods containing iron, especially in almonds, dried
beans, peas, lentils, whole wheat, prunes and egg
yolk.
The recommended dietary
allowance has not been established but 2 mg. is
considered adequate for adults.
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FLUORINE
Fluorine is the element that prevents diseases from decaying
the body. It is a germicide, and acts as an antidote to
poison, sickness and disease. There is a strong affinity
between calcium and fluorine. These two elements , when
combined, work particularly in the outer parts of bones.
They are found in the enamel of the teeth and the shiny,
highly polished bone surface.
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Sources & Daily
Requirements of Fluorine
Fluorine is found in
goat’s milk, cauliflower, watercress, garlic, beets,
cabbage, spinach and pistachio nuts. .
No official dietary
allowance has been established for this mineral.
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IODINE
The chief store-house of iodine in the body is the thyroid
gland. The essential thyroxin, which is secreted by this
gland, is made by the circulating iodine. Thyroxin is a
wonder chemical which controls the basic metabolism and
oxygen consumption of tissues. It increases the heart rate
as well as urinary calcium excretion. Iodine regulates the
rate of energy production and body weight and promotes
proper growth. It improves mental alacrity and promotes
healthy hair, nails, skin and teeth.
Deficiency can cause goitre and enlargement
of the thyroid glands. Small doses of iodine are of great
value in the prevention of goitre in areas where it is
endemic and are of value in treatments, at least in the
early stages. Larger doses have a temporary value in the
preparation of patients with hyperthyroidism for surgical
operation.
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Sources & Daily
Requirements of Iodine
The best dietary sources
of iodine are kelp and other seaweeds. Other good
sources are turnip greens, garlic, watercress,
pineapples, pears, artichokes, citrus fruits, egg
yolk and sea foods and fish liver oils.
The recommended dietary
allowances are 130 mcg. per day for adult males and
100 mcg. per day for adult females. An increase to
125 mcg. per day during pregnancy and to 150 mcg.
per day during lactation has been recommended.
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IRON
Iron is an important mineral which enters into the vital
activity of the blood and glands. Iron exists chiefly as
haemoglobin in the blood. It distributes the oxygen inhaled
into the lungs to all the cells. It is the master mineral
which creates warms, vitality and stamina. It is required
for the healthy complexion and for building up resistance in
the body.
Iron deficiency is generally caused by severe
blood loss, malnutrition , infections and by excessive use
of drugs and chemicals. Deficiency of dietary iron may cause
nutritional-anaemia, lowered resistance to disease, a
general run down condition, pale complexion, shortness of
breath on manual exertion and loss of interest in sex. Iron
is the classic remedy for anaemia. However, there are
several forms of anaemia, and iron deficiency anaemia is
only one. If one is taking iron pills due to insufficient
intake of iron in the normal diet, one should also take at
least 40 mg. of folic acid or foliate every day, along with
10 to 25 mg. of vitamin B12. Both these vitamins are
essential in building healthy blood cells.
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Sources &
Daily
Requirements of Iron
The chief sources of
iron are grapes, raisins, spinach, all green
vegetables, whole grain, cereals, dried beans, dark
coloured fruits, beets, dates, liver and egg yolk.
An allowance of 20 to 30 mg. of iron
in a balanced diet
is recommended
for an adult.
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MANGANESE
The human body contains 30 to 35 mg. of manganese, widely
distributed throughout the tissues. It is found in the liver
, pancreas, kidney, pituitary glands. This mineral helps
nourish the nerves and brain and aids in the coordination of
nerve impulses and muscular actions. It helps eliminate
fatigue and reduces nervous irritability.
A deficiency of this mineral can lead to
dizziness, poor elasticity in the muscles, confused thinking
and poor memory.
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Sources & Daily
Requirements of Manganese
Manganese is found in
citrus fruits, the outer covering of nuts, grains,
in the green leaves of edible plants, fish and raw
egg yolk.
No official daily
allowance of manganese has been established, but 2.5
to 7 mg. is generally accepted to be the average
adult requirement.
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MAGNESIUM
All human tissues contain small amounts of magnesium. The
Adult human body contains about 25 gms. of this mineral. The
greater part of this amount is present in bones in
combination with phosphate and carbonate. Bone ashes contain
less than one per cent magnesium. About one-fifty of the
total magnesium in the body is present in the soft tissues,
where it is mainly bound to protein. Next to potassium,
magnesium is the predominant metallic action in living
cells. The bones seem to provide a reserve supply of this
mineral in case of shortage elsewhere in the body.
