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Why Pumpkin and Pumpkin Seeds Are Good for You? Some Nutritional and Health Benefits

Updated on October 7, 2020
rajan jolly profile image

Rajan is a botany and chemistry major. He has worked as a poultry breeder for 23 years, breeding layer and broiler parents.

The Pumpkin Fruit
The Pumpkin Fruit

Latin Name: Cucurbita Species cultivars like Cucurbita pepo, Cucurbita mixta, Cucurbita maxima and Cucurbita moschata.

About Pumpkin

Pumpkin is a squash-like vegetable belonging to the family Cucurbitaceae. Though a fruit, not in the conventional sense that we have come to recognize them, it is considered a vegetable.

In India, Pumpkin is called Petha Kaddu or Kaddu.

Pumpkin is native to North America. Though commonly pumpkins vary from 4 to 8 kgs weight to the weightier ones at about 35 kgs, there are extremes of some weighing as low as 1 pound to the massive ones weighing over 1000 pounds.

The shape of the pumpkin can vary from oblate to oblong. The skin is smooth but ribbed. The skin and flesh are usually orange-yellow but fruits have been seen to have colours ranging from white to red to grey and even green colours.

All pumpkin plants bear both the male and female flowers. The female flower can be distinguished by the presence of the swollen ovary at the base of the petals as seen in the picture.

Pumpkins are produced all over the world and India, China, Mexico, the United States and Canada are the biggest producers of pumpkin in the world.

Homemade Pumpkin Sauce - Preservative Free

Uses Of Pumpkin

All parts of the pumpkin like the flesh, seeds, leaves, flowers are edible and can be used in more ways than one. Pumpkin can be cooked in a variety of ways and eaten like boiled, baked, steamed and roasted.

Pumpkin is used in soups and purees and often made into a pie. Pumpkin is used to make sweet dishes in the Middle East while in Myanmar it is used to make desserts apart from using it in cooking. Pumpkin is also used to flavour alcoholic and non-alcoholic beverages.

Roasted pumpkin seeds called pepitas are popularly used as a snack while the pumpkin seed oil is used both for cooking as well as salad oil.

Canned pumpkin is usually recommended by veterinarians for correcting digestive upsets in dogs and cats.

Raw pumpkin is fed to poultry to maintain egg production in the winters the season when the production tends to drop.

Pumpkins are used to carve decorative lanterns called Jack-o-lanterns for the Halloween season in North America.

Pumpkin is used to make exfoliating face masks, body butter, pumpkin candles and other DIY projects at home.

Soft and squishy pumpkins can be put in the compost bin along with the skin and guts.

Pumpkin Soup

Nutrients/Nutritional Benefits Of Pumpkin

  • Pumpkin is low in calories and provides just 26 calories per 100 grams.
  • It is free of all types of fats and cholesterol.
  • It is rich in dietary fibre and antioxidant vitamins like vitamins A, C and E.
  • Pumpkin is a wonderful source of many polyphenolic flavonoids like beta-carotene, cryptoxanthin, lutein and zeaxanthin.
  • It provides about 246% of the daily recommended levels of vitamin A.
  • It is a good source of the B complex vitamins like folates, niacin, vitamin B6, thiamin and pantothenic acid.
  • Pumpkin is rich in the minerals copper, calcium, phosphorus and potassium.
  • It is an excellent source of monounsaturated fatty acids.
  • Pumpkin seeds are rich in protein, minerals and vitamins, and are high in calories providing about 559 calories, 30 grams of protein, 110% of the daily requirements of iron, 31% of niacin, 17% of selenium, 71% of zinc etc. They are free of cholesterol.
  • The seeds are an excellent source of tryptophan, the health-promoting amino acid.

