21 Best Foods for Skin Health and Complexion

Skin is the key and window to the entire body, according to dermatologist Joely Kaufman-Janette. However, not many people know how to achieve the beautiful and gorgeous skin. Due to bad habit and unhealthy diet as well as air pollution, our skin will be vulnerable to many problems, including acnes, pimples, and dryness.

Many dermatologists and the professional about skin care have suggested that the healthy diet plays the important role in improving your skin health. The possible reason may be that your health is reflected through your skin. Nutrients and good fats we eat in the healthy diet will help us to build the elasticity and glowing appearance for our skin. Joely Kaufman-Janette said that in order to have beautiful and glowing skin, it is needed to eat healthily and avoid fast foods as well as food which are rich in saturated fat. If you follow the healthy diet, you will see the significant changes on your skin soon. Therefore, in this article, I would like to introduce to you the best foods for skin health and complexion that help you to get a beautiful and gorgeous skin.

Best Foods For Skin Health And Complexion – The Excellent Diet For Your Skin

We all know that diet will make you healthy and slim. However, the impact of healthy diet does not stop there. The healthy diet, including wrinkle-fighting antioxidant fruit and vegetable, healthy fats in fish will affect your skin as the way it matters your waistline. Diet is the way that nourish or hurting your skin complexion. Therefore, if you want to concern about the best foods for skin health and complexion and the way on how to buy or prepair them, you should read this article on AllRemedies.com.

1. Blueberries

best foods for skin

Blueberries have the great source of antioxidants that help people to slow down the process of aging. Blueberries are considered as the first fruit of best foods for skin health and complexion I would like to introduce to you. Because this fruit is also rich in vitamin C, it will improve your complexion. Eating blueberries daily is the effective way on how to lighten your skin naturally. Vitamin C plays the important role in restricting the melanin production in your body.

It is recommended choosing the good blueberries with firmness, uniform hue color and a whitish bloom. If blueberries are stored in the tight container, you should notice whether blueberries can move freely. If they cannot, the possible reason may be that these blueberries are soft, moldy or damaged. You should not buy the blueberries that seem dull in color or watery and soft in texture. The best blueberries need to be free for moisture because watery ones are susceptible for decay. Blueberries can be stored for a long time if they are frozen. Before storing, you should get rid of the moldy or crushed blueberries in order to prevent the rest from spoiling. When you buy blueberries, you should not wash the blueberries under the running water. The reason is that washing with water will remove the bloom which helps to protect the blueberry’s skin. You can wash them until you are ready to eat.

Frozen ripe berries may have slight changes in their flavor and texture. Many studies have shown that frozen ripe berries do not lost any delicate anthocyanin antioxidants. This finding encourages you to think about freezing the blueberries if you want it available throughout the ear. Because blueberries are fragile, it needs you to wash them under the running water gently and carefully. After that, pat it dry. Fresh or frozen blueberries do not require cooking. You should eat it raw because they will not lose any nutrients, vitamins and delicious flavor. The nutrients of blueberries, including antioxidants, vitamins and enzymes may be lost when this fruit gets expose to high temperature. You can add frozen blueberries in your breakfast shake to enhance the nutritional value and its flavor. Moreover, dried or fresh blueberries can be added in breakfast cereal which is beneficial for your health and your skin. In order to make the delicious dessert, put blueberries and yogurt in wine glasses. Put crystallized ginger on the top.

2. Fish Containing Healthy Oils

best foods for skin

You should include fishes containing healthy oils in the list of best foods for skin. Fish which are rich in omega-3 fatty acids will help to create glowing skin without causing pore clogging. According to Kaufman-Janette, omega-3 s fatty acids should be eaten or taken as the supplement.

Many people think that all fats are not healthy and make you gain weight. Therefore, they want to exclude all fats in their diet. However, it is the mistake. Without fats, your skin will suffer from a variety of problems, including dryness. You skin still needs healthy fats in order to appear glowing and gorgeous. Omega-3 fatty acids are the healthy fats which your skin need. A diet which is low in healthy fat will result in dry and not glowing skin. Omega-3s is present in salmon. However, some foods, including flaxseed oil, chia seeds, walnut, caviar, smoked salmon, mackerel, oysters, soybeans, and spinach also contain the great source of omega-3s. It is better to consume omega-3s in your diet.

