What is Tamarind Fruit?
Tamarind fruit whose scientific name is Tamarindus indica is a delicious, sweet, and sour fruit that has a wide variety of uses. It is in pods characterized by long, brown shells. Inside is a sticky, fleshy, juicy pulp. Tamarind can be consumed as a raw fruit, added to desserts once it is fully ripe or can be dried and ground into a spice. Often, it is used in jams and sauces and is even dried and processed into candies in some parts of the world.
Additionally, tamarind has many nutritional components which include a significant level of vitamin C, E, and B, calcium, iron, phosphorus, potassium, manganese, and dietary fiber. Several organic compounds make tamarind a powerful antioxidant and anti-inflammatory agent.
The fruit has many health benefits which include its ability to reduce inflammation throughout the body, improve vision, boost respiratory health, heal skin conditions, and improve the digestive system. Also, it relieves pain, boosts the immune system, reduces fever, lowers cholesterol to improve cardiovascular health, treats piles, prevents cancer, and protects against parasites and worms.
Tamarind Fruit History
Although believed to have originated in Africa, tamarind fruit is now found in tropical regions around the globe. It has been cultivated for so long in India that some consider it to be indigenous there. It was later brought to other areas, including South Asia, Arabia, Australia, Taiwan, and China. In the 16th century, it was introduced to Mexico as well as other areas in Central and South America by Spanish and Portuguese colonists where it has since become a popular ingredient.
Today, India is considered the world’s biggest producer of tamarind. Still, it remains a dietary staple of people from diverse areas around the world.
Tamarind Fruit Nutrition Value
It is a very valuable commodity in the world because of its nutritional components. These include a significant level of vitamin C, E, and B, calcium, iron, phosphorus, potassium, manganese, and dietary fiber. Several organic compounds make tamarind a powerful antioxidant and anti-inflammatory agent.
Amount Per 100 grams
- Calories 239
- Total Fat 0.6 g
- Cholesterol 0 mg
- Sodium 28 mg – 1% RDA
- Potassium 628 mg – 17% RDA
- Total Carbohydrate 63 g – 21%
- Dietary fiber 5 g – 20% RDA
- Sugar 57 g
- Protein 2.8 g – 5% RDA
- Vitamin C 5% RDA
- Calcium 7% RDA
- Iron 15% RDA
- Vitamin B-6 5% RDA
- Magnesium 23% RDA
Loaded with Magnesium
Nutrition Health Benefits of Tamarind Fruit
Tamarind fruit is bursting with magnesium, an important mineral that plays a central role in many aspects of health. Magnesium is important for bone formation, regulating heart rhythm, muscle contractions, and blood sugar control, among other things.
According to one 2012 study out of the Center for Magnesium Education & Research in Hawaii, nearly half of Americans consumed less than the daily recommended amount of magnesium. However, incorporating magnesium-rich foods like tamarind into your diet can make it easy to meet your magnesium needs. Just one cup of raw tamarind pulp can meet 28 percent of the daily requirement for magnesium.
In addition to tamarind, other foods high in magnesium include spinach, pumpkin seeds, yogurt, kefir, almonds, and black beans.
Health Benefits of Tamarind Fruit
1. Aids In Digestion
Tamarind is considered a natural laxative, it contains fiber which adds bulk to the stool making it move through the smooth muscles of the intestinal tract easily. Tamarind is also a bilious substance, meaning that it stimulates the activity of bile, which can help dissolve food faster, and the fiber stimulates gastric juices to speed up digestion. All of this together means that things run through your digestive tract faster, making it a powerful laxative if you are suffering from chronic constipation. Oddly enough, the fiber can also reduce loose stools, and studies have shown tamarind to be
effective against chronic diarrhea as well.
2. Heart Health
The fiber content in tamarind certainly has something to do with the reduction in cholesterol, since it is known to scrap excess LDL cholesterol from the veins and arteries. The potassium in tamarind may be responsible for a reduction in blood pressure since it is known as a vasodilator that reduces the stress on the cardiovascular system. Vitamin C is an antioxidant neutralizes free radicals, the by-products of cellular metabolism that have been linked to heart diseases and several other health conditions.
3. Aids in Weight Loss
Tamarind contains hydroxycitric acid (HCA) which is connected to weight loss because it has been shown to inhibit an enzyme in the body that specifically helps to store fat. Furthermore, tamarind has been known to suppress the appetite by increasing the neurotransmitter serotonin.
