“Berries and Their Health Benefits”

 

BLUEBERRIES: The deep blue of these berries does more than make a pretty pie. The color comes from potent compounds called anthocyanins. Scientists think these antioxidants may help protect you from cancer, heart disease, and dementia, and boost your immune system. But we need more research to know for sure. Eat these juicy gems fresh or frozen. They have water and fiber, which fill you up without wrecking your diet. A half-cup has about 40 calories.

ACAI BERRIES: These grape-like fruits (pronounced “ah-sigh-EE”) are often called a superfood, because they may have more antioxidants than other berries. Those nutrients can stop cell damage that can lead to many diseases. Still, more research will help us know how much they can help. Enjoy fresh or frozen acai berries but check with your doctor before you take them as supplements. Large doses can be harmful and may affect how some medicines work.

AVOCADO: Surprise! Avocados are single-seeded berries. Their soft green flesh is loaded with vitamins, minerals, and healthy fats. Avocados can help your heart, support weight loss, and may keep you healthy as you get older. Slice and add to salads, blend into smoothies, or spread onto sandwiches instead of mayonnaise. Just don’t overdo it. One serving is 1/5 of an avocado.

BLACKBERRIES: Blackberries have a lot of polyphenols, chemicals that may cut inflammation that leads to heart disease and cancer. The berries may also help your small intestine break down sugar better, which could lower your odds of type 2 diabetes. Eat them fresh or frozen if you can. A cup of plain blackberries has 7 grams of sugar. The same amount canned in heavy syrup has over 50 grams. Boysenberries and marionberries are types of blackberries.

STRAWBERRIES: These sweet, heart-shaped fruits are full of vitamin C, folic acid, fiber, and antioxidants. They may help lower high blood pressure and cholesterol, help you manage blood sugar, and fight the effects of aging on your brain. Since strawberries spoil quickly, buy them often. To reap the most health benefits, don’t wash or hull them until you’re ready to eat and enjoy.

GOJI BERRIES: Sometimes called wolfberries, they've been part of Chinese medicine for thousands of years. They have vitamins (C, B2, and A), iron, and antioxidants. Scientists have looked for proof that they boost immunity, fight heart disease, help the brain, aid digestion, and prevent cancer, but so far, they don't know for sure. Only eat them ripe. Unripe ones can be toxic. And don’t eat them if you’re pregnant, nursing, or taking blood thinners.

CRANBERRIES: If you tend to get urinary tract infections, you may have downed cranberry juice. It won’t treat UTIs, but cranberry supplements may cut your odds of getting them later. The berries may make it less likely bacteria will stay in your stomach and cause infections. Scientists are studying if they can prevent cancer and boost heart health. Watch how much of the juice you drink: Too much may upset your stomach and lead to kidney stones.

ARONIA BERRIES: These dark purple berries, also known as chokeberries, are high in vitamins, minerals, and nutrients. Because of that, researchers are checking into whether they can help prevent cervical, skin, breast, and colon cancers. Scientists are also studying if aronia berries could help fight liver and heart disease and even obesity. Look for them fresh or frozen at the store. You can also sip aronia-infused tea.

ELDERBERRIES: For hundreds of years, people used them to fight colds and flu. A few studies suggest that their extract may shorten flu symptoms if you take them in the first day or two. Only eat cooked elderberries -- raw ones or their leaves can make you sick. Also, women who are pregnant or breastfeeding or anyone with immune system problems shouldn’t have the berries at all. Don’t use them if you take diabetes medicines, diuretics, or laxatives.

RED RASPBERRIES: As far back as A.D. 4, parts of raspberry plants were used to treat morning sickness and stomach pain. Now we know the berries themselves have power. Raspberries are loaded with nutrients that may help fight different types of cancer and others that may protect your brain. Although you can find some of these same substances in diet supplements, treat yourself to fresh raspberries. They’ll give you the most benefits.

CLOUDBERRIES: A 2/3-cup serving of these peach-colored berries has twice the vitamin C of a glass of orange juice. They’re also rich in antioxidants, which is one reason you’ll find them as an ingredient in some skin care products. It’s best to eat the berries the same day they’re picked, but you can also freeze them for up to 2 years.

