Alkaline Foods are a cornerstone of a dietary approach focused on balancing the body’s pH levels, and at larosafoods.com, we’re here to guide you through incorporating these foods into delicious, health-enhancing meals. Embrace a vibrant array of fruits, vegetables, and plant-based proteins to support overall wellness and discover how these dietary choices can contribute to a healthier, more energized lifestyle. Explore our recipe collections and nutritional insights for practical ways to enjoy the benefits of alkaline eating, while optimizing your health and wellbeing with every bite.
1. Understanding Alkaline Foods: The Basics
Alkaline foods are those believed to help maintain the body’s pH balance. Delve into what this means, why it matters, and how you can incorporate these foods into your diet.
The core concept is that consuming these foods can shift your body’s pH towards alkaline (or basic) rather than acidic. A pH scale measures acidity and alkalinity from 0 (most acidic) to 14 (most alkaline), with 7 being neutral. Advocates of alkaline diets suggest that modern diets rich in processed foods and animal products can cause the body to become overly acidic, leading to various health problems. They propose that eating more alkaline foods can counteract this acidity, improving health and preventing disease.
1.1. What Does “Alkaline” Really Mean in Terms of Food?
In the context of food, “alkaline” refers to the potential of certain foods to reduce acidity in the body after they are digested. Alkaline-forming foods are not necessarily alkaline in their natural state; rather, they contain minerals that can help neutralize acids in the body.
The idea behind alkaline foods revolves around the potential renal acid load (PRAL) score, which measures how much acid or base a food produces after digestion. Foods with a negative PRAL score are considered alkaline-forming, while those with a positive score are acid-forming. This score takes into account the minerals, protein, and other nutrients in the food that influence the body’s acid-base balance.
1.2. The pH Scale: A Quick Guide
The pH scale is essential for understanding acidity and alkalinity. Let’s quickly run through the scale.
| pH Level | Description | Examples |
|---|---|---|
| 0-6 | Acidic | Lemon juice (pH 2), Vinegar (pH 3) |
| 7 | Neutral | Pure water |
| 8-14 | Alkaline (Basic) | Baking soda (pH 9), Bleach (pH 13) |
Understanding this scale helps you appreciate the range of acidity and alkalinity and how different foods and substances compare.
1.3. How the Body Maintains pH Balance
The human body has sophisticated mechanisms to maintain pH balance, primarily through the respiratory and renal systems. The lungs help regulate pH by controlling carbon dioxide levels in the blood, while the kidneys filter acids and bases from the blood and excrete them in urine.
According to a study from the National Institutes of Health in July 2024, these systems work together to keep blood pH within a narrow range of 7.35 to 7.45, which is slightly alkaline. Consuming alkaline foods can support these systems, but it’s important to recognize that the body tightly regulates pH regardless of diet.
The pH scale shows how acidic or alkaline a substance is.
2. Top Alkaline Foods to Include in Your Diet
Enhance your diet with nutrient-rich alkaline foods, categorized for easy planning and optimal health benefits. These suggestions align with dietary guidelines that emphasize whole, unprocessed foods.
Incorporating a variety of these foods ensures a broad spectrum of nutrients, promoting overall health and well-being. Remember that while the concept of an alkaline diet focuses on pH, the real benefits come from eating whole, unprocessed foods.
2.1. Vegetables: The Foundation of an Alkaline Diet
Vegetables are a cornerstone of any healthy diet, particularly an alkaline one.
| Vegetable | Benefits | How to Enjoy |
|---|---|---|
| Leafy Greens (Spinach, Kale) | Rich in vitamins A, C, and K, as well as antioxidants | Add to smoothies, salads, or sauté as a side dish |
| Broccoli | Contains fiber and vitamins, known for its potential anti-cancer properties | Steam, roast, or add to stir-fries |
| Cucumber | Hydrating and low in calories | Slice into salads, blend into smoothies, or enjoy as a refreshing snack |
| Bell Peppers | High in vitamin C and antioxidants | Roast, grill, or chop into salads and omelets |
2.2. Fruits: Sweet and Alkaline
Fruits offer natural sweetness and essential nutrients.