4. Regulates Blood Sugar Level
Tamarind inhibits the enzyme alpha-amylase, which mainly stops carbohydrates from being absorbed. A carbohydrate-heavy diet can increase the chances of uncontrolled glucose and insulin levels, which is the biggest problem for people suffering from diabetes. Tamarind can help to monitor and control these fluctuations.
Essential tamarind oil with tamarind pods on old wooden background
5. Boosts Immunity
Tamarind has high levels of vitamin C and other antioxidants which helps boost the immune system and ensure long-term health, keeping away from microbial and fungal infections. It also has antiseptic and antimicrobial properties.
6. Anti-inflammatory Properties
Tamarind has anti-inflammatory abilities which help reduce joint pain and inflammation, arthritis, rheumatic conditions, and gout. It also reduces eye irritation; one of the most common forms of which is conjunctivitis, also known as pink eye. Tamarind has shown a definite soothing and anti-inflammatory ability and is, therefore, used in many herbal remedies for inflammation.
7. Prevents Anemia
Tamarind is a very good source of iron and a single serving can provide more than 10% of your daily requirement. A healthy supply of iron in the body guarantees proper red blood cell count in the body, which can ensure appropriate oxygenation of different muscles and organs to function properly. Also, iron deficiency results in anemia, which is characterized by weakness, fatigue, headaches, cognitive disorders, and stomach issues.
8. Improves Nerve Function
Tamarind has thiamine which is responsible for improving nerve function, as well as muscle development, which can help you remain active, maintain your reflexes, and stay strong.
9. Treats Allergies
Tamarind has antihistamine properties and this can help fight colds and flu which are usually caused by allergies or viral infections. They also help prevent asthma attacks.
10. Skin Care
Tamarind helps reverse sun damage and can also be ground to be used as an exfoliator. The fruit contains Alpha hydroxyl, which is what helps prevent spots and acne.
11. Improves Circulation
Tamarind is a very good source of iron and a single serving can provide more than 10% of your daily requirement. A healthy supply of iron in the body guarantees proper red blood cell count in the body, which can ensure appropriate oxygenation of different muscles and organs to function properly. Also, iron deficiency results in anemia, which is characterized by weakness, fatigue, headaches, cognitive disorders, and stomach issues. So, eat plenty of tamarinds to keep anemia at bay!
12. Manages Diabetes
Along with its ability to stop weight gain, it also inhibits the enzyme alpha-amylase, which mainly stops carbohydrates from being absorbed. A carbohydrate-heavy diet can increase the chances of uncontrolled glucose and insulin levels, which is the biggest problem for people suffering from diabetes. Tamarind can help to monitor and control these fluctuations.
13. Beat The Heat
You are prone to suffer a heat stroke if you live in a region that is particularly hot and if you aren’t hydrated well. Tamarind juice made with a little cumin can prevent heat-related issues and cool your system.
14. Ulcer Prevention
Only a healthy digestive system will help absorb nutrients to their full potential. Ulcers can be prevented by the regular use of tamarinds. Tamarind seed extract contains compounds that inhibit the occurrence of ulcers.
15. May Help Prevent Cancer
Cancer is caused due to the growth of cells that thrive on free radicals. As a powerhouse of antioxidant tamarinds will promote antioxidants in the body, causing cancerous cells to be eliminated.
Tamarind also helps fight colds and flu. These are usually caused by allergies or viral infections. However, tamarind has antihistaminic properties that help prevent asthma attacks and other types of colds and flu.
17. Tamarind Fruit Liver
Also, people take tamarinds for liver and gallbladder problems.
Tamarind Fruit Taste
The tamarind fruit has a distinct sour-sweet flavor, and the tamarind taste is often described as a mix of lemons, dates, and apricots all at once. However, tamarind is available in a range of flavors, from very sweet to very sour.
While these all come from the same fruit, they vary based on ripeness. As tamarind pulp becomes riper, it becomes sweeter and more thick and paste-like.
Certain degrees of sourness may be better suited for specific types of cuisine. For example, Indian cooking usually uses the sour, raw pods to bring a burst of flavor to meat dishes while the sweeter pulp is used in some Caribbean countries to make candies.