KIWIBERRIES: You probably know their fuzzy, egg-shaped cousin, the kiwi fruit. These grape-sized berries are about the same in taste and nutrition. They have lutein, which helps protect your eyes; zinc for healthy skin, hair and nails; and potassium, which helps you get a better workout. Since their skin is fuzz-free, they’re easy to pop into your mouth for a quick, sweet snack.

BILBERRIES (HUCKLEBERRIES): These berries have long been thought to improve vision. (World War II pilots ate bilberry jam in hopes of making their night vision better.) While their extract may help prevent eye problems like macular degeneration and cataracts, we need more research to know for sure. Ask your doctor before you take bilberry extracts or supplements. But enjoy the sweet-tart flavor of fresh ones in late summer and early fall.

GINSENG BERRIES: In Chinese medicine, the root of the ginseng plant is a common treatment. But what about its berries? Studies of mice showed they may be able to lower cholesterol, fight cancer, and lower gut inflammation. If you have diabetes, there’s some evidence that ginseng berry juice could help you control your blood sugar and weight. Look for ginseng berry extract in skin products, too. It may help fight skin damage and the effects of aging.

GOOSEBERRIES: These fruits can be light green, pink, or red when they get ripe. In India, one type, amla, has long been used to treat colds and fever, help digest food, and as hair tonic. Now, some evidence suggests these berries could help fight cancer, boost liver health, prevent osteoporosis, and treat parasites and infections. But scientists need to do more research. Enjoy them fresh or cooked but ask your doctor before you start a supplement.

REVIEWED BY: Melinda Ratini, DO, MS, WebMD, on April 17, 2020

American Institute for Cancer Research: “AICR’s Foods That Fight Cancer: Blueberries.”

American Chemical Society: “Blueberries, the well-known ‘super-fruit’ could help fight Alzheimer’s.”

U.S. Department of Agriculture: “Blueberries.”

Mayo Clinic: “What are acai berries and what are their possible health benefits?”

Northwestern University Women’s Health Research Institute: “Science and the Acai Berry.”

NC State: Plants for Human Health Institute: “Blackberries.”

Oregon State University/Berry Health Network: “Blackberries,” “Red Raspberries.”

UT El Paso/Austin Cooperative Pharmacy Program & Paso del Norte Health Foundation: “Herbal Safety: Goji.”

National Health Service: “Do goji berries deserve their A-list status?”

NIH/National Center for Complementary and Integrative Health: “Cranberry,” “Bilberry.”

Journal of the Science of Food and Agriculture: “American cranberries and health benefits -- an evolving story of 25 years.”

International Journal of Environmental Research and Public Health: “Inorganic Macro- and Micronutrients in ‘Superberries’ Black Chokeberries (Aronia melanocarpa) and Related Teas.”

U.S. Department of Agriculture/National Institute of Food and Agriculture: “Investigating the Health Benefits of Berries.”

Memorial Sloan Kettering Cancer Center: “Elderberry.”

University of Alaska Fairbanks Cooperative Extension Service: “Cloudberries.”

California Kiwifruit Commission: “Health and Nutrition.”

Plant Foods for Human Nutrition: “The Nutritional and Health Benefits of Kiwiberry (Actinidia arguta) -- a Review.”

Advances in Gerontology: “Dietary supplementation with bilberry extract prevents macular degeneration and cataracts in senesce-accelerated OXYS rats.”

USDA Forest Service: “Huckleberries.”

University of Minnesota Extension: “Currants and gooseberries in the home garden.”

European Journal of Cancer Prevention: “Amla (Emblica officinalis Gaertn,) a wonder berry  in the treatment and prevention of cancer.”

Food & Function: “Hepatoprotective properties of the Indian gooseberry (Emblica officinalis Gaertn): a review.”

Pharmacological Research: “Emblica officinalis (Amla): A review for its phytochemistry, ethnomedicinal uses and medicinal potentials with respect to molecular mechanisms.”

The American Journal of Chinese Medicine: “Multiple Effects of Ginseng Berry Polysaccharides: Plasma Cholesterol Level Reduction and Enteric Neoplasm Prevention.”

