A new (and better) way to look at food

Posted on October 22, 2019

The diet industry has trained us to aim low when choosing foods: if I just eat low-cal,
low-carb or low-fat, I’ll be eating healthy, right? Not necessarily. Choosing what to eat
based solely on what you want to avoid takes the focus away from what you actually
need to get from food: energizing, health-promoting nutrients.

For your best health, aim high. Foods that deliver the highest nutritional bang for the
calorie buck are called “nutrient-dense” foods. Aim for these, and watch everything
else fall into place.

Nutrient density, explained

Calorie for calorie, nutrient-dense foods fuel your body with more of what it needs for
good health — vitamins, minerals, complex carbohydrates, lean protein and healthy
fats — and less of what it doesn’t, such as saturated fat, sodium and added sugar.

Some examples of nutrient-dense foods include fruits and vegetables, seafood,

whole grains, beans, nuts and seeds, eggs, and low-fat or fat-free milk and yogurt.
These foods pack a lot of nutrition into every calorie.

Many foods in these categories might be off-limits on a strict low-calorie, low-carb or

low-fat diet. Nuts, for example, are high in calories, but a small serving delivers a
powerful punch of muscle-building protein. Avocados are high in fat, but it’s the
monounsaturated kind that your heart loves. Vegetables are loaded with complex
carbohydrates, and that’s great — these carbs are your body’s favorite source of fuel.
To miss these is to miss out on some highly beneficial, as well as highly satisfying,
foods.

How to choose nutrient-dense foods

Unfortunately, foods aren’t labeled with a nutrient-density score to help in your

shopping. Here are a few tips to help you make good choices:
  Read all of the Nutrition Facts, not just the calories, carbs and total fat, for the
big nutritional picture.
 When foods contain fat, lean toward choices with mostly unsaturated fats.
 If the carbs are high, use the 10:1 rule: if for every 10 grams of carbs, there’s
at least 1 gram of fiber, you’re getting mostly healthy complex carbs.
 Snack on nutritious fruits, veggies, yogurt and unsalted nuts instead of
cookies, candies and salty snacks (“empty” calories).
 Choose salmon, seafood and lean meats instead of fatty cuts and processed
sausages and salami.
 Choose water and unsweetened tea or coffee over sweetened drinks.

When you focus most of your diet on high nutrient density, you get the nutrition you
need without too many calories. Aiming high is a positive way to relate to food — and
it feels great, too.

How Can I Eat More Nutrient-Dense Foods?

What Does Nutrient Dense Mean?

Nutrient-dense foods are rich in vitamins, minerals and other nutrients important to our health.
They also don’t have too much saturated fat, added sugars and/or sodium. Nutrient density is
the amount of nutrients you get for the calories consumed. Research suggests that the standard
American diet is energy-rich and nutrient-poor. When we say energy, we mean calories. And
“empty calories” are in foods that provide a lot of calories without much nutritional value.
For a nutrient-dense and heart-healthy dietary pattern:

 Eat a variety of fruit and vegetables.

 Eat whole grains.
 Include healthy sources of protein, mostly from plant sources (legumes and nuts), fish
and seafood, fat-free or low-fat dairy, lean cuts of unprocessed meat and skinless
poultry.
 Eat nuts and legumes.
 Limit red and processed meats, sodium, added sugars and alcohol.

One of the tools you can use to choose more nutrient-dense foods is the American Heart
Association’s Heart-Check mark. When you see the mark, you can be confident the product
aligns with our recommendations for an overall healthy eating pattern. The Heart-Check mark
considers beneficial nutrients as well as nutrients you should limit, making it quick and easy
for you to make a healthy choice.

When a Heart-Check certified option isn’t available, read and compare Nutrition Facts
labels and choose the best option. For example: Let’s say you’re looking at the Nutrition Facts
labels of two packages of bread to decide which one is the healthier choice. The white bread
has about 80 calories per slice, but few vitamins and minerals. The whole-grain version has
about the same number of calories, but more protein, three times the magnesium, and more
than double the fiber, potassium, vitamin B6 and zinc. The nutrition information shows that
the whole-grain option is the more nutrient-dense choice.