However, if you do not have time or condition to eat enough omega-3s daily, the alternative way is taking omega-3s in the form of supplement. You can buy this supplement in every health store. But, before taking omega-3s supplement, you should consult the doctor first for the suitable dosage in order to make sure that it does not cause any unwanted side effects.

3. Whole Wheat

best foods for skin

It is said that eating whole wheat is better than white wheat. The possible explanation may be that whole wheat can help you to boost your digestion. Therefore, it will prevent the digestion problems, including stomachache, constipation. However, the benefits of whole wheat do not stop there. Whole wheat bread as well as other whole-grain products is considered as the best foods for skin health. Kaufman-Janette said that because of being healthy foods, you should substitute the pasta and white bread for the whole-grain products and whole wheat. White bread and pasta will boost the increase of insulin that is not good for your skin health. Whole wheat is rich in fiber; therefore, it promotes and improves your healthy digestion. The digestion problems and issues will make your skin look unhealthy.

Besides dietary fiber, whole wheat has the great source of vitamin B2, B1, E, calcium, folic acid, zinc, phosphorous, iron, and copper because the germ and the bran which are packed of nutrients are remained in whole wheat. Whole wheat is availably prepackaged in bulk containers. You can buy it in the bulk section like any foods. However, when you buy whole wheat, you should make sure that the containing bins are covered tightly, carefully and the stores you buy have good products in order to ensure whole wheat’s maximum freshness. When you buy this product in a container or a bulk, you should notice whether there is moisture present. If it has, the whole wheat is spoil. Whole wheat should be stored in dry, cool and dark place. For the future use, you can store it in an airtight container in refrigerator with cool temperature in order to keep it from becoming rancid. You can use whole wheat bread in order to make sandwiches. Wheat flakes can be added into your healthy breakfast cereal. Moreover, you can put sprouted wheat berries in grain and vegetable salads. It is better and healthier when you use whole wheat pita bread for pizza crust. It is said that whole wheat pasta is more and more popular. It is available in different types, including penne, spirals and spaghetti. You can make a variety of recipe choices for whole wheat pasta.

4. Drink Water

Among best foods for skin, we should not ignore the importance of water for our skin. Water will hydrate our skin. There are molecules in our skin that bind the water. Water dehydration will make our skin appear dull and dry. However, the water will be easily lost due to daily activities. When your body sweats, the water is lost. Therefore, it is important to provide the water or plenty of liquids in order to replace the water loss. There is no obvious, clear sign showing that you are lack of water. It is recommended drinking enough 8 glasses of water per day. The water is better than any sugary beverages that can affect your skin health negatively by causing insulin imbalance.

Another way to provide the water in your skin is drinking vegetable or fruit juice. Besides providing your body and your skin the necessary water, the vegetable and fruit juice also give you the vitamins and nutrients that are good for skin health. You should not add any sugar in these juices because it will reduce the benefits of these juices. Sugar can lead so some skin problems and issues by making the insulin rise and fall dramatically.

5. Green Tea

best foods for skin

One of best foods for skin you should also know is green tea. Like water, drinking green tea will keep your skin hydrated; as a result, it will make your skin glowing and gorgeous. The second benefit of green tea is slowing down the process of aging. The possible reason may be that green tea has the great source of antioxidants. Kaufman-Janette recommended drinking at least three cups of green tea daily for not only skin health but also overall health. Drinking green tea is the better choice, compared with sugary beverage which can affect your skin badly and result in many skin problems. Why do not you make the excellent choice in every meal? You will start to look more beautiful and healthier.

6. Low-fat Yogurt

best foods for skin

Yogurt is the wonderful and amazing food for your skin. It not only improves your digestion system but also boosts your immune system. Therefore, eating yogurt is the excellent way on how to prevent digestion problems as well as other ailments at bay. The possible reason may be that yogurt contains good bacteria that can help you to fight the harmful bacteria causing many diseases. Good bacteria are beneficial for your digestion. Not many people know that digestion problems can cause skin conditions such as inflammation and rosacea. Therefore, yogurt should be included in a list of best foods for skin. We suggest that people who are diagnosed with skin problems should eat yogurt daily as the natural treatment. However, you need to buy low-fat yogurt without added sugar in order to achieve the maximum benefits.