International Journal of Nanomedicine: “Ginseng-berry mediated gold and silver nanoparticle synthesis and evaluation of their in vitro antioxidant, antimicrobial, and cytotoxicity effects on human dermal fibroblast and murine melanoma skin cell lines.”

Journal of Food Science: “American Ginseng Berry Juice Intake Reduces Blood Glucose and Body Weight in ob/ob Mice.”

Critical Reviews in Food Science and Nutrition: “Hass Avocado Composition and Potential Health Effects.”

Produce for Better Health Foundation: “Top 10 Ways to Enjoy Avocados,” “About the Buzz: Are Strawberries the Superfood You’ve Been Eating Your Whole Life?”

Critical Reviews in Food Science and Nutrition: “Potential Impact of Strawberries on Human Health: A Review of the Science.”

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.  

“Health Benefits of Soy”

PROTEIN: It can be hard to eat enough of this important fuel for your body if you’re vegetarian or vegan, especially if you’re an athlete or very active. Soybean, also called soya bean, can help. Unlike most plant protein, soy has all nine essential amino acids you need for healthy muscles and bone. Your body can’t make those compounds on its own, so non-vegetarians mostly get them from animal protein like beef, chicken, and eggs.  

HEART-HEALTHY DIET: Only 10%-15% of the total fat in soybeans is saturated. Other protein sources like ground beef or pork chops have much more of this type of fat, which usually turns solid at room temperature and which may raise your risk of heart disease. Swapping out your meat dishes with soy products like tofu may benefit your ticker.

THE GOOD FATS: Most of the fats in soy are polyunsaturated, including important omega-6 and omega-3 fats. As part of a balanced diet, those may be good for your heart and help lower your chances of certain diseases. Other sources of good fats include nuts, seeds, fish, and vegetable oils.

ZERO CHOLESTEROL: Like all vegetables and grains, soy foods are naturally cholesterol-free. A number of studies seem to suggest that simply adding soy protein to your diet can help lower your LDL, or “bad,” cholesterol by 4%-6%. So try it in place of less healthy choices.

HIGHER FIBER: Soybeans have about 10 grams of fiber per cup. Compare that to 0 grams for animal proteins like steak, chicken, and fish. What’s more, the high fiber in soy may help lower the cholesterol you get from other foods. And oh yeah, fiber helps you poop regularly.

LOADS OF POTASSIUM: A cup of soybeans has a whopping 886 milligrams of potassium. That’s about double what you get in a medium-sized banana, and as much as one-third of what your body needs for the whole day. That could be important because many Americans don’t get enough of this mineral, which your body needs to do pretty much everything, including for your heart to beat, your kidneys to filter waste, and for your nerves to work.

IRON: Vegetarians need to double up on iron because their bodies don’t absorb it as well from plant sources. A cup of soybeans has about 9 milligrams of iron, which among its many jobs helps your blood deliver oxygen throughout your body. Men need about 8 milligrams of iron a day, and women need 18 milligrams.

EASE BLOOD PRESSURE: Making soy a regular part of your diet may help you avoid high blood pressure, aka hypertension. To start with, soy packs a lot of protein but few carbs, a mix that seems to help bring your blood pressure down. Also, soy itself could help lower systolic blood pressure -- the top number -- by 2 to 5 points. That may not seem like much, but it could cut your odds of a stroke by as much as 14%. 

STRONGER BONES: Some women can lose a lot of bone mass after menopause. That makes your bones more brittle and more likely to break. Doctors often prescribe estrogen to treat this and other symptoms of menopause. Isoflavones, a plant chemical common in soy foods, seem to mimic the effects of estrogen. Some research suggests that isoflavones may help strengthen bones in women who’ve had menopause.

GMO: Soybeans are the world’s No. 1 genetically modified organism (GMO) crop. That means scientists changed some of the genes in the seed, often to boost nutrients or protect the plant against a disease or insecticide. Some people oppose GMO foods, in part because they think they may not be safe. The FDA, which regulates all “genetically engineered” foods, says credible research has shown they’re just as safe as conventionally grown plants.

BREAST CANCER: Soy seems to help protect against breast cancer in women, especially if you eat lots of it as a child and teen. That may cut your chances of having breast cancer by as much as half. Even some women who ate more soy only as an adult were less likely to get breast cancer. Scientists think that isoflavone, the phytonutrient in soy, may actually help shrink cancer tumors.