How to Add Nutrient-Dense Foods to Your Healthy Eating

Plan
Sometimes it only takes a small shift to make a more nutrient-dense choice. Here’s how you
can get started:

 Switch from white bread, rice and pasta to whole-grain pasta, whole-wheat bread and
brown rice.
 Instead of a dollop of full-fat sour cream on your chili or baked potato, try fat-free or
low-fat plain Greek yogurt.
 When adding toppings to pizza, stuffing tacos or piling up sandwiches, add an
additional veggie instead of extra meat or cheese.

By making some simple swaps in your favorite recipes, you can easily boost the nutrient
density of your family’s meals and snacks.

What about snacks?

Most of us, including kids and adolescents, get a significant portion of our daily energy
(calories) from snacks. Traditional snack foods, such as chips, cookies and crackers, and
drinks, such as sodas and sports drinks, can be high in calories, saturated fat, sodium and/or
added sugars but low in nutrient density.

When snacking, choose mostly nutrient-dense foods, such as fat-free or low-fat dairy products
as well as a variety of fruits and vegetables and nuts.
  Snack on crunchy vegetables with a fat-free or low-fat yogurt-based dip.
 Eat a handful of unsalted nuts instead of chips.
 Satisfy a sweet tooth with naturally sweet fruit on its own or in a smoothie instead of
candy and cookies.
 Replace sugary drinks with water infused with fruit and/or herbs, or unsweetened tea
or coffee.

The Takeaways
 Choose more nutrient-dense foods to get the beneficial nutrients your body needs
without consuming too many calories.
 Focus on your overall eating pattern, rather than individual nutrients or specific foods
or food groups.
2 of the Most Nutrient-
Dense Foods You Can
Eat
 Salmon
 Sardines
 Kale
 Seaweed
 Garlic
 Shellfish
 Potatoes
 Liver
 Berries
 Eggs
 Bitter melon
 Dark chocolate
 FAQ
 The bottom line
Nutrient-dense foods include beneficial micro-
and macronutrients, such as vitamins, minerals,
protein, fiber, and healthy fats, like omega-3
fatty acids.
0 seconds of 0 secondsVolume 0%

View video transcript

You can support your overall health by choosing foods with the greatest
amount and variety of nutrients. No single food provides all the nutrients
you need, so a varied diet is more nutritious.

First, you’ll need to limit or avoid highly processed foods with many calories
but little nutritional value. Some of them even increase inflammation and
negatively affect your health.

Then, start adding nutritious foods to your eating plan. The foods in this list
contain beneficial nutrients that may:

 help reduce inflammation

 reduce oxidative stress and cellular damage that can contribute to
cancer and other diseases
 help regulate the body’s essential functions like digestion
 support healthy organ function
 lower your risk of or help manage diseases, such as type 2 diabetes
and dementia
Keep reading to learn which foods are most nutritious and how they support
your health.

1. Salmon
 Nadine Greeff/Stocksy United
Share on Pint eres t

Oily fish, such as salmon, is high in omega-3 fatty acids. These are
essential nutrients, which means you can only get them from foods. Every
cell in your body needs omega-3 fatty acids. They are necessary forTrusted
Source the correct functioning of your:

 brain
 eyes
 heart
  blood vessels
 lungs
 immune system
 endocrine system

A 100-gram serving of wild Atlantic salmon contains about 2.2 grams

(g)Trusted Source of omega-3s and 25.4 g of high quality animal protein. It
also provides vitamins and minerals, including magnesium, potassium,
selenium, and B vitamins.

Salmon tastes good and is fairly simple to prepare. It also tends to make
you feel full with relatively few calories.

When buying fish, always check it comes from a sustainable source.

2. Sardines
Sardines are small, oily fish that you can eat whole, including the organs,
bones, and other nutritious parts. They containTrusted Source a little of
almost every nutrient your body needs.

Like other fatty fish, they’re also high in heart-healthy omega-3 fatty acids.

Plus, they’re low in mercury compared to larger fish.

3. Kale
Kale is a green, leafy vegetable rich in vitamins, minerals, fiber,
antioxidants, and various bioactive compounds. Brassicas like kale and
cabbage also containTrusted Source cancer-fighting compounds.
It provides vitamins C, A, K, and B6, potassium, calcium, magnesium,
copper, and manganese. A one-cup serving has only 9 caloriesTrusted
Source.

4. Seaweed
There are many types of seaweed and ways to use it in food. Nori, for
instance, is used to wrap sushi.

Seaweed providesTrusted Source minerals such as calcium, iron,

magnesium, and manganese.