Black Tamarind in Kenya
The tamarind is locally referred to as Ukwaju. Many restaurant owners are replacing imported spices with the fruit. It is grown locally in the Eastern and Coastal regions on large scale. Additionally, farmers from Mwingi and in the coastal region are using it for commercial purposes. Moreso, in Kenya, tamarind is used for the juices and as an additive to foods. Its bold red color of the wood makes it best for carpentry in Kenya and also other countries.
Where to Find and How to Use Tamarind Fruit?
Tamarind is available in a few different forms. Raw tamarind pods are the least processed and can be opened to extract the pulp from the pods. Pressed blocks are also available and are formed by removing the seed and shell to press the pulp into a block. Finally, tamarind concentrate is made from pulp that has been boiled and may include the addition of preservatives. Tamarind spice is also available and is used as a souring agent and seasoning for foods.
If you’re wondering where to buy tamarind fruit fresh, try looking at your local specialty Asian or Indian market. More processed forms of tamarind can also be purchased through some online retailers as well.
Tamarind is a typical ingredient in many types of cuisines around the world. In India, tamarind pods are used to season meat, fish and rice dishes while in areas like Jamaica, Cuba and the Dominican Republic, tamarind candy is a common treat made by mixing tamarind pulp with sugar. In Thailand, meanwhile, tamarind sauce is used to flavor a variety of dishes, from stir-fry to pad thai. Tamarind is also commonly used in Central and South America as well as the Caribbean. Also, it can be found on Walmart the third-largest market in the world.
Where to buy Tamarind fruit in Kenya
In large scales, the fruits are located in the coastal region. To find supplies on Tamarinds near you, click here.
Tamarind Simple Recipe
1. South Indian Tamarind Glazed Salmon
- 2 wild-caught salmon fillets (skin on)
- 1 medium-sized shallot, finely diced
- 2 garlic cloves, finely diced (or 1/2 teaspoon garlic powder)
- 2-3 curry leaves
- 1 tablespoon virgin coconut oil
- 3 tablespoons tamarind concentrate (no the pulp)
- 1 1/2 teaspoons soy sauce
- 2 tablespoons honey
- 2 teaspoons light brown cane sugar
- 1 /2 teaspoons red chili powder
- 1/4 teaspoon freshly ground black pepper
- pinches salt (to taste)
- Few torn cilantro leaves (fresh)
- Red onion, finely sliced (optional)
- Add the finely diced shallots and garlic to a saucepan/pot coated with coconut oil, over medium heat, and sauté until translucent.
- Once the shallots and garlic become aromatic, add 2-3 *curry leaves. *You can purchase curry leaves at your local Indian grocery/market.
- Next, lower the heat and add in the honey, brown sugar, soy sauce, and tamarind concentrate and reduce until a thick glaze/syrup-like consistency forms. Add your remaining dry spices (red chili powder, salt, and freshly ground pepper) and mix well. Keep an eye on it and keep stirring to avoid sticking/burning.
- Turn off the heat once desired consistency is achieved and allow it to cool.
- Coat your salmon fillets with a good pinch of freshly ground black pepper and salt on both sides. Brush on the cooled tamarind reduction and let it marinate in the fridge for an hour, at the least.
- Once marinade time is up, pre-heat oven to 400 degrees F.
- Transfer your salmon to a baking tray lined with foil. Pop your salmon, skin side down, and brush any remaining glaze over the salmon, including the sides.
- Cook your salmon for 8-10 minutes per fillet (depending on your oven) to avoid overcooking. If you want to get a nice caramelization on the top, turn your broiler on right before taking it out.
- Top with a few pieces finely sliced red onion or fresh cilantro and serve over a bed of plain, steamed basmati or lemon rice.
Chopped Kale and Chickpea Salad with Tamarind Vinaigrette
- 4 Cups Chopped Kale, Ribs Removed (I Used Curly Kind But Lacinto Will Work Too)
- 1.5 cups garbanzo beans, cooked (you can use the canned variety)
- 12-15 cherry or grape tomatoes, halved
- 1/4 onion, thinly sliced
- For the tamarind vinaigrette:
- 1/4 cup olive oil
- 1/4 cup tamarind water (see notes)
- 1 tablespoon sweetener (honey or maple syrup to keep it vegan)
- 3 garlic cloves, minced
- salt, pepper to taste
- In a large bowl, add chopped kale, chickpeas, tomatoes, and onion and give it a nice stir.