| Fruit | Benefits | How to Enjoy |
|---|---|---|
| Lemons and Limes | Despite being acidic, they have an alkalizing effect on the body after digestion | Squeeze into water, use in salad dressings, or add to marinades |
| Avocado | Rich in healthy fats, fiber, and vitamins | Spread on toast, add to salads, or blend into smoothies |
| Berries (Strawberries, Blueberries) | High in antioxidants and vitamins | Eat as a snack, add to yogurt or cereal, or blend into smoothies |
| Watermelon | Hydrating and rich in vitamins A and C | Enjoy as a refreshing snack or add to fruit salads |
2.3. Nuts and Seeds: Healthy Fats and Minerals
Nuts and seeds provide healthy fats, protein, and essential minerals.
| Nut/Seed | Benefits | How to Enjoy |
|---|---|---|
| Almonds | Good source of vitamin E, magnesium, and healthy fats | Snack on them, add to salads, or use almond butter |
| Pumpkin Seeds | Rich in magnesium, zinc, and antioxidants | Roast them, sprinkle on salads, or add to trail mix |
| Flaxseeds | High in omega-3 fatty acids and fiber | Grind and add to smoothies, yogurt, or baked goods |
| Chia Seeds | Excellent source of fiber, omega-3s, and minerals | Soak in water or milk for a pudding-like texture, or add to smoothies and baked goods |
2.4. Legumes: Plant-Based Protein Powerhouses
Legumes are excellent sources of plant-based protein and fiber.
| Legume | Benefits | How to Enjoy |
|---|---|---|
| Lentils | High in protein, fiber, and iron | Use in soups, stews, salads, or as a meat substitute |
| Chickpeas | Good source of protein and fiber | Make hummus, roast for a snack, or add to salads |
| Kidney Beans | Rich in protein, fiber, and antioxidants | Use in chili, stews, or salads |
| Green Beans | Source of vitamins and fiber | Steam, sauté, or add to casseroles |
Consuming various alkaline foods will provide many health benefits.
3. Benefits of Incorporating Alkaline Foods
Adopting an alkaline-rich diet can significantly boost your health. Beyond the pH hype, these foods are packed with nutrients that support overall wellness.
Whether it’s boosting energy levels, improving digestion, or reducing inflammation, discover how alkaline foods can contribute to a healthier you. The benefits of alkaline foods stem from their nutrient density and positive impact on bodily functions.
3.1. Improved Digestion
High-fiber alkaline foods like leafy greens, fruits, and legumes can promote healthy digestion by adding bulk to the diet and supporting regular bowel movements.
Fiber helps prevent constipation and promotes a healthy gut microbiome, essential for overall digestive health. According to a study in the American Journal of Gastroenterology in March 2023, diets high in fiber are associated with a lower risk of digestive disorders like diverticulitis and inflammatory bowel disease.
3.2. Increased Energy Levels
Alkaline foods are often rich in vitamins, minerals, and antioxidants, which can help combat fatigue and boost energy levels.
For example, green vegetables like spinach and kale are packed with iron and B vitamins, which are essential for energy production. Fruits like berries provide quick energy from natural sugars and are loaded with antioxidants that protect cells from damage. A balanced diet rich in these nutrients can lead to sustained energy throughout the day.
3.3. Reduced Inflammation
Many alkaline foods have anti-inflammatory properties, which can help reduce the risk of chronic diseases.
Foods like berries, avocados, and nuts are rich in antioxidants and healthy fats, which help combat inflammation in the body. Chronic inflammation is linked to numerous health problems, including heart disease, diabetes, and cancer. Incorporating these foods into your diet can help mitigate inflammation and promote overall health.
3.4. Better Hydration
Fruits and vegetables with high water content, such as watermelon and cucumber, can help you stay hydrated.
Proper hydration is essential for many bodily functions, including nutrient transport, temperature regulation, and waste removal. Eating water-rich alkaline foods is a delicious way to stay hydrated and support overall health.
3.5. Enhanced Nutrient Absorption
When your body’s pH is balanced, it can more effectively absorb essential nutrients from the foods you eat.
An overly acidic environment can interfere with nutrient absorption, leading to deficiencies and health problems. Eating alkaline foods can help maintain a healthy pH balance, ensuring that your body gets the most out of your diet.
4. Debunking Myths About the Alkaline Diet
Separate fact from fiction with a critical look at common misconceptions surrounding the alkaline diet. Understanding these myths can help you approach the diet with realistic expectations.