PROSTATE CANCER: It’s the second most common cancer in men worldwide. In Asia, where people eat much more soy, men are less likely to get prostate cancer. And their chances for the disease seem to drop the more soy they eat. Scientists think isoflavones, mainly two called genistein and daidzein, slow or stop tumor growth in the prostate.

Reviewed By: Christine Mikstas, RD, LD on June 13, 2019, WebMD

References:

American Heart Association: “The Skinny on Fats.”
Circulation: “Effect of dietary protein supplementation on blood pressure: a randomized, controlled trial.”
Cleveland Clinic: “Yes, You Can Be a Vegetarian and an Athlete, Too,” “Soy Foods,” “What You Need to Know About Protein.”
Harvard School of Public Health: “Protein,” “Fats and Cholesterol,” “Straight Talk About Soy.”
Journal of Food Science Technology: “Genetically modified foods: safety, risks and public concerns -- a review.”
Mayo Clinic: “Dietary fiber: Essential for a healthy diet.”
National Institutes of Health Office of Dietary Supplements: “Iron,” “Potassium.”
Nutrients: “Soy Consumption and the Risk of Prostate Cancer: An Updated Systematic Review and Meta-Analysis,” “Soy, Soy Foods and Their Role in Vegetarian Diets.”
Stanford University SCOPE: “Ways to boost blood iron levels while eating a vegan or vegetarian diet.”
University of California, San Francisco: “Why Fiber Is So Good for You.”
FDA: “Consumer Info About Food from Genetically Engineered Plants.”
The Non-GMO Project: “Soy.”


Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.

"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)


The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.  

“All About Cooking Oils”

Olive Oil: Best all-around award goes to olive oil. You can use it for almost any kind of cooking without breaking it down. The healthiest type is extra-virgin olive oil (EVOO). It can help lower your blood pressure and fight inflammation. It lowers your risk of heart disease by improving the health of your blood vessels and preventing blood clots. EVOO is also loaded with antioxidants, which ward off cell damage.

MCT Oil: Short for medium-chain triglycerides (a type of fat), you can add it to smoothies and salad dressings for a healthy fat boost. Studies show it might help you eat less, but more research is needed.

Avocado Oil: Avocado oil is good cold (in salads, dips, or smoothies) and hot (grilling, baking) food prep. It’s high in oleic acid, a fatty acid with a lot of health benefits. And when you eat it with veggies, it can boost the amount of antioxidants you take in. It can head off inflammation and calm symptoms of arthritis. And it may keep you from getting gum disease.

Flaxseed Oil: Though its smoke point (the temperature at which it starts to smoke) is too low for cooking, flaxseed oil is a smart choice for salads, dips, and smoothies. It helps bump up your omega-3’s. The alpha-linolenic acid (ALA) in flaxseed oil is good if you have heart disease, and it may even lower blood pressure.

  

Canola Oil: It’s low in saturated fat but high in monosaturated fat (like olive oil). And it has phytosterols, which can help lower the amount of cholesterol your body absorbs. It’s also a good source of omega 3’s, another heart-friendly benefit.

Almond Oil: It’s high in monosaturated fat and vitamin E. Refined almond oil has a high smoke point, so it’s good for high-heat cooking such as searing and browning. Unrefined almond oil has a nutty taste and is best as a salad dressing or drizzled over pasta.

Walnut Oil: You shouldn’t use it for high-heat dishes, but the nutty flavor of walnut oil makes it a tasty choice for drizzling over veggies or in a vinegar dressing or sauce. It has a lot of alpha-linolenic acid (ALA), which helps your heart and skin.

Coconut Oil: It’s not as healthy as you might think. Coconut oil is mostly saturated fat, which raises LDL cholesterol. That’s bad for your heart. And it has almost no vitamins and minerals. It’s best to stick with unsaturated fats like olive and canola.       

Peanut Oil: If you decide to cook with peanut oil, go for the cold-pressed version over refined. Cold-pressed keeps more of the nutrients, such as vitamin E, an antioxidant that helps protect your heart. Peanut oil also has a very high smoke point. That’s why it’s a popular choice for high-heat cooking.