- In a small bowl, whisk olive oil, tamarind water, sweetener, garlic cloves, salt, and pepper. Taste and adjust seasonings as needed.
- Generously pour it over the kale mix and massage it well. Let it sit in the refrigerator for half an hour or so right before serving. This allows kale to soften a little bit.
Roasted Coconut, Lime and Tamarind Curry
- 300g short-grain brown rice
- 1 red onion
- coconut oil
- 2 cloves of garlic
- a thumb-sized piece of fresh ginger
- 1 red chili
- 2 carrots
- a large bunch of fresh coriander
- 400g butternut, kabocha or acorn squash
- 1 × 200g bag of spinach or other greens
- Tablespoon fennel seeds
- 1 tablespoon mustard seeds
- A 400g tin of good chopped tomatoes
- 1 × 400g tin of coconut milk
- 2 tablespoons tamarind paste
- 50g unsweetened coconut flakes or desiccated coconut
- 2 unwaxed limes
- Maple syrup(2 tablespoons)
- Preheat your oven to 200°C/180°C fan/gas 6. Fill and boil a kettle and get all your ingredients together. Put a big saucepan on medium heat.
- Get your rice on. Weigh out the rice in a mug or measuring jug, making a note of the level it comes up to, then rinse it in cold water and put it into the pan. Fill the mug to the same level with water and add to the pan, then repeat so you have double the volume of water to rice. Add a good pinch of salt, bring to the boil, then turn down the heat and simmer for 20 minutes.
- Meanwhile, peel and finely chop the red onion. Put a teaspoon of coconut oil into another large saucepan, add the onion and cook on high heat for 5 minutes, until soft.
- Chop the garlic, ginger, and chili and put it to one side. Peel the carrots and chop into 0.5cm rounds. Chop the coriander stalks, put the leaves to one side. Once the onion is soft, add the garlic, ginger, carrots and coriander stalks to the pan and cook for a couple of minutes.
- Cut the squash in half lengthways (there is no need to peel) and then into quarters. Remove the seeds, then cut into thin 0.5cm slices. Wash the spinach and remove any tough stalks.
- Add the fennel and mustard seeds to the pan and allow to cook until the mustard seeds start popping, then add the squash, chopped tomatoes, coconut milk, and tamarind paste. Put a lid on the pan and simmer on medium-high heat for 20 minutes, until you have a thick, flavorsome curry. Top up with a little hot water from the kettle if it gets too thick.
- Meanwhile, line a baking tray with greaseproof paper. Put the coconut flakes on the tray and grate over the zest of 1 lime. Pour over the maple syrup and put it into the oven for 5 minutes, until turning golden at the edges.
- When the rice is ready, drain it and keep it warm. Once the curry is cooked, stir in the spinach and the coriander leaves and squeeze in the juice of both the limes. Spoon some rice into your bowls and ladle the curry over the top. Scatter the roasted coconut on top and finish with more coriander, if you like.
Roasted Tempeh with Tamarind Glaze, Sweet Potatoes and Roasted Chickpeas
- Tamarind Glaze
- 4 teaspoons tamarind paste
- 2 tablespoons honey
- 3 tablespoons olive oil
- 1 teaspoon of sea salt
- 1/2 teaspoon red pepper flakes
- 1/2 teaspoon garlic powder
- Tempeh & Vegetables
- 8 ounces (225g) tempeh, chopped into 1/2-inch cubes
- 2 medium sweet potatoes, peeled and cubed (about 1 pound/450g)
- 1 large red bell pepper, seeded and diced
- zest of 1/2 lemon (about 1/2 teaspoon)
- 1/4 cup (15g) chopped parsley
- 1/4 cup (38g) feta cheese
- Roasted Chickpeas
- 1 15.5-ounce (440g) can of chickpeas, drained and rinsed
- 1 tablespoon olive oil
- 1/4 teaspoon sea salt
- Preheat the oven to 350 degrees F (175 degrees F). Position the oven racks to the upper third and lower third positions. Line 2 large sheet pans with parchment paper. Set them aside.
- In a small bowl, mix all the ingredients for the tamarind glaze. Measure 2 tablespoons of the tamarind glaze and set that aside. You will need it after you finish roasting the tempeh and vegetables.