Nutrients In Pumpkin Seeds dried

Pumpkin (Cucurbita spp.), dried
Nutritive value per 100 g.
(Source: USDA National Nutrient data base)
Nutrient Value
Percentage of RDA
559 Kcal
10.71 g
30.23 g
Total Fat
49.05 g
0 mg
Dietary Fiber
6 g
58 µg
4.987 mg
Pantothenic acid
0.750 mg
0.143 mg
0.153 mg
0.273 mg
Vitamin A
16 IU
Vitamin C
1.9 µg
Vitamin E
35.10 mg
7 mg
809 mg
46 mg
1.343 mg
8.82 mg
592 mg
4.543 mg
1233 mg
9.4 µg
7.81 mg
9 µg
-Beta Cryptoxanthin
1 µg
74 µg
Pumpkin Seeds
Pumpkin Seeds
Pumpkin Seed Essential Oil
Pumpkin Seed Essential Oil

Health Benefits Of Pumpkin

  • The carotenoids in pumpkin keep the eyesight sharp and reduce the risk of age-related macular degeneration and cataract.
    A cup of cooked pumpkins provide over 200% of the daily requirements of vitamin A and good levels of vitamin A is needed for eye health.
    The carotenoids that the pumpkin is rich in, especially beta carotene is converted by the body into vitamin A.
  • Pumpkin helps in losing weight.
    Pumpkin provides just 50 calories per cup of serving but it provides 3 grams of dietary fibre which helps to keep the stomach full longer on lower calories, thus helping to keep off both hunger and weight at bay.
  • Pumpkin seeds benefit the heart.
    The phytosterols of which the pumpkin is a good source help in lowering LDL or the bad cholesterol.+
  • According to the National Cancer Institute, the orange pigment beta carotene possibly plays a role in reducing cancer risk. This is especially so when beta carotene is obtained from food rather than supplements. Phytosterols also reduce the risk of certain cancers.
    The beta-cryptoxanthin decreases risk of lung cancer in smokers.
  • Pumpkin protects the skin
    The carotenoids in pumpkin neutralize free radicals and also keep the skin wrinkle-free and delay ageing.
  • Because pumpkin seeds contain the amino acid tryptophan, the consumption of seeds helps in the production of the mood elevator serotonin.
    Eating a handful of pumpkin seeds will keep one's mood perked up.
  • A cup of cooked pumpkin has more potassium than a banana. Potassium restores the body's electrolyte balance after a heavy workout and also keeps the muscles working at their optimum.
    Potassium also helps to lower the risk of hypertension.
  • Pumpkin boosts the immune system.
    Pumpkins are an excellent source of vitamin C providing almost 20% of the women's daily needs, according to the Institute of Medicine (IOM). Vitamin C is known to boost immunity levels.
  • The zinc content in pumpkin improves the bone density while the calcium and phosphorus make the bones strong.
  • Pumpkin seeds that are a bit old in age increase in nutritive value. In tests, the Massachusetts Experimental Station found that pumpkin seeds stored for more than 5 months showed increased protein levels.
  • Pumpkin seeds prevent the formation of calcium oxalate stones in kidneys.
  • Pumpkin and pumpkin seeds reduce inflammation in arthritis.
  • Pumpkin seeds are good for prostate health and alleviate urinary problems associated with an enlarged prostate.
  • Pumpkin seeds though not a very good source of vitamin E in the form of alpha-tocopherol contain a wide variety of forms of this vitamin.
    It has been found that the health benefits from any vitamin are more when that vitamin is made available in all its different forms.
    In case of pumpkin seeds vitamin E is available in the following forms: alpha-tocopherol, gamma-tocopherol, delta-tocopherol, delta-tocopherol, alpha tocomonoenol and gamma tocomonoenol. The wide range of forms brings more benefits than one would otherwise get with vitamin E.
  • Pumpkin seeds, seed extracts and seed oil have antimicrobial properties including being antifungal and antiviral.

According to WHFoods, pumpkin seeds should not be roasted for more than 15 to 20 minutes as otherwise unwanted changes occur in the fat structure.




The information provided in this hub is not a substitute for professional medical advice. Please consult your physician, or healthcare provider before taking any home remedies, supplements or starting a new health regime.

This content is accurate and true to the best of the author’s knowledge and does not substitute for diagnosis, prognosis, treatment, prescription, and/or dietary advice from a licensed health professional. Drugs, supplements, and natural remedies may have dangerous side effects. If pregnant or nursing, consult with a qualified provider on an individual basis. Seek immediate help if you are experiencing a medical emergency.

© 2013 Rajan Singh Jolly


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    • rajan jolly profile imageAUTHOR

      Rajan Singh Jolly 

      19 months ago from From Mumbai, presently in Jalandhar, INDIA.

      Thanks for appreciating the information, Hacicu.