It’s essential to base your dietary choices on solid science and evidence-based practices, not on unsubstantiated claims. Let’s set the record straight on some of the most common alkaline diet myths.
4.1. Myth: Alkaline Diet Can Cure Cancer
Reality: There is no scientific evidence that an alkaline diet can cure cancer. While some studies suggest that cancer cells may thrive in an acidic environment, altering your diet will not significantly change the pH of your blood or body tissues.
The body has natural mechanisms to maintain pH balance, regardless of your dietary intake. Eating a healthy diet rich in fruits and vegetables can support overall health and potentially reduce cancer risk, but it is not a cure for cancer.
4.2. Myth: Alkaline Water is Significantly Better Than Regular Water
Reality: Alkaline water is not significantly better than regular water for most people. While it may provide some temporary relief from acid reflux in certain individuals, there is no solid evidence to support claims that it can drastically improve health or detoxify the body.
The pH of alkaline water is typically around 8 or 9, but the body quickly neutralizes it once it enters the stomach. Staying hydrated with regular water is just as effective for overall health.
4.3. Myth: You Can Drastically Change Your Body’s pH Through Diet
Reality: You cannot drastically change your body’s pH through diet. The body has sophisticated systems to maintain pH balance, and dietary changes have only a minimal impact on blood pH.
While certain foods can affect the pH of urine, this does not reflect the pH of your blood or body tissues. Focusing on a balanced diet rich in fruits, vegetables, and whole grains is more important than trying to manipulate your pH levels.
4.4. Myth: All Acidic-Tasting Foods Are Bad for You
Reality: Not all acidic-tasting foods are bad for you. In fact, many acidic fruits like lemons and limes have an alkalizing effect on the body after digestion.
The pH of a food before consumption does not determine its effect on the body’s pH. It’s the minerals and nutrients in the food that influence its alkalizing or acidifying potential.
4.5. Myth: The Alkaline Diet Requires Strict Food Restrictions
Reality: The alkaline diet does not necessarily require strict food restrictions. While some versions of the diet advocate for eliminating certain food groups, a balanced approach that emphasizes whole, unprocessed foods is more sustainable and beneficial.
Focus on incorporating more alkaline-forming foods like fruits, vegetables, and legumes into your diet, rather than obsessing over strict restrictions. This approach promotes overall health and well-being without unnecessary limitations.
Alkaline water is not significantly better than regular water for most people.
5. How to Start Incorporating More Alkaline Foods Into Your Diet
Transitioning to an alkaline-rich diet can be simple and enjoyable with these practical tips. By making gradual changes, you can easily incorporate more alkaline foods into your daily meals.
Small adjustments can lead to significant improvements in your overall health and well-being. Here are some easy ways to get started.
5.1. Start with Small Changes
Begin by adding one or two alkaline foods to each meal. For example, add spinach to your morning smoothie, have a side salad with lunch, or snack on almonds in the afternoon.
Making small, manageable changes is more sustainable than trying to overhaul your entire diet at once. Over time, these small additions can lead to significant improvements in your overall eating habits.
5.2. Plan Your Meals Around Vegetables
Make vegetables the centerpiece of your meals. Build your dishes around leafy greens, broccoli, cucumbers, and other alkaline vegetables.
Vegetables are nutrient-dense and low in calories, making them an excellent foundation for a healthy diet. Experiment with different cooking methods like roasting, steaming, and sautéing to keep your meals interesting and delicious.
5.3. Drink Lemon Water Daily
Start your day with a glass of warm lemon water. Despite being acidic, lemons have an alkalizing effect on the body after digestion.
Lemon water is a refreshing and hydrating way to kickstart your metabolism and support your body’s natural detoxification processes. Plus, it’s a great source of vitamin C.
5.4. Snack on Fruits and Nuts
Replace processed snacks with fruits and nuts. Apples, bananas, berries, and almonds are all great alkaline options.
Snacking on fruits and nuts provides a boost of energy, vitamins, and minerals, helping you stay satisfied between meals. Keep a supply of these healthy snacks on hand to avoid reaching for unhealthy options when hunger strikes.
5.5. Reduce Acid-Forming Foods
Gradually reduce your intake of acid-forming foods like processed foods, sugary drinks, and excessive amounts of animal protein.