7. Sweet Potatoes

best foods for skin

When you look for the best foods for skin health, you should not ignore sweet potatoes. It is said that eating sweet potatoes will help you to prevent your skin from wrinkles. A possible explanation mentioned that sweet potatoes are rich in vitamin A. Vitamin A has been found to be effective in reducing wrinkles as well as other signs or aging. Although there are many available skin care products containing vitamin A in the market, you should not over use them. Using too much these skin product will lead to irritated and dry skin. It will be better if you include sweet potatoes as well as rich-vitamin A foods in your healthy diet.

Beside vitamin A, sweet potatoes also have the great source of antioxidants which can slow down the process of aging. It is recommended choosing the good sweet potatoes which do not have any bruises, cracks or soft spots. You should not buy sweet potatoes stored in the refrigerator because the cold temperature will alter its taste. Sweet potatoes should be stored in the dry, cool, well-ventilated, and dark place. They can remain the freshness up to ten days. It is better to keep the sweet potatoes in the root cellars which can help to remain the characteristics, flavor and nutrients of sweet potatoes. If you do not have root cellar, I would like to recommend storing them in a dark, cool and well-ventilated cupboard. The cupboard needs to be far away from the excess heat like the store. Hot temperature may spoil sweet potatoes. The flesh of sweet potatoes easily becomes dark if it gets exposed to the air; therefore, you should cook them immediately after peeling or cutting. If you want to prevent the oxidation, you can keep it in a large bowl with water covering completely. This effective tip will help you to maintain their freshness until you are willing to cook sweet potatoes.

However, if you cannot provide enough vitamin A in your daily diet, you can take the supplement instead. When you want to take vitamin A supplement, you should consult the doctor first. Too much vitamin A consumption may result in several skin conditions.

8. Broccoli

best foods for skin

Broccoli as well as other green vegetable is beneficial for your skin health and complexion. It is said that the darker veggies and fruits are, the more nutrients they contain. Broccoli has the great source of vitamin C and vitamin A which help you to reduce the fine lines and wrinkles. Moreover, broccoli also helps us to prevent vitamin D deficiency epidemic. Vitamin A and vitamin K present in broccoli will keep the vitamin D under the balance. Therefore, it is better to eat broccoli as the healthy diet than taking vitamin D supplement. This vegetable also contains antioxidant nutrients that reduce the sign of aging. Because of anti-inflammatory properties, eating broccoli is considered as the effective way on how to treat and prevent skin inflammation.

When you buy broccoli, it is recommended choosing broccoli with floret clusters that are not bruised. The good broccoli needs to have uniform color, dark green or purple-green. The stems and stalk need to be firm without any slimy spots. To store this vegetable, you should put broccoli in a plastic bag and remove the air in the bag as much as possible. Broccoli can be stored in the refrigerator without nutrient or flavor loss up to 10 days.  You should not wash the broccoli under the running water before storing because water can spoil this vegetable. You can keep the sealed plastic bag of broccoli in the refrigerator. However, because the vitamin C content may be lost quickly, you should cook and eat broccoli within a couple of days.

9. Avocado

best foods for skin

Avocado has the great source of vitamin A and C, healthy fats, and fiber, which make it become the great and excellent food for your skin health. Eating avocado will help you to enhance the skin complexion and slow down the aging process. Avocado will reduce the winkles and fine lines. Therefore, this ingredient has been used to make the homemade and natural skin masks for ages. However, using avocado skin masks can cause clogged pores. You should not use avocado as the skin mask when you have acne-prone skin.

Besides the good impact for your skin, including avocado in your diet also has many health benefits, such as blood sugar control, weight management and insulin regulation. Therefore, you should eat avocado as the healthy diet for your skin and overall health.

It is recommended choosing ripe soft avocado without any cracks or dark sunken spots. Avocado has varieties which have different textures, various degrees of glossiness and different color. You can make the avocado ripen when keep it in a paper bag or a fruit basket at the room temperature. The avocado will ripen and its skin becomes darker within a few days. However, you should not rely on the avocado’s color to define its ripeness. I suggest that you should hold the avocado gently in your hand and use your finger to its surface. The ripe avocado will yield if you do that. You should not keep the avocado in the refrigerator until it ripens. The ripe avocadoes can be stored in the refrigerator for a few days. In order to enjoy avocado, you can add it into the black bean soup, which will enhance its flavor. Moreover, you can make the traditional guacamole by mixing onion, chopped avocados, cilantro, tomatoes, lime juice and seasoning. It is recommended substituting avocado for mayonnaise on the bread when you want to make a sandwich. You can use avocado in the healthy salad by mixing sliced avocado with oranges, fennel and fresh mint.