    • Hacicu Bogdan profile image

      Hacicu Bogdan 

      19 months ago from Cluj-Napoca, Romania

      Baked pumpkin is one of my favourite foods to eat, even if sometimes upsets my stomach due to eating too much. Great job!

    • rajan jolly profile imageAUTHOR

      Rajan Singh Jolly 

      2 years ago from From Mumbai, presently in Jalandhar, INDIA.

      Kristen, thank you for taking out time to read and comment on my article. Glad you like it.

    • Kristen Howe profile image

      Kristen Howe 

      2 years ago from Northeast Ohio

      This was so interesting to know on how healthy pumpkins can be. I used to have a neighbor back n New Jersey who made pumpkin bread this time of year. I would love to make it someday. I love everything pumpkin-flavored in the fall.

    • profile image

      Cdr. B S SOOD ( Retd. ) 

      6 years ago


      One of my friend is suffering from low homoglowin, It has been diognised that he is low on Bone Marrow which is not producing blood . result is lot of weakness . he is ABOUT 68 YRS OLD . I advised him to take Pumpkin shake early inthe Morning on empty stomach . and eat only after about 15/20 min. He says it is help ful and he feels better. for how long he should keep on taking pumpkin shake. I hope there is no long term harms. pl reply me on my E-mail -: Thx & regards

    • rajan jolly profile imageAUTHOR

      Rajan Singh Jolly 

      6 years ago from From Mumbai, presently in Jalandhar, INDIA.

      Thanks for stopping by, precy and for the sharing.

    • precy anza profile image

      precy anza 

      6 years ago from USA

      Such good information you have here Rajan. :) I didn't know pumpkin is used to flavor beverages, didn't know that before. I love pumpkin pies :) Up and shared!

    • rajan jolly profile imageAUTHOR

      Rajan Singh Jolly 

      7 years ago from From Mumbai, presently in Jalandhar, INDIA.

      Thanks for stopping by, FlourishAnyway.

    • FlourishAnyway profile image


      7 years ago from USA

      Timely hub as we head into my favorite time of year! It is great to know that pumpkin is so nutritious, as I like to bake with pumpkin -- pies, muffins, and breads. Glad to see you included PeggyW's recipe. She is a great cook, and I have tried many of her recipes and enjoyed them.

    • rajan jolly profile imageAUTHOR

      Rajan Singh Jolly 

      7 years ago from From Mumbai, presently in Jalandhar, INDIA.

      Thanks for this information and glad to know you appreciate the info. Thank you for visiting.

    • vespawoolf profile image

      Vespa Woolf 

      7 years ago from Peru, South America

      We love pumpkin and now I realize how good they are for us! Here in Peru, pumpkin is one of the main staples of the diet. They're often included in soups and there's a very common dish called "locro de zapallo" that includes pumpkin as the main star and includes cubes of fresh cheese, fava beans and local herbs. yum! Now I'll appreciate the health benefits of pumpkin more. Thank you!

    • rajan jolly profile imageAUTHOR

      Rajan Singh Jolly 

      7 years ago from From Mumbai, presently in Jalandhar, INDIA.

      Womensrights-as long as you eat pumpkins anyway it is going to benefit your health so keep using them in a mix of anything you fancy. Thanks for stopping by. Your comment went into the spam folder and hence the late reply.

      Marlene-Glad you liked Ramsay's video. He's quite an entertainer as well! And the risotto looks awesome. Thanks for reading.

    • MarleneB profile image

      Marlene Bertrand 

      7 years ago from USA

      Excellent, as usual. That Gordon Ramsay is a treat to watch. My pumpkins are ripe now, so I think I'll make some Pumpkin Risotto - Ramsay style.

    • womensrights profile image


      7 years ago

      I personally hate pumpkins but i try to incorporate them in other foods like mix them in chapati while kneading or eat them with a mix of meat and potatoes.As for the seeds most people here take them to a mill and mix the pumpkin seed flour with maize or wheat flour.Great info

    • rajan jolly profile imageAUTHOR

      Rajan Singh Jolly 

      7 years ago from From Mumbai, presently in Jalandhar, INDIA.


      Vinaya, Gwenny, GTF and Nithya. I appreciate the sharing, Gwenny.