It is also high in iodine, a mineral your body uses to make thyroid

hormones.

Some test tube and animal studiesTrusted Source suggest that

polysaccharides and other nutrients in seaweed may also have antioxidant
properties. This means they could help protect against oxidative stress,
which contributes to inflammation and other health issues.

5. Garlic
Garlic is both tasty and healthy. It’s highly nutritious and contains bioactive
compounds that have confirmed disease-fighting properties.

Garlic providesTrusted Source:

 vitamins C
 B1,
 B6
 calcium
 potassium
  copper
 manganese
 selenium
 allicin, a sulfur compound

While more research is needed, some evidenceTrusted Source suggests

allicin and garlic may help reduce the risk of heart disease by:

 lowering blood pressure

 reducing total and LDL (bad) cholesterol
 raising HDL (good) cholesterol

A high intake of vegetables from the garlic family has also been linked to
a lower riskTrusted Source of gastrointestinal cancer.

How to peel garlic

How To Peel: Garlic

Learn fast and easy ways to peel garlic from a professional chef.
0 seconds of 1 minute, 35 secondsVolume 0%

6. Shellfish
Clams, oysters, scallops, and mussels are types of shellfish that can be
highly nutritious. They’re very high in important nutrients like vitamin B12
and zinc.

Clams are a good sourceTrusted Source of B vitamins, particularly vitamin

B12. They also provide vitamin C, potassium, selenium, and iron.
As with other fish, be sure to obtain sustainable and safe shellfish, as some
seafood can contain mercury and other toxins.

7. Potatoes
Potatoes are good sourcesTrusted Source of potassium, magnesium, iron,
copper, and manganese. They also contain vitamin C and most B vitamins.
If you eat them with their peels, they provide a good source of fiber.

A 2021 studyTrusted Source of data for adolescents in the United States

found that those who eat potatoes are more likely to have higher levels of
essential nutrients, such as B vitamins, fiber, protein, and a range of
minerals, than those who don’t. However, there could be various reasons
for this.

Potatoes are a high-satiety food and provide resistant starch, making them
satisfying and filling. Some researchTrusted Source suggests they may be
more filling than other high carb foods, such as rice or pasta. This can help
people manage their weight, as they are less likely to snack after eating
potatoes.

8. Liver
One function of the liver is to store important nutrients for the rest of the
body. As a food, this makes animal liver highly nutritious.

A 3.5-ounceTrusted Source (100-gram) portion of beef liver contains

significant amounts of:

 vitamin B12
 vitamin B5, vitamin B6, niacin, and folate
 vitamin B2
  vitamin A
 copper
 iron, phosphorus, zinc, and selenium
 high quality animal protein

Eating liver once per week is a good way to ensure that you get optimal
amounts of these vital nutrients.

9. Berries
Many berries provide an excellent source of antioxidants.

Blueberries, for instance, contain anthocyanins and other polyphenols.

Some researchTrusted Source suggests these compounds can cross the
blood-brain barrier and have a neuroprotective function.

The possible health effects of blueberries include:

 improvementsTrusted Source in thinking and mood

 enhancing endothelial function, essential for healthy blood flow, such
as in this studyTrusted Source of postmenopausal people with low
estrogen and high blood pressure
 inhibitTrusted Source the growth of cancer cells

However, more research is needed to confirm these findings.

10. Eggs
Whole eggs are so nutritious that they’re sometimes called “nature’s
multivitamin.” The yolk contains most of the nutrients.
Eggs provideTrusted Source high quality protein and healthy fats and are a
satisfying food. Their high satiety value means you are less likely to be
hungry soon after eating. Because of this, eating eggs for breakfast may
helpTrusted Source with weight loss.

Egg yolks contain vitamins, minerals, and various powerful nutrients,

including choline. They’re also high in lutein and zeaxanthin, antioxidants
that can protect your eyesTrusted Source and reduce your risk of eye
diseases like cataracts and macular degeneration.

They are also cheap, flavorful, and easy to prepare.

11. Bitter melon

Momordica charantia, also known as bitter melon or bitter gourd, is a
cucumber-shaped vegetable with antioxidant properties.

It is commonly grown across parts of Asia, South America, and Africa and
has long beenTrusted Source a traditional medicine or medicinal food in
some regions.