10. Vitamin D

best foods for skin

Although vitamin D is not available in your diet, it is still necessary vitamin for your skin, especially if you want to slow down the aging process. People often take vitamin D by sun exposure. However, when you live in the less sunny areas and spend a lot of times indoor, you can increase the vitamin D intake in your diet. You can drink the vitamin D-rich beverages or eat foods which are high in vitamin D. Foods which are high in vitamin D include cod liver oil, oily fish such as salmon, tuna or mackerel, mushrooms, whole grain, tofu, pork, eggs, and dairy products such as butter, low fat fruit yogurt or fortified skimmed milk. However, if you cannot provide enough vitamin D in your diet, the alternative way is taking vitamin D supplement. It is important to see the doctor before taking this supplement to make sure that it does not cause any unwanted side effects.

11. Chocolate

best foods for skin

Because cocoa will hydrate your skin, which makes your skin look suppler and firm, chocolate is considered as one of the best foods for skin health. According to Dr. Bank and Nicholas  Perricone, a dermatologist in New York city, dark chocolate has the great source of flavonoids with antioxidant properties. Therefore, eating chocolate will help you to slow down the aging process and reduce wrinkles or fine lines appearing on your skin. In order to get maximum flavonoid content, it is recommended eating chocolate with 70 percent cacao. You only need a couple of squares chocolate a day in order to improve the luminosity of your skin. Jessica Wu who is a dermatologist in Los Angeles said that if you want to treat skin puffiness, you just need to apply the chocolate topically.

12. Pomegranates

best foods for skin

If you want to look for the best foods for skin health and complexion, you should not ignore pomegranates. Because pomegranates are packed with antioxidants, it will help your skin flush out of the toxins and free radicals. Moreover, eating pomegranates will give your skin rosiness. Only one pomegranate or a glass of this juice per day will give you’ the glowing, gorgeous, beautiful skin appearance. Pomegranates can be applied topically on your skin. When applied, it will moisturize your skin and reduce the fine lines appearing on your skin.

13. Walnut

best foods for skin

Because of omega-3 fatty acids content, walnut will improve the skin elasticity. Walnuts are rich in copper, a mineral that can boost the collagen production. It is said that you should bring a handful of walnuts with you to improve your skin health and complexion.

Besides omega-3 fatty acids, walnuts are loaded with many nutrients that are good for your skin. These nutrients include tannin, phenolic acids and flavonoids, and vitamin E. Vitamin E plays the important role in making your skin hydrated and radiant. Many studies have found out that vitamin E is necessary for skin and overall health. For examples, eating walnuts daily will lower the risk of developing several diseases and ailments such as metabolic syndrome, type 2 diabetes, and cardiovascular problems.

When purchasing these walnuts, you should choose the walnuts with heavy shells, compared to its size. Moreover, the walnut’s shell should not be pierced, cracked or stained. The reason may be that these shells are the sign of mold appearing on the nutmeat. These walnuts are unsafe to buy. Shelled walnuts are placed in the prepackaged containers or bulk bins.

Like other foods, you can buy walnuts in the bulk section. When you buy walnuts, you should make sure that the containers of walnuts are covered well and completely. The store you buy walnuts has good product feedback in order to ensure its good quality and maximal freshness. When you buy walnuts in the container or bulk bins, you should not choose shriveled or rubbery walnuts. If possible, you should smell the walnuts in order to make sure that they are not rancid. Because of their rich polyunsaturated fat content, the walnuts are easily perishable. Therefore, care should be taken well during the time of storing. Walnuts should be placed in an airtight container and stored in the refrigerator. If you can store them in the cool, dark and dry place, walnuts can stay fresh for 6 months. The recipe using walnut ingredient is very simple. You can add the crushed walnuts in your plain yogurt with maple syrup on top. You can also mix the walnuts with other vegetable and fruits in order to make healthy sautéed vegetables or vegetable salads. Other vegetable dish, dessert and fruit can be made from walnuts.