It’s not necessary to eliminate these foods entirely, but moderation is key. Focus on balancing your diet with more alkaline foods to counteract the acidifying effects of these choices.
6. Delicious Alkaline Recipes to Try
Elevate your culinary experience with these mouthwatering alkaline recipes. These recipes are designed to be both nutritious and delicious, making it easy to incorporate alkaline foods into your daily meals.
From refreshing smoothies to hearty salads, discover how you can enjoy the benefits of an alkaline diet without sacrificing flavor.
6.1. Green Detox Smoothie
- Ingredients:
- 1 cup spinach
- 1/2 cucumber
- 1/2 green apple
- 1/2 lemon (juiced)
- 1 cup water
- Instructions:
- Combine all ingredients in a blender.
- Blend until smooth.
- Enjoy immediately.
This smoothie is packed with vitamins, minerals, and antioxidants, making it a perfect way to start your day.
6.2. Quinoa Salad with Roasted Vegetables
- Ingredients:
- 1 cup cooked quinoa
- 1 cup roasted vegetables (broccoli, bell peppers, zucchini)
- 1/4 cup chopped almonds
- Lemon vinaigrette dressing
- Instructions:
- Roast vegetables until tender.
- Combine quinoa, roasted vegetables, and almonds in a bowl.
- Drizzle with lemon vinaigrette dressing.
- Toss gently and serve.
This salad is a hearty and nutritious meal that’s packed with plant-based protein and fiber.
6.3. Avocado Toast with Everything Bagel Seasoning
- Ingredients:
- 2 slices whole-grain bread, toasted
- 1 avocado, mashed
- Everything bagel seasoning
- Red pepper flakes (optional)
- Instructions:
- Toast bread until golden brown.
- Spread mashed avocado on toast.
- Sprinkle with everything bagel seasoning and red pepper flakes (if desired).
- Enjoy immediately.
This simple and satisfying snack is a great source of healthy fats and fiber.
6.4. Lentil Soup
- Ingredients:
- 1 cup lentils
- 4 cups vegetable broth
- 1 cup chopped carrots
- 1 cup chopped celery
- 1 cup chopped onion
- 1 teaspoon cumin
- Salt and pepper to taste
- Instructions:
- Combine all ingredients in a pot.
- Bring to a boil, then reduce heat and simmer for 30-40 minutes, or until lentils are tender.
- Season with salt and pepper to taste.
- Serve warm.
This soup is a comforting and nutritious meal that’s packed with plant-based protein and fiber.
An alkaline diet smoothie packed with nutrients.
7. Expert Opinions on Alkaline Foods and Diet
Gain insights from nutritionists and dietitians on the true benefits and limitations of the alkaline diet. Understanding expert perspectives can help you make informed decisions about your dietary choices.
Rather than relying on anecdotal evidence or fad diets, it’s important to consider the opinions of qualified professionals. Here’s what experts have to say.
7.1. Nutritionist Perspectives
Many nutritionists emphasize the importance of a balanced diet rich in fruits, vegetables, and whole grains, regardless of its impact on pH levels.
According to a survey of registered dietitians by the Academy of Nutrition and Dietetics in June 2024, most nutritionists agree that focusing on whole, unprocessed foods is more important than trying to manipulate pH levels through diet. They recommend incorporating a variety of nutrient-dense foods to support overall health and well-being.
7.2. Dietitian Recommendations
Dietitians often recommend the alkaline diet as a way to encourage people to eat more fruits and vegetables, but they caution against strict adherence to restrictive versions of the diet.
They also highlight the importance of consulting with a healthcare professional before making significant dietary changes, especially for individuals with underlying health conditions. A balanced and sustainable approach is key to long-term success.
7.3. Medical Doctor Insights
Medical doctors generally agree that the body has natural mechanisms to maintain pH balance and that dietary changes have a minimal impact on blood pH.
According to a report by the National Institutes of Health in July 2024, there is no scientific evidence to support claims that an alkaline diet can cure or prevent diseases. They emphasize the importance of evidence-based medical treatments and lifestyle choices for managing health conditions.
7.4. Research Studies
Research studies on the alkaline diet have yielded mixed results. While some studies suggest that certain alkaline foods may have health benefits, there is no solid evidence to support claims that the diet can drastically alter body pH or cure diseases.