Research suggests the nutrients it contains may:

 help manageTrusted Source blood sugar levels in people with

diabetes
 protect the brain and improve memory in people with Alzheimer’s
disease
 haveTrusted Source anticancer properties

One 130-g cupTrusted Source of cooked bitter melon contains 53 calories

and also provides:

 fiber
  calcium
 magnesium
 potassium
 B vitamins
 vitamins K, C, and A

You can try it in the following recipes:

 Bitter melon stir fry

 Bitter melon with eggs
 Bitter melon namul

Read more about the possible benefits of bitter melon for people with
diabetes.

12. Cocoa and dark chocolate

Cocoa powder containsTrusted Source iron, magnesium, copper,
manganese, and antioxidants. A cup of cocoa with milk but no added sugar
can make a nutritious treat.

Some studies have suggested that eating dark chocolate with a 70 to

85%Trusted Source cocoa content may reduce the risk of high blood
pressure, high cholesterol, and heart disease.

However, the nutrients you can get from eating a reasonable amount of
chocolate are unlikely to have significant health benefits.

The American Heart AssociationTrusted Source recommends eating a little

chocolate for enjoyment but not necessarily for its health benefits.
Frequently asked questions
Which food is the most nutrient-dense?

No single food can provide all the nutrients you need. Still, potatoes are
high in nutrients and relatively easy to produce in many places, making
them the most importantTrusted Source non-cereal staple crop worldwide
and essential for food security in many places.

However, fried potatoes and potato chips may be detrimentalTrusted

Source to health due to added fat and factors related to processing. Baked
potatoes in their peels are likely the healthiest option.

Other nutrient-dense options include whole eggs and fatty fish.

What is the number 1 healthiest food in the

world?

It is not possible to identify a single healthiest food, but the healthiest diet
contains a variety of fresh, plant-based foods, lean protein, and a range of
nutrients.

What are some of the most nutritious foods?

Oily fish, eggs, avocados, potatoes, and green leafy vegetables are some
of the most nutritious foods.

However, no food provides all the nutrients we need, so it’s essential to

have a varied diet that includes plenty of fresh ingredients and is as little
processed as possible.

The more processed a food is, the more likely nutrients are to be destroyed
and unwanted nutrients, such as sugar or additives, to be added.
What is one food you can survive on?

It is unlikely that a person could survive for long on a single food source.
Still, the choice would depend on many factors, such as where you lived,
access to cooking facilities, water content (if you didn’t have access to
water), and the availability of the food.

Dates are high in antioxidants, minerals, and other nutrients. They provide
energy and can help sustain life in harsh desert conditions.
Some researchTrusted Source suggests they may have health benefits.
However, they do not provide the protein or other nutrition you need in the
long term.

People have also used potatoes as a survival food, but eating only potatoes
would likely have a negative effect on your health.

The bottom line

Nutrient-dense foods are rich in nutrients relative to their calorie content.
These include various foods such as whole vegetables, fruits, cocoa,
seafood, eggs, and liver.

Adding these foods to your diet can make it more nutritious.

Typically, however, the best diet will always contain as wide a variety of
fresh foods as you can obtain and afford, as no single food can provide all
the nutrients your body needs.

Last medically reviewed on August 27, 2024

How we reviewed this article:

SOURCES
HISTORY
Our experts continually monitor the health and wellness space, and we
update our articles when new information becomes available.

Current Version
Aug 30, 2024

Written By
Kris Gunnars

Edited By
Heather Hobbs

Copy Edited By
Copy Editors

Aug 27, 2024

Medically Reviewed By
Kimberley Rose-Francis RDN, CDCES, LD

VIEW ALL HISTORY

Share this article

Medically reviewed by Kim Rose-Francis RDN, CDCES,

LD, Nutrition — Written by Kris Gunnars, BSc — Updated on August 30,
2024

Was this article helpful?

YesNo

NUTRITION
Evidence Based
10 Nutrients That You
Can't Get From Animal
Foods
Animal foods and plant foods have many differences.

This is especially true for their nutritional value, as many nutrients are specific to
either plants or animal foods.

For optimal nutrition, it makes sense to follow a balanced diet that includes both.

This article lists 10 common nutrients that are difficult or impossible to get from
animal foods.