14. Peppers

It is said that women who eat yellow or green vegetables regularly have less winkles and fine lines than women who do not. The possible reason may be that there are carotenoids in pepper which can protect your skin from sun sensitivity. It is recommended eating two cups peppers daily in order to get the maximum benefits. Alternatively, you can add cracked pepper into your favorite delicious salads.

15. Sunflower Seeds

best foods for skin

Another food on how to make your skin look beautiful and gorgeous that you should not ignore is sunflower seeds. The possible reason may be that sunflower seeds are loaded vitamin E, a necessary vitamin for the skin which keeps your skin look supple and radiant. Eating sunflower seeds daily will help you to protect your skin from sun damage. It is recommended eating a handful sunflower seeds daily.

Moreover, because of high essential –fatty-acids content, sunflower seeds oils can be used as the home remedy to treat parched body parts, such as heels or lips when applied topically. Because sunflower seeds are rich in nutrients, vitamins and minerals, it can help your body to resolve many problems and ailments related to cardiovascular system, cholesterol balance, muscle, nerves, and blood vessels.

The sunflower seeds are shelled or unshelled when you buy it. It is stored in the prepackaged containers or bulk bins. Like other foods, you can purchase shelled or unshelled sunflower seeds in the bulk section. The prepackaged containers should be covered carefully in order to ensure the sunflower seeds are freshness. Due to high fat content, sunflower seeds easily become rancid. If you want to avoid rancidity, you should place them on the airtight container and store them in the refrigerator. They can be frozen because the cold temperature does not affect their flavor, nutrients and texture. You can add sunflower seeds into your favorite delicious chicken, tuna or turkey salad. Green salads can be mixed with sunflower seeds. You can substitute sunflower seeds for flour when dusting the meat. Moreover, the sunflower seeds can be added into cold or hot cereal as the healthy benefits.

16. Kidney Beans

best foods for skin

Many studies have found the connection between the skin blemishes and zinc deficiency. Therefore, thanks to high zinc contents, kidney beans should be included in a list of best foods for skin health and complexion. Moreover, zinc has healing properties. It is the reason why zinc is considered as the effective remedy that helps you to fight against acne problems as antibiotics do when it is applied topically. Zinc is also the excellent ingredient in many skin care products which are available in the market. Specifically, body lotions such as Dial NutriSkin Replenishing Lotion with BioNutrients Soothing may help you to deal with blemish problem.

17. Soy

best foods for skin

It is said that eating edamame or drinking latte with soy milk can give you the clear complexion. The possible explanation may be that soy milk contains proteins and minerals that can decrease hyperpigmentation. One cup of edamame will result in the significant achievement. Moreover, soy is also an effective remedy that can help you to prevent the sun spot. Soy also has the great source of antioxidant. Therefore, it can help you to reduce the wrinkles or fine lines. Eating soybean will give us the significant impressive benefits, such as preventing cancer, fighting against obesity, losing weight, and keeping type 2 diabetes at bay. Therefore, you should consume soybean as the healthy superfood for your skin and overall health.

You can buy dried soybeans in every bulk bin. These soybeans are often stored in prepackaged containers or bulk bins. When purchasing, you should make sure that the soybeans do not have insect damage or moisture. The soybeans need to be a whole and not cracked. Canned soybeans can be bought in the market. Unlike other canned vegetables, canned soybeans may lose nutritional value. There is a loss of nutrients in canned soybeans. Some people found that enjoying canned soybeans are convenient for them because compared to canned soybeans, the dried soybeans required a longer time to cook.

However, I suggest that you should not choose canned soybeans with added additives and salt. Another form of soybeans you can buy is fresh green soybeans, which are also called Edamame. The edamame is fresh soybeans which may be raw or have been boiled or steamed. They look deep green. When you buy edamame, you should make sure that it is unbruised and firm. Edamame is available in any Asian market and natural food stores. If you store the dried soybeans in the dry, cool, and dark places, the nutrients can be kept for up to 12 months. You can increase the protein contents if substitute the soybean flour for white flour in your baked good recipes, including cakes, cookies, breads and muffins. Use sprouted soybeans in salads. You can also spread them on your sandwich. Frozen edamame can become the good snack or appetizer. You just need to put soybean pods in salted water and boil them for about 10 minutes. You can add soybeans in your vegetable soups or stews.