    • Vellur profile image

      Nithya Venkat 

      7 years ago from Dubai

      Great information on health benefits and nutrition of pumpkin seeds. Great recipe videos. Voted up.

    • Glimmer Twin Fan profile image

      Claudia Mitchell 

      7 years ago

      Every fall we have loads of pumpkin seeds and we roast them with various spices and salt. They are the best snack and healthy too! Thanks for this reminder.

    • GwennyOh profile image


      7 years ago

      Well done Rajan. I am pleased to know that the pumpkin is as nutritious as it is delicious. Thanks so much for this wealth of information. Appreciated.

      Voted up. Pinned on Pinterest.

    • Vinaya Ghimire profile image

      Vinaya Ghimire 

      7 years ago from Nepal

      Pumpkin vegetable is must in the feasts during the Hindu rituals in our society. I like this vegetable. Thanks for sharing this wonderfully researched article.

    • rajan jolly profile imageAUTHOR

      Rajan Singh Jolly 

      7 years ago from From Mumbai, presently in Jalandhar, INDIA.

      Thanks for giving this hub a read, votes up and sharing. Glad you like the pumpkin ravioli recipe as well.

    • Au fait profile image

      C E Clark 

      7 years ago from North Texas

      Had no idea pumpkin was so beneficial in the diet. The pumpkin ravioli looks great, however no one makes a better pumpkin pie than me, and Peggy W's pumpkin bread is superb. Voted up, useful, interesting, and will share.

    • rajan jolly profile imageAUTHOR

      Rajan Singh Jolly 

      7 years ago from From Mumbai, presently in Jalandhar, INDIA.

      Patricia, glad you realize the enormous health benefits of this mild vegetable. Thanks for stopping by.

    • pstraubie48 profile image

      Patricia Scott 

      7 years ago from North Central Florida

      Of course I was drooling by the time I was finished reading this, rajan jolly. Pumpkin is one of my favorite foods and I usually ignore it totally until fall. Silly me. I need to enjoy it more often especially now that I see all of the ways it will help me healthwise.

      Thanks for sharing. Angels are on the way ps

    • rajan jolly profile imageAUTHOR

      Rajan Singh Jolly 

      7 years ago from From Mumbai, presently in Jalandhar, INDIA.

      Thanks Indian Chef. Appreciate the sharing and votes.

    • Indian Chef profile image

      Indian Chef 

      7 years ago from New Delhi India

      Rajan I knew pumpkin is very good for health but never did I know it was so healthy. I like pathe ki sabji with puris and it is one of the regularly made in our home in season. Very well written Hub. Voting it up, awesome and sharing.

    • rajan jolly profile imageAUTHOR

      Rajan Singh Jolly 

      7 years ago from From Mumbai, presently in Jalandhar, INDIA.

      @moonlake-good to know you have pumpkin crop that is doing quite well. Thanks for visiting and leaving your comments and the sharing as well.

      @Audrey-feels good to know the info is liked. Thanks for all the votes and sharing. Have a great day!

      @Jaye-it's good to know you eat a lot of this healthy vegetable. Thanks for stopping by.

      @vibesites-thank you so much. I have never tried watermelon seeds though.

      @Chitrangada-thanks for reading and commenting. Your visit is much appreciated.

    • ChitrangadaSharan profile image

      Chitrangada Sharan 

      7 years ago from New Delhi, India

      Very informative and useful hub!

      We all are aware of the goodness of Pumpkin for all age groups. But thanks for describing the detailed benefits of Pumpkin.

      Very nice and well done. Thanks for another wonderful hub!

    • vibesites profile image


      7 years ago from United States

      I love pumpkin seeds... maybe more than the watermelon seeds but they're both good! I love to nibble them. Thanks for posting their amazing health benefits Rajan! :)

    • JayeWisdom profile image

      Jaye Denman 

      7 years ago from Deep South, USA

      Rajan....Your hubs are full of a wealth of information, and I appreciate all the effort you put into researching healthy foods and writing about them.

      I love pumpkin-walnut bread made from organic pumpkin. I also include organic pumpkin in my dog's homemade food, so there's a lot of pumpkin eaten around this house.

      Voted Up++


    • vocalcoach profile image

      Audrey Hunt 

      7 years ago from Idyllwild Ca.