- Add the tempeh, sweet potatoes and pepper into a large bowl. Toss them with the tamarind glaze that’s remaining in the small bowl. Spread the tempeh and vegetables over a sheet pan.
- Pat the chickpeas with a paper towel to absorb some moisture. In a bowl, toss the chickpeas with a tablespoon of olive oil and 1/4 teaspoon of salt. Spread the chickpeas over the other sheet pan.
- Place the sheet pan with the tempeh on the upper rack in the oven and the pan with the chickpeas on the lower rack.
- Bake for 30 minutes. Give the tempeh, vegetables, and chickpeas a quick stir. Bake for another 10 to 15 minutes, until the sweet potatoes are tender and the tempeh is golden brown. Turn off the heat. Remove the sheet pan with the tempeh and vegetables from the oven. Leave the chickpeas inside so that the residual heat from the oven continues to roast them.
- Sprinkle the lemon zest on top of the tempeh and vegetables. Pour the reserved tamarind glaze over everything and stir to combine. Sprinkle with chopped parsley and feta.
- Remove the chickpeas from the oven. Serve the tempeh and vegetables with the roasted chickpeas.
How to prepare?
Ingredients you need
- Fresh Tamarind pulp
- Lemon wedges
- Remove seeds from the tamarind pulp mix it well with sugar.
- Pour chilled water.
- Add freshly cut lemon wedges and ice cubes in the end and give it a nice mix.
Tamarind Fruit Benefits
1. It Boosts Metabolism
You may have tried various remedies or have opted for a healthy diet to increase your metabolic rate. For lasting results, nutritionists suggest incorporating tamarind juice into your routine. The nourishing nutrients in it, helps your body absorb nutrients that you consume and can speed up your metabolism as well. Moreover, boosted metabolic rate is essential as it ultimately leads to weight loss which in most cases responsible for various health ailments.
2. For Stomach Health
Tamarind juice is said to treat daunting inflammatory bowel diseases like Crohn’s diseases and ulcerative colitis. The pulp of tamarind contains components like magnesium and potassium that can effectively ward off factors associated with stomach acids and stomach ulcers. You can find an adequate content of fiber in the spice that is essential for everyone to regulate bowel movements and constipation. You can incorporate it into children’s diet as well in the case of intestinal worms and parasites. Moreover, tamarind juice could also become a natural source to treat dysentery, diarrhea, and inflammation that occurs due to hemorrhoids.
3. Tamarind Juice for Diabetics
The delicious juice is potent enough to prevent your body from absorbing carbohydrates – necessary for people with diabetes. When consumed regularly, this drink help alleviates high levels and sudden spikes of glucose in the bloodstream. Moreover, nutritionists have revealed that tamarind juice can prevent your pancreas from oxidative damage which is associated with diabetes. However, consult with your primary care physician before opting for self-medication specifically in case of diabetes.
4. Maintains Immune System
Tamarind juice is a powerhouse of plenty of antioxidants that your body needs abundantly. When you consume an antioxidants-filled diet, it will function to strengthen your immune system. Also, strong immunity can effectively ward off infectious bacteria that contribute to coughing, cold, and flu, etc.
5. Beneficial for Obese
Overweight or obese can reap numerous health benefits by incorporating tamarind juice into their regular diet. Not only they will reap nutrients like potassium, magnesium, phosphorus along various vitamins but it will help burn excess body fat as well. This delicious drink will add taste to their weight loss journey.
6. For Cardiovascular Health
Tamarind juice can alleviate the oxidation process associated with cholesterol. It means you can successfully impede cholesterol blocking and sticking to your arteries that contribute to various cardiovascular problems such as heart attack and stroke. Regular consumption of the juice is said to reduce the risks of high cholesterol levels as well. However, in any case, it is better to consider a physician’s advice before opting for a home remedy.
7. Source of Antioxidants
Nutrients have encouraged consuming foods enriched with antioxidants as they help fight health-damaging factors. Tamarind juice could also become a natural source to combat toxins, daunting free radicals and even cancerous cells. The factors are silent but daunting as they contribute to oxidative stress in your organs if not treat on time.
Tamarind pulp is a powerhouse of various anti-inflammatory properties. And the juice made with it can treat a sore throat effectively. Nutritionists have also recommended it to treat chronic joint inflammation and pain. However, more studies are required to determine its effectiveness in this regard.