18. Oatmeal

Oatmeal will make you look younger because it has a lot of nutrients and vitamins. Oatmeal takes longer time to break down in your body, therefore, it will keep your blood sugar under the control. A study showed that spiked blood sugar can increase a level of hormones, androgens, which is one of factors causing wrinkles.

19. Strawberries

best foods for skin

If you want to look for the best foods for skin health and complexion, you should not ignore strawberries. Strawberries are not only delicious but also good for your skin as well as overall health. The reason may be that strawberries have more vitamin C when compared with grapefruit or oranges. According to the American Journal of Clinical Nutrition, people who consume rich-vitamin C food will have less fine lines and wrinkles than people who do not. Strawberries have anti-aging properties, which will make you look younger. Toxin and free radicals may damage your skin cells and hamper the collagen production which leads to fine lines. You can eat strawberries daily in order to provide your body enough vitamin C. Moreover, in order to improve the skin complexion from outside, you can make the natural skin berry mask. It is needed to apply the skin mask on your face once or twice a week.

However, if you cannot consume enough vitamin C from your diet, you can take vitamin C supplement instead. But before taking this supplement, you should make an appointment with the doctor to know how much amount of vitamin C you should take daily without causing any unwanted side effects.

Because the strawberries are perishable, it should be bought a few days before using. It is recommended choosing strawberries with deep red color, firm and plump skin. You need to make sure that there is not evidence about mold in strawberries. Do not buy the strawberries with dull color, yellow or green patches because they will be sour and have inferior quality. It is said that full ripe strawberries not only are delicious but also have maximum nutrients. The full ripe strawberries are optimally ripe. Underripe or overripe strawberries are not good because they have lower nutrients, including vitamin C content. Because the strawberries are perishable and fragile, it is difficult to store them. All public health organizations recommended refrigerator temperature should be at 40F to store food safely. While storing, a great care should be taken. Because of fragile characteristic, strawberries should not be washed in the running cold water until you eat them or using them in a recipe. When washing, you should not remove their stems and caps because it will prevent the strawberries from absorbing excess water. You should wash carefully and gently if you do not want to degrade their flavor and texture. The strawberries are delicious when you eat them as the healthy snack. Moreover, you can mix strawberries into your green salad. Breakfast shakes with strawberries have more vibrant texture and delicious taste.

20. Olive Oil

best foods for skin

The anti-inflammation and antioxidant properties of olive oil not only benefit your overall health but also soften your skin. Therefore, it is considered as one of best foods for skin health. Ancient Romans used olive oil to massage their skin. When olive oil is applied topical on your skin, it will help your skin look more gorgeous, more radiant and smoother.  Because of antioxidant properties, olive oil can help your skin fight the free radicals which contribute to fine lines and wrinkles. It also reduces the risk of developing skin inflammation. Olive oil is an effective remedy on how to treat dry skin. If you want to improve your skin from inside out, you can put a few tablespoons of extra-virgin olive oil into a small bowl and then soak a whole-grain bread into it. You can eat it at dinner. You can dab a little extra virgin oil on your dry lips to hydrate it. Use as the effective remedy for rough parches such as your heal or elbows.

21. Pumpkin

best foods for skin

Pumpkin is included in a list of best foods for skin complexion. Because pumpkin contains carotenoids, eating pumpkin will help to fight against the wrinkles and fine line, signs of aging. Eating pumpkin will flush the free radicals out of your skin and your body; therefore, it keeps cell damage at bay. Thanks to vitamin E, C and A as well as effective enzymes, pumpkin can be effective in cleansing your skin. Hydrating properties in pumpkin will make your skin look more glowing and more radiant.

It is recommended eating pumpkin seeds because its seeds are packed of fibers that body needs. You can eat pumpkin or apply it topical on your skin. If you want to create the pumpkin mask to soften your skin, you should blend the mixture of 2 cups of canned pumpkin, 4 tablespoon of honey, 4 tablespoon of low fat yogurt, and 1 tablespoon of pumpkin pie spice with the help of a blender or a food processor. After that, apply the mixture on your face. Wait for 10 minutes before rinsing it off with lukewarm water.

These are 21 best foods for skin health and complexion that I would like to introduce to you on AllRemedies If you have any questions to ask me, please raise your voice by leaving your comments bellow. I will answer as soon as I can.

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