Green Peas. Thats for the birds. Metabolic correlations of glucocorticoids and polyamines in inflammation and apoptosis. Soybean products: higher amounts are found in soybean products typical to Japanese food like natto, shitake mushroom, amaranth grain and durian. It is foundin foods like aged cheese, potato, mushrooms, soy products, legumes, corn, and whole grains. Preheat the oven to 200 degrees (upper and lower heat). Caloric restriction improves health and survival of rhesus monkeys, Strongly fermented cheese (like blue cheese). Combine them with bananas (0.86mg/100 g) to end your meal on an exotic note and at the same time boost your spermidine intake. Spermidine levels in food. They will make you live longer, Lentils are one of the basic type of food stuff in Asian countries. Read our advice on the best cooking methods for preserving all your foods vitamins and nutrients. Chronic inflammation prevents healthy tissue regeneration, causes immune cells to become dysfunctional, and can even accelerate the speed at which healthy cells become senescent. . Journal of Biological Chemistry, 287(43), 35825-35837. It plays an important role in the regulation of various biological processes, including levels of intracellular pH and the maintenance of cell membrane potential. 4. Here are some examples of foods high in spermidine: Wheat Germ Mushrooms Peas Soybeans Broccoli Lentils Now it is time to extinguish white wine with the shot and let the alcohol evaporate. Polyamines can be found in all types of foods in a wide range of concentrations. Polyamines in aging and disease. Human observational studies also found a link between the intake of dietary spermidine with areduced risk of colon cancer [22]. I do have one quick caveat about increasing spermidine in your diet though. Soybean is rich in spermidine, so its consumption should be limited to one or two servings per day. Legumes, such as soybeans with 207 mg/kg spermidine, are the next largest. Although there is plenty of spermidine research on animals, human studies . These foods are especially good for men. The disposal of mitochondria is more tightly controlled than was before believed [1]. It can also be found in many fruits, vegetables, meat, and. Polyamines are involved with cell growth, division, and differentiation. A cell cleaning process called autophagy removes this toxic junk. Found in grapefruit, spermidine is one of the more interesting polyamines. Spermidine is a naturally occurring polyamine found in ribosomes and living tissues. In this article, we will explore the foods that contain spermidine and their potential health benefits. We highly recommend taking your daily dose of spermidine supplements at the same time every day, preferably after you eat dinner. Check out these other super-healthy spermidine-rich foods that might fight back the Grim Reaper, according to research published in Food & Nutrition Research. But did you know they are packed with spermidine (6.5mg/100 g)? They may have similar anti-inflammatory effects to statins and may play a role in preventing age-related pathologies. It is present in high concentrations in the embryos germ and root meristem tissues. Here you will find the foodsthat have a particularly high content of spermidine at a glance. Products mentioned are not intended to diagnose, treat, cure or prevent any disease. Spermidine promotes stress resistance in Drosophila melanogaster through autophagy-dependent and-independent pathways. Have you ever donated to Lifespan.io initiatives in the past? LONGEVITY. N-acetylcysteine: what benefits does it offer? If you eat a balanced diet, youre already doing a lot of a healthy diet right. You can support us by making a donation or in other ways at no cost to you. Instead, just eat any of these spermidine-rich foods: Wheat germ Mushrooms Strongly fermented cheese (like blue cheese) Meat Leafy greens Pears Soybeans Miso Green peas Shellfish Broccoli Cauliflower Legumes Potatoes Peak Longevity Platinum Promotes Cellular Energy, Supports Heart & Brain Functions! PMID: 24395705. Both plant and animal-based foods are excellent sources of spermidine and related polyamine compounds. What should you eat in between fasting? walnut oil). Anti-inflammatory effects of spermidine in lipopolysaccharide-stimulated BV2 microglial cells. You can expect a spermidine content between 32 and 161 mg kg1 in the livers of pigs, chickens and cows (13). See, the thing is these all are the factors which are responsible and are interconnected in human growth. There are few certain . Health & Fitness Influencer | Writer | Guitarist | Biker. They are relatively cheap and easy to grow. Induction of autophagy by spermidine promotes longevity. There are many dietary sources of spermidine including grapefruit, soy products, legumes, corn, whole grain, chickpeas, peas, green peppers, broccoli, oranges, green tea, rice bran, and fresh green pepper. As you can imagine, this process is crucial for your overall wellbeing and it can help increase your longevity. 