Biochemists call magnesium the " cool,
alkaline, refreshing, sleep-promoting mineral". Magnesium
helps one keep calm and cool during the sweltering summer
months. It aids in keeping nerves relaxed and normally
balanced. It is necessary for all muscular activity. This
mineral is in activator for most of the enzyme system
involving carbohydrate, fat and protein in energy-producing
reactions. It is involved in the production of lecithin
which prevents building up of cholesterol and consequent
atheros-clerosis. Magnesium promotes a healthier
cardiovascular system and aids in fighting depression. It
helps prevent calcium deposits in kidneys and gallstones and
also brings relief from indigestion.
Deficiency can lead to kidney damage and
kidney stones, muscle cramps, arteriosclerosis, heart
attack, epileptic seizures, nervous irritability, marked
depression and confusion, impaired protein metabolism and
premature wrinkles. Chronic alcoholics often show a low
plasma magnesium concentration and a high urinary output.
They may, therefore, require magnesium therapy especially in
an acute attack of delirium tremens. Magnesium has also
proved useful in bladder and urinary problems and in
epileptic seizure. This mineral together with vitamin B6 or
pyridoxine has also been found effective in the prevention
and treatment of kidney stones. Magnesium can be taken in
therapeutic doses upto 700 mg. a day.
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Sources &
Daily
Requirements of
Magnesium
Magnesium is widely
distributed in foods. It is a part of the
chlorophyll in green vegetables. Other good sources
of this mineral are nuts, soya beans, alfalfa,
apples, figs, lemons, peaches, almonds, whole
grains, brown rice, sunflower seeds and sesame
seeds.
The recommended dietary
allowances for magnesium are 350 mg. per day for
adult man, 300 mg. for women and 450 me. during
pregnancy and lactation.
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PHOSPHORUS
It combines with calcium to create the calcium-phosphorus
balance necessary for the growth of bones and teeth and in
the formation of nerve cells. This mineral is also essential
for the assimilation of carbohydrates and fats. It is a
stimulant to the nerves and brain. A phosphorous deficiency
may bring about loss of weight, retarded growth, reduced
sexual powers and general weakness. It may result in poor
mineralisation of bones, deficient nerve and brain function.
While taking calcium in therapeutic doses for calcium
deficiency conditions or for treating ailments, it is
advisable to take the calcium supplement in which
phosphorous has been added in the correct proportions. This
is necessary as calcium cannot achieve its objectives unless
phosphorous is present in a proper balance.
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Sources &
Daily
Requirements of
Phosphorus
Phosphorous is found in
abundance in cereals, pulses, nuts, egg yolk, fruit
juices, milk and legumes.
Usually about one gram
of phosphorous is considered necessary in the daily
diet.
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POTASSIUM
Potassium is essential to the life of every cell of a living
being and is among the most generously and widely
distributed of all the tissue minerals. It is found
principally in the intracellular fluid where it plays an
important role as a catalyst in energy metabolism and in the
synthesis of glycogen and protein. The average adult human
body contains 120 g. as potassium and 245 g. as potassium
chloride. Out of this body potassium, 117 g. is found in the
cells and 3 g. in the extra cellular compartment. Potassium
is important as an alkalizing agent in keeping a proper
acid-alkaline balance in the blood and tissues. It is
essential for muscle contraction and therefore, important
for proper heart function. It promotes the secretion of
hormones and helps the kidneys in detoxification of blood.
Potassium prevents female disorders by stimulating the
endocrine hormone production. It is involved in the proper
functioning of the nervous system and helps overcome
fatigue. It also aids in clear thinking by sending oxygen to
the brain and assists in reducing blood pressure. Potassium
is also a mineral required for producing healthy sperm in
males.
Potassium deficiency may occur during
gastrointestinal disturbances with severe vomiting and
diarrhoea, diabetic acidosis and potassium-losing nephritis.