1. Vitamin C
Vitamin C is the only essential vitamin not found in useful amounts in cooked
animal foods.

It is a powerful antioxidant that is important for the maintenance of connective

tissue. It also functions as a co-factor for many enzymes in the body.

Additionally, vitamin C deficiency may cause scurvy, a condition initially

characterized by spotty skin and fatigue. Advanced scurvy can cause yellow skin,
loss of teeth, bleeding and eventually death.

A diet of only animal foods usually doesn’t contain enough vitamin C. For this
reason, people need to get it from fruit, vegetables, fortified food or supplements.

However, sufficient amounts of vitamin C can be acquired from raw liver, fish roe
and eggs. Lower amounts are also present in raw meat and fish (1).
Since most people are already getting enough vitamin C from their diet,
supplementation is usually unnecessary (2Trusted Source).

Nevertheless, several studies indicate that high vitamin C intake may:

 Protect against age-related mental decline (3Trusted Source).

 Reduce blood pressure (4Trusted Source).
 Improve the health of blood vessels, possibly cutting the risk of clogged
arteries (5Trusted Source, 6Trusted Source).

Some of these effects may only apply to those who are low in vitamin C to begin
with.

Taking vitamin C can also enhance iron absorption from a meal. This can reduce
the risk of anemia in people who are prone to iron deficiency (7Trusted Source).

Vitamin C is found in most plant foods, especially raw fruits and vegetables. The
richest food sources include bell peppers, kale, kiwifruit, citrus fruits and various
berries.

Bottom Line: Vitamin C is an antioxidant that is essential for optimal health.

However, it is not found at useful levels in cooked animal foods. The richest
sources of vitamin C are fresh fruits and vegetables.

2–5: Flavonoids
Flavonoids are the most common group of antioxidants in plants. They are found in
virtually all plant foods.

Many of the benefits of eating fruits and vegetables may be due to their flavonoid
content. In fact, studies indicate that flavonoid-rich diets may have health benefits,
such as:
  Reduced risk of heart disease (8Trusted Source, 9Trusted Source, 10Trusted
Source).
 Improved brain health and function (11Trusted Source, 12Trusted Source).
 Better colon health (13Trusted Source, 14Trusted Source).

Below is an overview of 4 common flavonoids, including their food sources and

health benefits.

2. Quercetin

Quercetin is one of the most common flavonoids.

High intake of quercetin has been linked with lower blood pressure and a reduced
risk of heart disease (15Trusted Source, 16Trusted Source, 17Trusted Source).

Quercetin is found in most plant foods, but rich dietary sources include capers,
onions, cocoa, cranberries and apples. It is also available as a supplement
(18Trusted Source, 19).

3. Catechins

Catechins are a family of flavanols, the most abundant of which are (+)-catechin
and epicatechin.

The health benefits of green tea catechins have been widely studied.

They have been linked to reduced blood pressure, improved blood vessel function
and lower blood cholesterol (20Trusted Source, 21Trusted Source, 22Trusted
Source).

Catechins are found in many fruits and beverages. Major sources include apricots,
apples, pears, grapes, peaches, tea, cocoa and red wine (18Trusted
Source, 23Trusted Source, 24Trusted Source).
4. Hesperidin

Hesperidin is one the most common flavanones.

Studies indicate that hesperidin may help prevent heart disease and cancer.
However, the evidence is mostly limited to studies in laboratory animals
(19, 25Trusted Source).

Hesperidin is present almost exclusively in citrus fruits, especially oranges and

lemons (26Trusted Source).

5. Cyanidin

Cyanidin is the most widely distributed anthocyanin.

Anthocyanins are antioxidant pigments that are responsible for the bright colors of
many fruits and vegetables.

Studies indicate that anthocyanins may reduce the risk of heart disease, but the
evidence is still very limited (27Trusted Source).

Cyanidin is found in colorful fruits and vegetables. The richest food sources are
dark-colored berries such as blackberries, black currants and black raspberries
(28Trusted Source).

Bottom Line: Plant foods are rich in a diverse group of antioxidants called
flavonoids. Common flavonoids include quercetin, catechins, hesperidin and
cyanidin. Their intake has been associated with a variety of health benefits.

6–10: Dietary Fiber

The fiber found in plant foods is believed to be responsible for many of their health
benefits.
Generally speaking, dietary fiber is defined as parts of plants that cannot be
digested in the upper digestive system.