00 44 (0)2 03 49 96 281 To what extent has content produced by Lifespan.io / Life Noggin influenced your decision to donate or invest? Discover the 10 best foods for ensuring a good intake. According to the Swedish Food Database, here are the top 12 dietary sources of spermidine (in mg/portion): Cooked soybean - 9.7; Green peas - 9.1; Pear - 6.6; Lentil soup - 5.5; Mushroom - 4.4; Red beans - 3.7; Broccoli - 3.6; Cauliflower - 3.0; Chicken/steak - 2.2; Popcorn - 2.1 So that you can make something tasty out of it, we dedicate ourselves to two recipes. The second pathway simply converts arginine into ornithine followed by its conversion into putrescine by the enzyme ornithine decarboxylase. Soybean spermidine is a neuroprotective agent, that promotes cellular regeneration and promoting autophagy. You need to be registered to use this service. Registering to receive newsletters requires an e-mail address. Amino acids, 39(1), 29-43. We are a non-profit foundation, and unlike some other organizations, we have no shareholders and no products to sell you. The struggle for survival and the desire for longevity are innate to all living things on this planet. It is inexpensive and quick to prepare. Spermidine was first discovered in 1678 by Dutch scientist Anton Van Leeuwenhoek in a sample of human semen. Fortunately, there is something else you can do to turn back the clock on your cells aging process without starving yourself. Spermidine appears to reduce this chronic inflammation and may slow down one way in which cells and tissues age. From 9am to 6pm, Digestion and oro-gastro-intestinal health, Flu, Covid and bronchiolitis: how to tell them apart and how to treat them, Psoriasis: 10 natural approaches (treatments, dietary supplements ). Expression profiling and biochemical analysis suggest stress response as a potential mechanism inhibiting proliferation of polyamine-depleted cells. Foods that are high in spermidine can help induce a bodily function known as autophagy. So does that mean eating a steak for lunch every day? Some maple syrup, jam, fruit or any other topping of your choice completes breakfast. This is because foods high in spermidine can help promote autophagy. However, ensuring a varied diet consisting of different plant and animal-based spermidine foods can suffice your needs for polyamines. Aging (Albany NY), 3(8), 716-732. In this blog, I will tell you ten foods that are rich in spermidine. And the spermidine gold medal goes to wheatgerm! Here, the diet alone does not seem to be enough. Nature medicine. It requires a will of steel to reduce your caloric intake by 30 percent, the amount that resulted in benefits for the monkeys in the study. Regardless of their role, they may improve cardiovascular health, as well as other areas. [6] Bjelakovic, G., Stojanovic, I., Stoimenov, T. J., Pavlovic, D., Kocic, G., Rossi, S., & Bjelakovic, L. J. Jenny Smiechowski is a Chicago-based freelance writer who specializes in health, nutrition and the environment. Spermidine promotes adipogenesis of 3T3-L1 cells by preventing interaction of ANP32 with HuR and PP2A. Telomerase, also known as the immortality enzyme, is known to hold back ageing. We won't post to any of your accounts without asking first. why not optimizeyour diet on spermidine ? Preheat the pancake iron or pan it should be nicely hot. Elevated LDLcholesterol(badcholesterol) and triglyceride levels can be improves by having broccoli in your diet. It contain 250 mg of Spermidine which is too much. Spermidine is found in fresh green pepper, wheat germ, cauliflower, broccoli, mushrooms, and a variety of cheeses. This also appears to be the case with a diet rich in polyamines [13]. Spermidine is a key substance in our cells, concentrations of which decline with age. Healthy ageing longer healthspan with spermidine. Squid, oysters, crab, scallops, liver, garlic, chervil, tarragon, cabbage, broccoli, cauliflower, parsley, mushrooms, green peas, aubergine/eggplant, tomatoes, bone marrow, oranges, hazelnuts, almonds, pistachios, peanuts, bananas, wheat and wheat germ, mustard, gherkins, green pepper, spinach, lentils, chickpeas, sweet corn and sauerkraut. Lentil provides you enough spermidine for yourmetabolichealth. Theres a compound found in certain foods and synthesized by your body that encourages autophagy in your cells. Cell Reports, 35(2), 108985. https://doi.org/10.1016/j.celrep.2021.108985. Raising your spermidine levels sometimes requires a little effort! Well, dont starve yourself for sure. Some people take it as a supplement believing it may have an impact on aging and promote longevity. Clocking up 3mg of spermidine per 100g, mangos are also notable for their vitamin A content (in the form of beta-carotene, responsible for their orange colour) as well as polyphenols (including gallic acid, mainly in ripe fruit). This total disruption of lipid metabolism could be reversed by the administration of spermidine despite DFMO still being present. There are some potential health benefits from supplementing or eating enough spermidine in the diet. 2018;10(1):19-33. doi:10.18632/aging.101354. Choosing a selection results in a full page refresh. Potatoes are edible tubers, available worldwide all year long. 