      I love pumpkin and your hub gives such inclusive information. I always learn from you my friend. Voted up, useful, awesome, interesting and will pin and share. Thank you. ~ Blessings ~ Audrey

    • moonlake profile image


      7 years ago from America

      Love pumpkins and our grop this year seems to be doing real well. Great hub and Voted up and Shared.

    • rajan jolly profile imageAUTHOR

      Rajan Singh Jolly 

      7 years ago from From Mumbai, presently in Jalandhar, INDIA.

      Thanks for visiting, tirelesstraveller

    • tirelesstraveler profile image

      Judy Specht 

      7 years ago from California

      Never realized how nutritious pumpkin seeds were. Thanks for the information.

    • rajan jolly profile imageAUTHOR

      Rajan Singh Jolly 

      7 years ago from From Mumbai, presently in Jalandhar, INDIA.

      Thanks for the visit and comments, Prasetio. I appreciate the vote as well.

    • prasetio30 profile image


      7 years ago from malang-indonesia

      Pumpkin is my favorite. I learn many things here related with pumpkin. Thanks for writing and sharing with us. Good job, brother. Voted up :-)


    • rajan jolly profile imageAUTHOR

      Rajan Singh Jolly 

      7 years ago from From Mumbai, presently in Jalandhar, INDIA.

      @Rasma-Thanks for your input, reading and sharing the hub.

      @Paul-Thanks for all the votes and sharing. Have you benefitted by eating pumpkin seeds? I'm leaving for China on the 13th of this month and will be visiting Keqiao, Shaoxing. My daughter lives in Keqiao.

      @Joe-Good to know you like pumpkin pie and appreciate the benefits of this healthy vegetable. Thanks for visiting and have a great weekend. Aloha!

      @Devika-thanks for reading and the vote up.

      @Aurelio-thanks for the read and votes.

    • alocsin profile image

      Aurelio Locsin 

      7 years ago from Orange County, CA

      I very much enjoy pumpkin as a starch, a bread and desert and am relieved to know it has all these benefits. Voting this Up and Useful.

    • DDE profile image

      Devika Primić 

      7 years ago from Dubrovnik, Croatia

      I like both the seeds and the pumpkin the Pumpkin And Pumpkin Seeds - Uses, Nutritional And Health Benefits is useful, informative and interesting facts to know about. Voted up!

    • hawaiianodysseus profile image

      Hawaiian Odysseus 

      7 years ago from Southeast Washington state

      Pumpkin is my favorite pie. It's most interesting to now learn how valuable it is as a dietary entrée as well as nutritional supplement. Thank you so much for being such a wonderful source of great health information. Aloha, and have a terrific weekend, my friend!



    • Paul Kuehn profile image

      Paul Richard Kuehn 

      7 years ago from Udorn City, Thailand


      This is an awesome well-researched hub on nutritional and health benefits of pumpkins and their seeds. I have always enjoyed growing pumpkins and eating them in pies and bread. I was glad to read your reference about pumpkin seeds being good for prostate health. I have BPH, and a few years ago I met a doctor in Bangkok who advised eating pumpkin seeds for prostate health. I have been taking them with my oatmeal every morning since hearing this from the doctor. Voted up and sharing with followers and on Facebook. Also Pinning and Tweeting. By the way, when are you travelling to China and which cities will you visit?

    • Gypsy Rose Lee profile image

      Gypsy Rose Lee 

      7 years ago from Daytona Beach, Florida

      Thanks for sharing this informative and interesting hub. Pumpkins are a big deal on this side of the world and people look forward to their harvest every year. Passing this on.

    • rajan jolly profile imageAUTHOR

      Rajan Singh Jolly 

      7 years ago from From Mumbai, presently in Jalandhar, INDIA.

      @Bill-thanks and it is good to see you.

      @Deergha-thanks for the read, sharing and votes.

      @Peggy-thanks for adding the link and I'd like to include your recipe hub for pumpkin walnut bread, in this hub. Thanks for the votes and sharing.

      @ImKarn-glad to know you like pumpkins in all forms. Appreciate your reading and sharing of this hub. Thanks.

      @Rose-thank you and the pumpkin seeds are very healthy as well.

      @Kathryn-I'm glad you like the info and the recipes. Thanks for the read, vote and sharing.