A high intake of fiber has been linked with many beneficial effects on health
(29Trusted Source).

These include:

 Lower cholesterol (30Trusted Source).

 Reduced risk of heart disease (31Trusted Source).
 Decreased risk of constipation (32Trusted Source).
 Lower risk of colon cancer (33Trusted Source, 34Trusted Source).
 Increased feeling of fullness after a meal, promoting weight loss (35Trusted
Source).

Many kinds of fiber are also prebiotics, meaning that they are able to improve
colon health by promoting the growth of beneficial bacteria (36Trusted
Source, 37Trusted Source).

Below are 5 types of dietary fiber that have been shown to have health benefits in
humans.

6. Beta-glucan

Beta-glucan is one of the most widely studied types of fiber.

It is a viscous fiber that has been linked with numerous health benefits.

As an effective prebiotic, beta-glucan ferments in the colon where it stimulates the

growth of beneficial bifidobacteria. This can lead to improved colon health.

It may also lower blood pressure, reduce cholesterol and moderate the levels of
blood sugar after meals (30Trusted Source, 38Trusted Source, 39Trusted
Source, 40Trusted Source).
The richest sources of beta-glucan are the bran in oats and barley. Lower amounts
of beta-glucan are found in other whole-grain cereals like sorghum, rye, wheat and
rice.

7. Pectin

Pectins are a family of prebiotic fibers found in fruits.

They come in various forms with different health effects (41Trusted Source).

Pectins may promote the growth of beneficial bacteria in the colon. They may also
help ease chronic diarrhea and moderate blood sugar levels after meals (42Trusted
Source, 43Trusted Source, 44Trusted Source).

Additionally, studies suggest that pectins may help prevent colon cancer (45Trusted
Source, 46Trusted Source).

The main dietary sources of pectins are fruits, such as oranges, apples, plums,
guavas, bananas and various berries.

8. Inulin

Inulin belongs to a group of fibers known as fructans.

As prebiotic fibers, inulin and other fructans promote colon health by stimulating
the growth of beneficial bifidobacteria (47, 48Trusted Source).

Studies indicate that diets high in inulin may relieve constipation (49Trusted
Source, 50, 51Trusted Source).

However, some people experience side effects like flatulence

and bloating (52Trusted Source, 53Trusted Source).

Inulin is found in various fruits and vegetables, including bananas, artichokes,

asparagus, onions, garlic, leeks and chicory (54Trusted Source).
9. Lignans

Unlike other dietary fibers, lignans are polyphenols rather than carbohydrates.

When they arrive in the colon, they are fermented by intestinal bacteria. This
fermentation process turns them into phytoestrogens, which are subsequently
absorbed into the bloodstream (55Trusted Source).

Phytoestrogens have been linked with several health benefits, including a reduced
risk of heart disease and breast cancer (56Trusted Source, 57Trusted Source).

Lignans are found in most plant foods. The richest dietary sources are seeds
(especially flaxseeds) and cereal grains (18Trusted Source, 58Trusted Source).

10. Resistant Starch

Starch is the most common carbohydrate in plants.

It is usually well-digested, but some of it may be resistant to digestion. This type of

starch is called resistant starch.

Resistant starch promotes the growth of beneficial bacteria in the colon, improving
colon health (59Trusted Source, 60Trusted Source).

Studies also indicate that resistant starch may increase the feeling of fullness and
moderate the rise in blood sugar after meals (61Trusted Source, 62Trusted Source).

Resistant starch is found in various high-carb foods, including whole-grain cereals,

pasta, legumes, unripe bananas, and >potatoes that havehave been cooled down
after cooking.

Links to the videos:

https://www.google.com/url?sa=t&source=web&rct=j
&opi=89978449&url=https://www.youtube.com/watch
%3Fv%3DFF3PuaYkTMs&ved=2ahUKEwiE74H_-
bOKAxVeRfEDHc7MLiMQo7QBegQIEBAG&usg=AOvVa
w1WK-cr9qsXu1a3wq71mK9a
https://www.google.com/url?sa=t&source=web&rct=j
&opi=89978449&url=https://www.youtube.com/watch
%3Fv%3DQIoXwytaif8&ved=2ahUKEwiE74H_-
bOKAxVeRfEDHc7MLiMQo7QBegQIDxAF&usg=AOvVaw
2IS0dWzBBm0jkzo7m9Raij