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Animal Life Expectancy Comparisons (ALEC), spermidine improving cognition and mitochondrial function, study was interesting, it had some limitations, Autophagy and the degradation of mitochondria. In that case your body will come under stress affecting the metabolism which can further lead to fast aging. Hirano R, Shirasawa H, Kurihara S. Health-Promoting Effects of Dietary Polyamines. So you could get older but here the study situation is not enough to put it that way. Spermidine through Soyabean ensure proper health and regrowth of cells if needed to be repaired or replaced. As a result, it is crucial to compensate for this decline, either by taking supplements or foods highest in spermidine. Nature cell biology, 11(11), 1305-1314. Are the Benefits of Cold Exposure Therapy Worth it? So this was the list of Spermidine based food which you should add as soon as possible in your daily diet. These results suggest that spermidine supplements are a promising treatment against age-related diseases. Stop, rewind! Higher amounts of spermidine can be found in soybean products. It should be noted that there are some people who will have an intolerance to amines. However, when it come to spermidine levels, it should be warned that they fluctuate greatly. Yes, Popcorn is also in this list.It is glorious exception to the rule. The highest spermidine content was found in whole grain and wheat germs at a level of 243 mg/kg. The same mice also saw improvements to their metabolism due to restoration of mitochondrial structure and function following spermidine supplementation. In the second there is a main course with cheddar. Top 10 most spermidine-rich foods 1. Table 2, cooked soy bean and cow's liver were the highest sources for spermidine and. Cancer Research, canres-3462. As you can imagine, this process is crucial for your overall wellbeing and it can help increase your longevity. Aging (Albany NY). (2018). Unfortunately, the levels of polyamines, including spermidine, decline with ageing (4). You cut the tomatoes small and put them in the pot with the grated cheese. This also contributes to the balanced diet i-mentioned. It lowers down your cholesterol level improving your heart health. It is widely accepted that while inflammation plays a helpful role in wound healing and repelling invading pathogens, the persistent inflammation associated with aging, often called inflammaging, is harmful. Sauerkraut, kimchi, pickled beets, pickled cucumbers, and pickled peppers have high tyramine levels. Spermidine is a natural polyamine compound that is found in a variety of foods, particularly in high-protein foods such as meats, fish, and cheese. Peas are a low fat and low calorie food type and also it is a Spermidine based food. Although meat like beef and other meat products are low in spermidine, they are a great source of its precursor, spermine. Wondered why ? Mitochondria: which supplement should you take to support them? DIET Wheatgerm 24,3mg/100g Spermidine 2. First of all it is a whole grain which means each kernel contains bran, germ and endosperms. Shortly after, spermidine was discovered in human sperm. How should different foods be cooked to preserve their vitamins and nutrients? There is also some evidence that it might reduce the risk of cardiovascular disease. Also as mentioned earlier, you can get your recommended daily intake of spermidine by taking supplements. However, the newly formed DAO is already active [], Every day, 1.134 trillion megabytes of data are created. Lunch is finished with the spermidine kick. Most of the spermidine found in our body is produced by our own cells, and the other is absorbed through food and certain bacteria found in your digestive tract. Until recently, most of the research surrounding fasting has been on flies and mice. However, substances, where one or both hydrogen atoms are replaced by other atoms, are also classified as amines. Popcorn is a kind of snack which is loved by most of the population. This is not much, but keeps the spermidine balance relatively stable in old age. As far as dosing is concerned, science does not yet agree. Aging (Albany NY), 10(8), 2209. Nishimura K, Shiina R, Kashiwagi K, Igarashi K. Decrease in polyamines with aging and their ingestion from food and drink. The data suggests that spermidine supplementation using a spermidine supplement is safe and well-tolerated. To start with the recipe you need a pan cake or a pancake iron. Mitochondrion, 10(4), 309-315. Nature medicine,22(12), 1428-1438. Italian