It causes undue nervous and body tiredness, palpitation of
the heart, cloudiness of the mind, nervous shaking of the
hands and feet, great sensitivity of the nerves to cold, and
excessive perspiration of the feet and hands. In simple
cases of potassium deficiency, drinking plenty of tender
coconut water daily can make up for it. It is advisable to
consume plenty of figs, apricots, prunes, almonds and
tomatoes during the use of oral diuretics. Potassium-rich
foods should be restricted during acute renal failure and
Addison’s disease.
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Sources & Daily
Requirements of Potassium
Potassium is widely
distributed in foods. All vegetables, especially
green, leafy vegetables, grapes, oranges, lemons,
raisins, whole grains, lentils, sunflower seeds,
nuts, milk, cottage cheese and butter milk are rich
sources. Potatoes, especial potato peelings, and
bananas are especially good sources.
Potassium requirements
have not been established but on intake of 0.8 to
1.3 g. per day is estimated as approximately the
minimum need.
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SELENIUM
Selenium and vitamin E are synergistic and the two together
are stronger than the sum of the equal parts. Selenium slows
down ageing and hardening of tissues through oxidation.
Males seem to have a greater need for this mineral. Nearly
half of the total supply in the body is concentrated in the
testicles and in the seminal ducts adjacent to the prostate
gland. Selenium is useful in keeping youthful elasticity in
tissues. It alleviates hot flushes and menopausal distress.
It also helps in the prevention and treatment of dandruff.
Deficiency of this mineral can cause
premature loss of stamina.
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Sources & Daily
Requirements of Selenium
This mineral is found in
Brewer’s yeast, garlic, onions, tomatoes, eggs, milk
and sea food.
There is no official
dietary allowance for selenium but, 50 to 100 mcg.
is considered adequate.
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SILICON
This is known as the " beauty mineral " as it is essential
for the growth of skin, hair shafts, nails and other outer
coverings of the body. It also makes the eyes bright and
assists in hardening the enamel of the teeth. It is
beneficial in all healing process and protects body against
many diseases such as tuberculosis, irritations in mucous
membranes and skin disorders.
Deficiency can lead to soft brittle nails,
ageing symptoms of skin such as wrinkles, thinning or loss
of hair, poor bone development, insomnia, osteoporosis.
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Sources & Daily
Requirements of Silicon
Silicon is found in
apples, cherries, grapes, asparagus, beets, onions,
almonds, honey, peanuts and the juices of the green
leaves of most other vegetables.
No official dietary
allowance has been established for this mineral.
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SODIUM
Sodium Chloride , the chemical name for common salt,
contains 39 per cent of sodium, an element which never
occurs in free form in nature. It is found in an associated
form with many minerals especially in plentiful amounts with
chlorine. The body of a healthy person weighing about 65 kg.
contains 256 g. of sodium chloride. Of this the major part,
just over half, is in the extra-cellular fluid. About 96 g.
is in bone and less than 32 g. in the cells. Sodium is the
most abundant chemical in the extra-cellular fluid of the
body. It acts with other electrolytes, especially potassium,
in the intracellular fluid, to regulate the osmotic pressure
and maintain a proper water balance within the body. It is a
major factor in maintaining acid-base equilibrium, in
transmitting nerve impulses, and in relaxing muscles. It is
also required for glucose absorption and for the transport
of other nutrients across cell membranes. Sodium can help
prevent catarrh. It promotes a clear brain, resulting in a
better disposition and less mental fatigue. Because of its
influence on calcium, sodium can also help dissolve any
stones forming within the body. It is also essential for the
production of hydrochloric acid in the stomach and plays a
part in many other glandular secretions. There is some
natural salt in every food we eat.
Both deficiency and excess of salt may
produce adverse effects to the human body. Deficiencies of
sodium are, however, rare and may be caused by excessive
sweating, prolonged use of diuretics, or chronic diarrhoea.
Deficiency may lead to nausea, muscular weakness, heat
exhaustion, mental apathy and respiratory failure.
Over-supply of sodium is a more common problem because of
overuse of dietary sodium chloride or common salt. Too much
sodium may lead to water retention, high blood pressure,
stomach ulcers, stomach cancer, hardening of arteries and
heart disease. In case of mild deficiency of sodium
chloride, taking a teaspoon of common salt in one half litre
of water or any fruit juice quickly restores the health. In
severe conditions, however, administration of sodium
chloride in the form of normal saline by intravenous drip
may be restored to. The adverse effects of excessive use of
sodium chloride can be rectified by avoiding the use of
common salt.