Non-Stick Spray: Many cooking oil sprays come with more than just oil. Check the ingredients for artificial flavorings, antifoam agents, and propellants like propane. You can also fill a reusable pump canister with the oil of your choice.

How to Use Them: Oils are good for all kinds of cooking. You can grill, sauté, stir-fry, bake, or roast with them. They’re excellent at keeping food from sticking to pans. Use them to season your cast-iron skillet or make your own dressing. Oil can also be a healthy swap for butter or solid fats in recipes.

Tips: Oils can go bad, so don’t use it if it smells off. Don’t reuse or reheat it. Oils with high smoke points are best for stir-frying. Sauté with oils that have medium-high smoke points. Use oils with low smoke points for salad dressings and dips.

Reviewed By: Kathleen M. Zelman, MPH, RD, LD on January 28, 2020

Sources:

PLoS One: “Medium Chain Triglycerides enhances exercise endurance through the increased mitochondrial biogenesis and metabolism.”
Journal of the Academy of Nutrition and Dietetics: “Effects of medium-chain triglycerides on weight loss and body composition: a meta-analysis of randomized controlled trials.”
Hospital Nutrition: “A Coconut Extra Virgin Oil-Rich Diet Increases HDL Cholesterol And Decreases Waist Circumference And Body Mass In Coronary Artery Disease Patients.”
International Journal of Obesity and Related Metabolic Disorders: “Covert manipulation of the ratio of medium- to long-chain triglycerides in isoenergetically dense diets: effect on food intake in ad libitum feeding men.”
European Journal of Clinical Nutrition: “Impact of medium and long chain triglycerides consumption on appetite and food intake in overweight men.”
Journal of Nutrition: “Carotenoid absorption from salad and salsa by humans is enhanced by the addition of avocado or avocado oil.”
Cartilage: “Management of Osteoarthritis with Avocado/Soybean Unsaponifiables.”
Journal of Periodontology: “Effect of interleukin-1beta on transforming growth factor-beta and bone morphogenetic protein-2 expression in human periodontal ligament and alveolar bone cells in culture: modulation by avocado and soybean unsaponifiables.”
Mayo Clinic: “Which type of oil should I use for cooking with high heat?” “Flax and Flaxseed Oil.”
Harvard Health: “Why not flaxseed oil?”
Daun, J. K., Eskin, N.A.M., Hickling, D., Canola: Chemistry, Production, Processing, and Utilization, Elsevier, 2011.
National Institutes of Health: “Vitamin K.”
Nutrition Reviews: “Evidence of health benefits of canola oil.”
Harvard T.H. Chan School of Public Health: “Ask the Expert: Concerns About Canola Oil,” “Coconut oil.”
Cleveland Clinic: “Heart-Healthy Cooking: Oils 101,” “Is Coconut Oil Healthy for Your Heart or Not?”
International Journal of Fats and Oils: “Virgin almond oil: Extraction methods and composition
Clinical Dermatology: “Healing fats of the skin: the structural and immunologic roles of the omega-6 and omega-3 fatty acids.”
Food and Chemical Toxicology: “Olive oil stability under deep-frying conditions.”
Archives of Internal Medicine: “Olive oil and reduced need for antihypertensive medications.”
Nature: “Phytochemistry: ibuprofen-like activity in extra-virgin olive oil.”
American Journal of Hypertension: “Olive oil polyphenols decrease blood pressure and improve endothelial function in young women with mild hypertension.”
British Journal of Nutrition: “Long-term monounsaturated fatty acid diets reduce platelet aggregation in healthy young subjects.”
Nutrition Research Reviews: “The phenolic compounds of olive oil: structure, biological activity and beneficial effects on human health.”
Journal of Food Science and Technology: “Peanuts as functional food: a review.”
Sultan Qaboos University Medical Journal: “The Role of Vitamin E in Human Health and Some Diseases.”
Sanders, T.H., Encyclopedia of Food Sciences and Nutrition, Elsevier Science, 2003.
Tufts University Gerald J. and Dorothy R. Friedman School of Nutrition Science and Policy June 2018 Newsletter.
American Heart Association: “Healthy Cooking Oils.”
World’s Healthiest Foods: “Almonds.”

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.

"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.