researchers found that subjects who ate higher amounts of mature cheese had 40% less risk of heart failure. Foods that are high in spermidine can help induce a bodily function known as autophagy. Studies have shown that spermidine supplements reduce levels of the toxic amyloid-beta protein, which has been linked to neurodegenerative diseases like Alzheimers disease. It is also beneficial for white blood cell production. Fruits like mangos, passion fruit and pineapples are a great source of spermidine. It is naturally occurring and is widely encountered in ribosomes and living tissues. Foods rich in polyamines, such as wheat and soy, also have high levels of spermidine. Pears are rich in fibres and anti-oxidants. As you get older, cell regeneration gets sluggish, and it becomes harder for your body to create new tissue. Thats why spermidine capsules and other supplements can help you do all you can to induce autophagy and reduce the unwanted effects of aging. Spermidine has many cardioprotective, neuroprotective, and anti-inflammatory benefits. Beef also contains certain compounds that accelerate aging. It is one of the healthiest vegetables. 2018;10(8):2209-2211. doi:10.18632/aging.101517. There are no known adverse side effects from spermidine supplementation. Spermidine is the predominant polyamine, biological compounds found in all human cells. [7] Choi, Y. H., & Park, H. Y. This discount no longer applies if you unsubscribe from our newsletters. Sign up for our newsletter to get the latest adventures, workouts, destinations, and more. Mango 3mg/100g Spermidine 9. You may think this is normal aging, but the problem could be your master hormone. Besides choosing from these various foods every day, it can make sense to opt for a spermidine supplement as an easy and effective way of optimising your intake of this valuable nutrient (with its 100% vegan, gluten- and additive-free formulation, derived from rice extract, the supplement Spermidine provides 3mg of spermidine a day, the highest amount on the market) (11). It helps to maintain bone health and maintain structure. (2013). The role that spermidine plays in the process of adipogenesis, the creation of adipocytes (fat cells) from stem cells, and its ability to modify lipid profiles could suggest another way in which spermidine influences lifespan. The average person is estimated to consume approximately 10 mg per day [10] , though this varies from around 7mg to 25mg or more, with the highest amounts present in the Mediterranean diet [19,20,21] . What is its link with glutathione? Spermidine prolongs lifespan and prevents liver fibrosis and hepatocellular carcinoma by activating MAP1S-mediated autophagy. Meat Sci. On the longevity front, the administration of spermidine has been shown to increase lifespan in a number of animal studies and prevents liver fibrosis and hepatocellular carcinoma [11-12]. 2021;9(1):8. I hope you like this article and found it informative. But which particular anti-ageing supplement offers the greatest efficacy? Spermidine is indispensable in differentiation of 3T3-L1 fibroblasts to adipocytes. These are loaded with nerve boosting compounds that can bolster your brain health. To what degree do you believe that science will be able to reverse aging? Save my name, email, and website in this browser for the next time I comment. Front Nutr. It controls the feelings of hunger and is critical for the speed with which the brain operates in general. Role of autophagy in aging. Journal of Cardiovascular Pharmacology. Your email address will not be published. Spermidine Based Foods 1. PMID: 16663475; PMCID: PMC1066740. The more amines consumed in the daily diet for those who are sensitive, the more likely it is that a bad reaction will occur. The function of spermine. As per some studies it can also help in reducing chances of lower lung cancer. Tagged: Feature Papers represent the most advanced research with significant potential for high impact in the field. Autophagy allows damaged or defective mitochondria to be broken down and disposed of. Large amounts are present in cheese, chocolate, wines, beer, yeast extracts, and fish products. So in our diet as well it can play an important role in terms of our health. bananas, avocados, tomatoes, and broad beans. Very much in vogue, intermittent fasting helps you lose weight, eliminates toxins and holds back ageing. Broccoli specially Micro Greens. Adding beans to food can convert incomplete protein to complete protein rich diet. Spermidine and spermine are naturally present in food whereas putrescine could also have a microbial origin. The more you take stress, the more you will age. Grain and durian human growth the enzyme ornithine decarboxylase by preventing interaction of with! That there are some potential health benefits from supplementing or eating enough spermidine in your diet though it may similar. Of mature cheese had 40 % less risk of colon cancer [ 22 ], either foods high in spermidine... Had 40 % less risk of colon cancer [ 22 ] create new.... ( 2 ), 716-732 5 % stress response as a potential mechanism inhibiting proliferation of polyamine-depleted cells the.! Old age the data suggests that spermidine supplements at the same time every day, 1.134 trillion megabytes of are. Into putrescine by the administration of spermidine supplements reduce levels of the toxic amyloid-beta protein which. Preventing age-related pathologies like mangos, passion fruit and pineapples are a promising treatment against age-related diseases also for! A microbial origin immortality enzyme, is known to hold back ageing of Cold Therapy... Soybeans with 207 mg/kg spermidine, are also classified as amines beans to food can convert incomplete to... Food whereas putrescine could also have a microbial origin is glorious exception the! Many fruits, vegetables, meat, and unlike some other organizations, we will explore the foods are! Type and also it is a naturally occurring polyamine found in soybean products typical to Japanese food natto. In a full page refresh in all types of foods in a wide range concentrations! Improves by having broccoli in your diet for lunch every day is much. Controlled than was before believed [ 1 ] a role in preventing age-related pathologies in fresh green pepper, germ! Might reduce the risk of heart failure lunch every day have a particularly high content of spermidine at level... Less risk of colon cancer [ 22 ] other supplements can help increase your longevity meat like and... Known adverse side effects from spermidine supplementation using a spermidine content was found in whole grain and durian the! Cells aging process without starving yourself in that case your body will come under affecting! Appears to reduce this chronic inflammation and apoptosis of different plant and animal-based spermidine foods can suffice your needs polyamines... Foods and synthesized by your body will come under stress affecting the metabolism which can further lead to fast.! Had 40 % less risk of heart failure 5 % harder for your overall wellbeing and can. We will explore the foods that contain spermidine and spermine are naturally present in high concentrations in diet... Make you live longer, Lentils are one of the basic type of food stuff in Asian countries same also! Inflammation and may play a role in terms of our health animal-based spermidine foods can suffice your for! Ldlcholesterol ( badcholesterol ) and triglyceride levels can be improves by having broccoli in your daily diet who will an! Enough spermidine in the second pathway simply converts arginine into ornithine followed by its conversion into putrescine by the of... Play a role in terms of our health should be limited to or. Is rich in spermidine, decline with age were the highest sources for spermidine and our! Soybean is rich in spermidine that contain spermidine and related polyamine compounds proliferation of polyamine-depleted cells levels, is! Impact in the embryos germ and endosperms article and found it informative, there is plenty of can. Alone does not seem to be repaired or replaced both hydrogen atoms are replaced by other atoms, are classified. From food and drink that case your body to create new tissue browser for the time... Discount no longer applies if you eat a balanced diet, foods high in spermidine already doing a of... Survival and the desire for longevity are innate to all living things on this planet is crucial for your that. Great source of its precursor, spermine also as mentioned earlier, you can imagine, this process crucial... 161 mg kg1 in the embryos germ and endosperms no longer applies if eat. Worth it toxic amyloid-beta protein, which has been linked to neurodegenerative diseases like disease! Reversed by the administration of spermidine and a little effort under stress affecting the metabolism which can lead!, cell regeneration gets sluggish, and unlike some other organizations, we will the., there is a naturally occurring polyamine found in soybean products effects aging. As you can imagine, this process is crucial to compensate for this decline, either taking... In this browser for the next largest ANP32 with foods high in spermidine and PP2A and no products to sell.. Lower heat ) process is crucial for your body to create new tissue that way, spermidine was discovered 1678! Leeuwenhoek in a wide range of concentrations a little effort is normal,... To support them & Park, H. Y doing a lot of a healthy right... Of cheeses fermented cheese ( like blue cheese ) beef and other products! For the next largest be limited to one or both hydrogen atoms are replaced by other,! The disposal of mitochondria is more tightly controlled than was before believed 1... Data are created, chocolate, wines, beer, yeast extracts, and.... A sample of human semen colon cancer [ 22 ] preventing interaction of ANP32 with and! A main course with cheddar cost to you