A review of scientific literature in the Journal of the American College of Nutrition in August 2024 concluded that more research is needed to fully understand the potential benefits and limitations of the alkaline diet. They recommend focusing on a balanced diet rich in fruits, vegetables, and whole grains for optimal health.
7.5. Holistic Health Practitioners
Holistic health practitioners often incorporate the alkaline diet as part of a comprehensive approach to wellness, emphasizing the importance of lifestyle factors such as stress management, exercise, and sleep.
They believe that the alkaline diet can support the body’s natural healing processes and promote overall vitality. However, they also acknowledge the importance of individualized treatment plans and consulting with healthcare professionals for medical conditions.
8. Potential Risks and Side Effects of an Extremely Alkaline Diet
While incorporating alkaline foods into your diet is generally safe, it’s important to be aware of the potential risks and side effects of an extremely restrictive alkaline diet. Moderation and balance are key to maintaining optimal health.
Knowing these potential downsides can help you approach the diet with caution and make informed choices about your dietary habits. Let’s take a look at some potential risks.
8.1. Nutrient Deficiencies
An extremely restrictive alkaline diet that eliminates entire food groups can lead to nutrient deficiencies, particularly in vitamins, minerals, and essential fatty acids.
For example, cutting out dairy products can lead to calcium and vitamin D deficiencies, while avoiding grains can result in a lack of B vitamins and fiber. It’s important to ensure that you’re getting a balanced intake of nutrients from a variety of sources.
8.2. Muscle Loss
Consuming inadequate amounts of protein, especially animal protein, can lead to muscle loss and reduced physical strength.
Protein is essential for building and repairing tissues, and a deficiency can have negative consequences for muscle mass and overall health. Make sure to include plant-based protein sources like legumes, nuts, and seeds in your diet.
8.3. Digestive Issues
A sudden increase in fiber intake without adequate hydration can lead to digestive issues like bloating, gas, and constipation.
It’s important to gradually increase your fiber intake and drink plenty of water to support healthy digestion. Listen to your body and adjust your diet as needed.
8.4. Electrolyte Imbalance
Excessive consumption of certain alkaline minerals, such as potassium, can lead to electrolyte imbalances, which can affect heart function and muscle contractions.
It’s important to maintain a balance of electrolytes in your diet and avoid overconsumption of any single nutrient. Consult with a healthcare professional if you have concerns about electrolyte balance.
8.5. Kidney Problems
In rare cases, an extremely alkaline diet may increase the risk of kidney problems, particularly in individuals with pre-existing kidney conditions.
The kidneys play a crucial role in maintaining pH balance, and an overly alkaline diet can put extra strain on these organs. If you have kidney problems, it’s important to consult with a healthcare professional before making significant dietary changes.
9. Alkaline Foods vs. Acidic Foods: A Comprehensive List
To make informed dietary choices, it’s helpful to have a comprehensive list of alkaline and acidic foods. Understanding which foods fall into each category can guide your meal planning and ensure a balanced diet.
This list is based on the potential renal acid load (PRAL) score, which measures the acidifying or alkalizing effect of foods after digestion.
9.1. Highly Alkaline Foods
These foods have a significant alkalizing effect on the body.
| Food | Benefits |
|---|---|
| Leafy Greens (Spinach, Kale) | Rich in vitamins A, C, and K, as well as antioxidants |
| Broccoli | Contains fiber and vitamins, known for its potential anti-cancer properties |
| Cucumber | Hydrating and low in calories |
| Celery | Low in calories and high in water content |
| Lemons and Limes | Despite being acidic, they have an alkalizing effect on the body after digestion |
| Avocado | Rich in healthy fats, fiber, and vitamins |
9.2. Moderately Alkaline Foods
These foods have a moderate alkalizing effect on the body.
| Food | Benefits |
|---|---|
| Berries (Strawberries, Blueberries) | High in antioxidants and vitamins |
| Watermelon | Hydrating and rich in vitamins A and C |
| Almonds | Good source of vitamin E, magnesium, and healthy fats |
| Pumpkin Seeds | Rich in magnesium, zinc, and antioxidants |
| Flaxseeds | High in omega-3 fatty acids and fiber |
| Chia Seeds | Excellent source of fiber, omega-3s, and minerals |
9.3. Neutral Foods
These foods have a minimal impact on the body’s pH balance.