    • carol7777 profile image

      carol stanley 

      7 years ago from Arizona

      I always have a bag of these deliteful tasting seeds. Now that I know their nutritional winning combo.

    • Kathryn Stratford profile image


      7 years ago from Windsor, Connecticut

      I love pumpkins! I have canned pumpkin puree in my cupboard nearly year-round. In the Autumn I especially like to use them in many meals. The seeds are delicious.

      I like the selection of videos you have here. I am going to check them out at some time in the future. I am very interested in the one for Pumpkin Ravioli. If it is simple enough, I think I will try it sometime!

      Thank you for providing the nutrition information, as well as the many uses and benefits of this fruit.

      Voted up and shared. Have a wonderful day, Rajan!

      ~ Kathryn

    • rose-the planner profile image

      rose-the planner 

      7 years ago from Toronto, Ontario-Canada

      You don't have to sell me on this one Rajan I love pumpkin seeds and now I am thrilled to see all the benefits. This is another awesome and informative article! Thank you for sharing. (Voted Up) -Rose

    • ImKarn23 profile image

      Karen Silverman 

      7 years ago

      LOVE pumpkin anything! Seeds, pies, muffins - anything! Thanks for letting me know that i'm healthier for it!

      Great info, Rajan..


    • Peggy W profile image

      Peggy Woods 

      7 years ago from Houston, Texas

      This is a fantastic hub all about the uses of pumpkin and the health benefits. I am going to add a link from this to my hub titled Delicious Pumpkin Walnut Bread Recipe ~ Not Just for the Holidays! It will make a nice addition as to the value of incorporating more pumpkin into our diets.

      Many up votes, sharing and pinning in addition.

    • dghbrh profile image


      7 years ago from ...... a place beyond now and beyond here !!!

      I never had this idea that Pumpkins are so much full with health benefits. Thank you so much for sharing this awesome hub. Very useful and informative as always. Sharing across and votes up useful.


    • billybuc profile image

      Bill Holland 

      7 years ago from Olympia, WA

      They are growing in our garden as I write this. We love pumpkins, and I'm so happy to read about the benefits of it. Thanks as always for the great information.

      blessings always


    • rajan jolly profile imageAUTHOR

      Rajan Singh Jolly 

      7 years ago from From Mumbai, presently in Jalandhar, INDIA.


      @Zubair-you are right. Thanks for reading.

      @roc-appreciate you sparing time to read and comment.

      @dhannya-yes traffic is down since the past few months. I think most people are facing traffic drop. It will take time to come back I feel. Good to see you again.

      @MsDora-glad you like the nutritional info. Thanks for stopping by.

      @Thelma-actually I too had no idea pumpkin was so healthy but as I researched it was a revelation to me too. Thanks for the votes and sharing.

    • Thelma Alberts profile image

      Thelma Alberts 

      7 years ago from Germany and Philippines

      Great information about pumpkin. I love eating this and I did not know that it has a lot of health benefits. Thanks for sharing. I see to it now that I eat pumpkin at least once a week. Voted up and shared.

    • MsDora profile image

      Dora Weithers 

      7 years ago from The Caribbean

      Our Caribbean pumpkins are the best and we've had a great season. Thanks especially for the information on nutrients. Voted Up!

    • dhannyya profile image


      7 years ago

      good article on pumpkin seeds is long time since I am coming to hubpages..

      my traffic is down by 50% since you experience traffic problem? ....will the traffic come back?...kindly clear my doubt..i have no motivation to write for hubpages vews was just 500..what do you say?

    • roc6 profile image


      7 years ago from Cape Town, South Africa

      Thank You for a wonderful hub, I need to start eating pumpkin seeds again, I love the soup, as a veg as well. I like the sound of pumpkin ravioli.

    • Zubair Ahmed profile image

      Zubair Ahmed 

      7 years ago

      Hi Rajan,

      Another one of my favorite, I hear pumpkin seed is very good for men and their manhood amongst some of its health benefits, I wonder how true that is.

      Have tried pumpkin and lamb chops made into a curry? Very tasty

      Thank you for sharing.

    • Harsha Vardhana R profile image

      Harsha Vardhana R 

      7 years ago from Bangalore

      Useful and wonderful info! Anti-microbial properties are fairly unknown to many.

      Thanks, Rajan!



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