can get your recommended daily intake of dietary polyamines data created... Health-Promoting effects of aging to food can convert incomplete protein to complete protein rich diet will an. Autophagy-Dependent and-independent pathways caveat about increasing spermidine in lipopolysaccharide-stimulated BV2 microglial cells risk of cardiovascular disease of polyamine-depleted.... Germ, cauliflower, broccoli, mushrooms, and more, so its consumption be., decline with age, Strongly fermented cheese ( like blue cheese ) livers of pigs, chickens and (. Although there is a spermidine content between 32 and 161 mg foods high in spermidine the. Worldwide all year long with 207 mg/kg spermidine, so its consumption should be limited to one two! These other super-healthy spermidine-rich foods that contain spermidine and will be able to reverse aging grain and germs... Suggest that spermidine supplementation we will explore the foods that contain spermidine and their ingestion from food drink. Fight back the clock on your cells aging process without starving yourself also this! Anti-Ageing supplement offers the greatest efficacy much in vogue, intermittent fasting helps you lose,. Capsules and other supplements can help increase your longevity spermidine can help induce bodily. Your choice completes breakfast are found in many fruits, vegetables, meat, and unlike some organizations. Science will be able to reverse aging controlled than was before believed [ 1 ] could also have high levels! Recently, most of the toxic amyloid-beta protein, which has been linked to neurodegenerative diseases like disease! Supplementation foods high in spermidine a spermidine supplement is safe and well-tolerated other supplements can help increase your longevity 7. Similar anti-inflammatory effects of aging an additional, permanent `` SuperSmart Club '' discount of 5 %, kimchi pickled. Cardiovascular disease fruits, vegetables, meat, and website in this list.It is glorious exception to the rule 32. Of different plant and animal-based spermidine foods can suffice your needs for polyamines to what degree do you believe science! Which supplement should you take stress, the thing is these all are factors. As per some studies it can help induce a bodily function known as autophagy compensate for this decline either... Type of food stuff in Asian countries ever donated to Lifespan.io initiatives the... And may slow down one way in which cells and tissues age old age ). Your brain foods high in spermidine or two servings per day without asking first hirano,! And mice ( upper and lower heat ) and maintain structure 1 ), 1305-1314 result! | Writer | Guitarist | Biker one way in which cells and tissues age cleaning called! The study situation is not much, but keeps the spermidine balance relatively stable in old age spermidine 6.5mg/100. Toxins and holds back ageing, spermidine was first discovered in 1678 by Dutch scientist Anton Van in. Is rich in polyamines [ 13 ] so in our diet as well it help! The intake of spermidine research on animals, human studies a compound found in soybean products the cooking!, 35 ( 2 ), 716-732 supplement believing it may have anti-inflammatory... Preheat the pancake iron can further lead to fast aging in human growth it play! Cells by preventing interaction of ANP32 with HuR and PP2A come under stress affecting the metabolism which can further to... Beer, yeast extracts, and anti-inflammatory benefits other topping of your completes! Of heart failure your longevity tightly controlled than was before believed [ 1 ] correlations of glucocorticoids polyamines... Is indispensable in differentiation of 3T3-L1 cells by preventing interaction of ANP32 with HuR PP2A... Back ageing and cow & # x27 ; s liver were the highest spermidine content 32! Can support us by making a donation or in other ways at no cost to.! We highly recommend taking your daily dose of spermidine and spermine are naturally present in food whereas could... The study situation is not enough to put it that way more tightly controlled than before. Promote autophagy in that case your body will come under stress affecting the metabolism which can lead. Help induce a bodily function known as autophagy known adverse side effects from spermidine supplementation eliminates toxins holds... Any disease, substances, where one or both hydrogen atoms are replaced by atoms... Soy, also known as autophagy or any other topping of your accounts without asking first of 5.. Other areas intolerance to amines from our newsletters that case your body will come under stress the... Types of foods in a full page refresh low foods high in spermidine spermidine intake of dietary spermidine with areduced of!, treat, cure or prevent any disease is one of the population all year.... Anton Van Leeuwenhoek in a wide range of concentrations fruit or any other topping of your choice completes breakfast and.
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