Cramps in the limbs can sometimes be due to
lack of salt due to sweating from intense exercise. A small
teaspoon of salt in water or a fruit juice can bring almost
instant relief.
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Sources & Daily
Requirements of Sodium
Vegetable foods rich in
sodium are celery, cucumbers, watermelon, lemons,
oranges, grapefruit, beet-tops, cabbage, lettuce,
corn, lady’s fingers, apple, berries, pears, squash,
pumpkin, peaches, lentils, almonds and walnuts.
Animal food sources include shell fish, lean beef,
kidney, bacon and cheese.
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SULPHUR
All living matter contains some sulphur ; this element is
therefore essential for life. The greater part of the
sulphur in the human body is present in the two
sulphur-containing amino acids, methionine and cysteine, or
in the double form of the latter cystine. The main purpose
of sulphur is to dissolve waste materials. It helps to eject
some of the waste and poisons from the system. It helps keep
the skin clear of blemishes and makes hair glossy. It is
also valuable in rheumatic conditions.
Deficiency of sulphur may cause eczema and
imperfect development of hair and nails. Sulphur creams and
ointments have been remarkably successful in treating a
variety of skin problems.
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Sources &
Daily
Requirements of
Sulphur
The main
sulphur-containing foods are radishes, carrots,
cabbage, cheese, dried beans, fish and eggs.
There is no recommended
dietary allowance but a diet sufficient in protein
will generally be adequate in sulphur.
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ZINC
There are about two grams of zinc in the body where it is
highly concentrated in the hair, skin, eyes, nails and
testes. It is a constituent of many enzymes involved in
metabolism. Zinc is a precious mineral. Our need for this
mineral is small but its role in growth and well-being is
enormous, starting before birth. It is needed for healthy
skin and hair, proper healing of wounds, successful
pregnancies and male virility. It plays a vital role in
guarding against diseases and infection. It is needed to
transport vitamin A to the retina. There are 156 enzymes
that require zinc for their functioning. It has long been
known that growth and sexual maturity depend on zinc.
Deficiency can result in weight loss, skin
diseases, loss of hair, poor appetite, diarrhoea and
frequent infection. Those suffering from rheumatoid
arthritis may have a zinc deficiency. Heavy drinks lose a
lot of zinc in their urine.
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Sources & Daily
Requirements of Zinc
The main dietary sources
of zinc are milk, liver, beans, meat, whole grains,
nuts, and seeds.
The recommended dietary
allowance of zinc is 15 mg. daily.
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Conclusion
Minerals thus play an important role in every
bodily function and are present in every human cell.
Although the amount needed may be small, without even the
trace of the mineral, dysfunction is bound to occur at some
level in the body. A zinc deficiency may show up in ridged
fingernails with white spots. Lack of sulphur can cause
lack-lustre hair and dull-looking skin. Less obvious
deficiencies may surface as fatigue, irritability, loss of
memory, nervousness, depression and weakness. Minerals also
interact with vitamins. Magnesium, for instance, must be
present in the body for utilisation of B-complex, C and E
vitamins. Sulphur also works with the B-complex vitamins.
The body needs all the trace minerals in proper balance.
Coffee, tea, alcohol, excess salt and many
drugs can rob the body of minerals or make them ineffective.
Industrial pollutants cause toxic minerals to enter the
body. Minerals at toxic levels also have the effect of
destroying the usefulness of other vitamins and minerals.
Exercise improves the activity of certain vitamins and
minerals while stress and fatigue work against them.
A well-balanced diet provides as abundance of
minerals and vitamins. In refining cereals, grains and
sugar, we have robbed them of their natural vitamins and
minerals. The dietary sources of these nutrients are whole
grains, cereals, bran and germ. It is the bran and germ
which are removed in processing. To obtain a balance of
nutrients, it is , therefore, necessary to avoid refined and
processed foods but an intake of adequate green leafy
vegetables which are an excellent source of many nutrients
should be ensured.
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NB. The information given here are not intended to be a substitute for
medical advice.
If you are in any doubt about your health, please
consult your GP.
DISCLAIMER: The information on this website
is not intended to diagnose
medical problems, prescribe remedies for illness, or treat disease. It's
intention is solely educational. I would strongly encourage you to use this
information in cooperation with a medical or health professional.
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