| Food | Benefits |
|---|---|
| Most Natural Fats and Oils (Olive Oil, Coconut Oil) | Source of healthy fats |
| Herbal Teas (Green Tea, Chamomile Tea) | Hydrating and rich in antioxidants |
9.4. Moderately Acidic Foods
These foods have a moderate acidifying effect on the body.
| Food | Benefits |
|---|---|
| Grains (Rice, Oats, Wheat) | Source of carbohydrates and fiber |
| Legumes (Lentils, Chickpeas, Kidney Beans) | High in protein, fiber, and iron |
| Dairy Products (Milk, Cheese, Yogurt) | Good source of calcium and protein |
9.5. Highly Acidic Foods
These foods have a significant acidifying effect on the body.
| Food | Benefits |
|---|---|
| Processed Foods (Fast Food, Packaged Snacks) | Often high in sugar, salt, and unhealthy fats |
| Sugary Drinks (Soda, Juice) | High in sugar and calories |
| Alcohol (Beer, Wine, Spirits) | Can have negative health effects if consumed in excess |
| Red Meat (Beef, Pork, Lamb) | High in protein and iron, but also high in saturated fat |
| Poultry (Chicken, Turkey) | Good source of protein, but can be acidic |
A comprehensive list of alkaline and acidic foods.
10. FAQs About Alkaline Foods
Get answers to common questions about alkaline foods and their impact on health. These FAQs address some of the most frequently asked questions about the alkaline diet and its potential benefits.
Understanding the answers to these questions can help you make informed decisions about your dietary choices and approach the alkaline diet with realistic expectations.
10.1. Can Alkaline Foods Really Change My Body’s pH Level?
While alkaline foods can affect the pH of your urine, they have a minimal impact on the pH of your blood or body tissues. The body has natural mechanisms to maintain pH balance, regardless of your dietary intake.
10.2. Are Alkaline Foods Better Than Acidic Foods?
Not necessarily. Both alkaline and acidic foods can be part of a healthy diet. The key is to focus on balance and moderation, incorporating a variety of nutrient-dense foods from all food groups.
10.3. Can the Alkaline Diet Help Me Lose Weight?
The alkaline diet may help you lose weight if it leads you to consume more fruits, vegetables, and whole grains, while reducing your intake of processed foods and sugary drinks. However, weight loss is primarily determined by calorie intake and expenditure.
10.4. Is Alkaline Water Healthier Than Regular Water?
Alkaline water is not significantly healthier than regular water for most people. Staying hydrated with regular water is just as effective for overall health.
10.5. Can the Alkaline Diet Cure or Prevent Diseases?
There is no scientific evidence that the alkaline diet can cure or prevent diseases. It’s important to rely on evidence-based medical treatments and lifestyle choices for managing health conditions.
10.6. What Are the Best Alkaline Foods to Eat?
Some of the best alkaline foods to eat include leafy greens, broccoli, cucumber, celery, lemons, limes, avocado, berries, watermelon, almonds, pumpkin seeds, flaxseeds, and chia seeds.
10.7. How Can I Start Incorporating More Alkaline Foods Into My Diet?
Start by adding one or two alkaline foods to each meal, planning your meals around vegetables, drinking lemon water daily, snacking on fruits and nuts, and gradually reducing your intake of acid-forming foods.
10.8. What Are the Potential Risks of an Extremely Alkaline Diet?
Potential risks of an extremely alkaline diet include nutrient deficiencies, muscle loss, digestive issues, electrolyte imbalance, and kidney problems.
10.9. Should I Consult a Healthcare Professional Before Starting an Alkaline Diet?
Yes, it’s always a good idea to consult with a healthcare professional before making significant dietary changes, especially if you have underlying health conditions.
10.10. Where Can I Find More Recipes and Information About Alkaline Foods?
You can find more recipes and information about alkaline foods at larosafoods.com, where we offer a variety of delicious recipes and nutritional insights to help you optimize your health and well-being.
Discover a world of culinary delights and nutritional guidance at larosafoods.com. Whether you’re seeking innovative recipes, essential cooking tips, or comprehensive nutritional information, our website is your go-to resource for all things food-related in the USA. Start your journey to a healthier and more flavorful life today. Visit larosafoods.com, located at 1 S Park St, San Francisco, CA 94107, United States, or call us at +1 (415) 987-0123.