9. Purifies Blood
Studies have shown that folic acids, vitamins, minerals, and dietary fiber are essential to purify your blood. You can find a huge variety of nutrients in tamarind juice, and it can become a safe and natural blood purifier.
10. For Radiant Skin
Tamarind juice is an excellent option when it comes to skincare. It has the potential to treat burns and edema due to the compounds found in them. Incorporating tamarind in any form to your diet can help alleviate acne or chickenpox scars leaving your skin clear and radiant. Moreover, the juice contains fiber, alpha hydroxyl, enzymes, fiber, vitamin B and vitamin C that are necessary to rejuvenate dead skin cells and tissues.
11. Cooling Properties
Consuming tamarind drinks can be effective during summer since it is loaded with the cooling properties. Nutritionists recommend tamarind juice to people living in tropical regions to prevent the risks of heat strokes.
12. For Eye Health
Studies have shown that nutrients found in tamarind can treat eye health problems such as conjunctivitis effectively. Moreover, it is said to have a positive impact on people with dry eyes or night blindness syndrome. However, there is no evidence available regarding its benefits on weak eyesight thus; you must refer to your eye specialist before incorporating it into your daily routine.
13. It is Laxative
Nutritionists have stated tamarind juice could work as a laxative. It has the potential to ward off factors that contribute to bile disorders and viral infections that result in diarrhea in most cases. The sweet and source juice is said to relieve nausea and vomit that most infections bring. Experts also suggest that it helps promote the growth of good bacteria in your large intestine due to the content of dietary fiber found in it. Moreover, you should only opt for fresh juice when it comes to treating health problems as it doesn’t contain chemicals.
Frequent Asked Questions on Tamarinds
What are the health benefits of tamarind?
The fruit contains polyphenols that have antioxidant and anti-inflammatory properties. Apart from that, tamarinds aid in protecting diseases such as heart disease, cancer, and diabetes.
What are the side effects of tamarind?
Surgery- tamarinds tend to lower blood sugar levels which affect the control during and after surgery. It is advised to stop using tamarind for 2 weeks or more before surgery.
Low sugar level- there is an optimum range for the sugar levels to be maintained. Thus when you use too much of it, the levels might lower down thus cause diabetes hypoglycemia.
Pregnancy and breastfeeding- tamarind fruits are not advisable for infant growth. thus during the partum period try avoiding them.
How do you eat Tamarind?
Crack open the tamarind pod. Tamarind is often sold in whole pods, which can either be fresh or dried.
Pull away the strings that hold the flesh in place.
Break off a piece of the pulp with your fingers and eat around the seeds.
Is Tamarind good for weight loss?
Science has proven that tamarind is best for weight loss. The fruit contains HCA- hydroxy citric acid. Hydroxy citric acid reduces the enzyme that promotes body fat. Also, tamarind tackles overeating
Tamarind in Swahili?
Translated to Kiswahili, it is known as “Ukwaju” and “Mkwaju”.
Tamarind for Migraine?
The fruit has not been scientifically proven to heal the migraine. However, few people have shared Youtube videos recommending the use of tamarind as an effective way to heal the migraine. Although the seeds contain polysaccharide, that is combined with certain nutrients to produce a drug.
The drug is known to be effective for migraines.
Is Tamarind good for gout?
A gout is a form of joint inflammation, caused by excessive uric acid in the circulation. The fruit is considered to reduce the pain of gout since it contains anti-inflammatory chemicals.
Is Tamarind used for hair growth?
Yes, it is. To prevent hair fall and also to make the hair stronger. Extracting tamarind juice by soaking it in warm water and straining it. Also, massaging the scalp with tamarind and rinse off after 15 minutes can work.
Mixing tamarind pulp, lemon juice, and honey develops a natural bleaching mask.
Tamarinds for the face?
Boil water with the tamarind pulp and mix turmeric powder to the pulp. After cooling, apply to your face to get a brighter and fairer complexion. The face mask can stay to thrice a week to change in the skin tone. Its side effects include the skin is more susceptible to sun damage thus it is advisable to apply the sunscreen lavishly.
What is the best way to take tamarinds?
The fruit can have different ways, the best is the way you prefer it. It is not yet verified on which way is the best.
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